The food you can eat in a day is limited. To maximize nutrition, it makes sense to spend your calorie budget wisely. The best way to do this is to simply eat foods that contain the highest amounts and various nutrients. Here are the 7 most Dense foods on the planet.

Salmon

Salmon Not all fish are the same. The Salmon and other types of fatty fish contain the most omega-3 fatty acids. Omega-3 is extremely important for the optimal function of your body.

They are associated with better health and reducing the risk of many serious diseases. Although salmon is highly valued for its beneficial fatty acid composition, it also contains many other nutrients.

 So salmon contains 2.8 grams of omega-3, as well as a large amount of high-quality animal protein and rich vitamins and minerals, including a large amount of magnesium, potassium, selenium, and B vitamins.

Eat fatty fish at least once or twice a week to get all the omega-3 your body needs. According to the report, people who regularly eat fatty fish have a lower risk of heart disease, dementia, depression, and many other common diseases.

In addition, salmon has a good taste and is easy to prepare. If you can, eat wild salmon instead of farmed salmon. It is more nutritious, has a better omega-6 to omega-3 ratio, and is less likely to contain pollutants.

Kale

Among all healthy leafy vegetables, kale is king. It is rich in vitamins, minerals, fiber, antioxidants, and various macronutrients Dense Foods. A serving of 100 grams of kale contains:

• A Vitamin C: 200% of the RDI
• Vitamin A: 300% of the RDI
• The Vitamin K1

1,000% of the RDI of fiber, 3 grams of protein, and only 50 calories. Even healthier than spinach. Both are rich in nutrients, but the oxalic acid content in kale is very low.

Oxalate is a substance that can combine with calcium and other minerals in the intestine to prevent its absorption.

Kale and other vegetables are also rich in a variety of bioactive compounds, including is thiocyanate and indole-3. In test-tube and animal studies, methanol has been shown to fight cancer.

Seaweed

Algae The ocean is more than just fish. It also contains a lot of vegetation Dense Foods. There are thousands of different plants in the ocean, some of which are very nutritious.

They are commonly referred to collectively as seaweed and are popular in sushi and other dishes. Many sushi dishes also include a type of seaweed called seaweed, which is used as edible packaging.

 In many cases, seaweed is more nutritious than terrestrial vegetables. It is particularly rich in minerals such as calcium, iron, magnesium, and manganese, and also contains a variety of biologically active compounds such as phycocyanin and carotenoids.

Some of these substances are antioxidants with powerful anti-inflammatory properties Dense Foods. But seaweed is known for its high content of iodine, which is a mineral that the body uses to make thyroid hormones.

 The iodine your body needs. If you don’t like the taste of seaweed, you can also take supplements. Dried seaweed flakes are very cheap and rich in iodine.

 Garlic

Garlic is indeed a magical ingredient. It can not only make all kinds of simple dishes delicious and delicious but also rich in nutrition.

 It is rich in vitamin C, B1, and B6, calcium, and so on. Potassium, copper, manganese, and selenium. Garlic is also rich in beneficial sulfur compounds, such as allicin.

 Many studies have shown that allicin and garlic can lower blood pressure, as well as total and “bad” LDL cholesterol. It also increases the “good” high-density lipoprotein cholesterol, which can reduce your risk of heart disease in the future.

It also has a variety of anti-cancer properties. Studies have shown that people who eat more garlic have a much lower risk of several common cancers, especially colon cancer and stomach cancer. Raw garlic also has significant antibacterial and antifungal properties.

Seafood

Many marine animals are rich in nutrients but can include shellfish. The most nutritious. Common shellfish include clams, oysters, scallops, and mussels.

 Clams are one of the largest sources of vitamin B12, so 100 grams of clams provide us with more than 16 times the RDI. Everything is rich in vitamin C, various B vitamins, potassium, selenium, and iron.

Oysters are also very nutritious. Only 100 grams can provide 600% RDI zinc, 200% RDI copper, and a large amount of vitamin B12, vitamin D, and various other nutrients. Although seafood is one of the most nutritious foods in the world, most people rarely consume it.

Potatoes

A large potato is rich in potassium, magnesium, iron, copper, and manganese. It also contains vitamin C and most of the B vitamins, which contain almost all the nutrients you need.

 There are records that people who live alone for a long time eat potatoes, which is also one of the most satisfying foods.

When the researchers compared the satiety of different foods, cooked potatoes scored higher than any other food.

 If potatoes are cooled after cooking, they also form resistant starch, a fibrous substance with many powerful health benefits.

Liver

For millions of years, humans and our ancient ancestors have been eating animals. However, the modern Western diet prioritizes muscle meat rather than organ meat.

 Compared with organs, muscle meat has lower nutritional value. The liver is an extraordinary organ with hundreds of functions related to metabolism.

 One of these functions is to store important nutrients for other parts of the body. A 3.5 ounce (100 g) serving of beef liver contains:

• A Vitamin B12: 1,176% of the DV
• The Vitamin B5, Vitamin B6, niacin and folic acid: more than 50% of the DV
• Vitamin B2: 201%
• Vitamin A: daily 634% of your intake
• Copper: 714% of your daily intake
• Iron, phosphorus, zinc and selenium account for more than 30% of your daily intake
• High-quality animal protein

29 grams of liver once a week to ensure you get optimal amounts of these important nutrients.