The 11 Best Nutrients-Dense Foods For Healthier Body
There is only a limited quantity of food you can eat in a single day.
To maximize the amount of nutrients you take in,it is necessary to spend your calorie budget wisely.
The best way to go about it, is to simply eat the foods that carry the greatest amount and variety of nutrients.
Here are the 11 most nutrient-dense foods among the best.
Salmon — and other fatty types of fish — contain the greatest amount of omega-3s fatty acids.
Omega-3s are essential for the optimal function of your body. They can contribute to the improvement of wellbeing and lowering the risk of many serious diseases.
Although salmon is mainly prized for its beneficial composition of fatty acids, it also contains a massive amount of other nutrients.
A 100-gram piece of wild salmon contains 2.8 grams of omega-3s, including lots of high-quality animal protein and ample vitamins and minerals, such as large amounts of magnesium, potassium, selenium and B vitamins .
It is a good idea to eat fatty fish at least once or twice a week to get all the omega-3s your body requires.
Studies show that people who eat fatty fish regularly get a lower risk of heart disease, dementia, depression and many other common diseases.
If you can, eat wild salmon instead of farmed. It is more nutritious, has a better omega-6 to omega-3 ratio and is low risk of contaminants
Of all the healthy leafy greens, kale is said to be the king.
It is loaded with vitamins, minerals, fiber, antioxidants and different bioactive compounds.
A 100-gram portion of kale contains :
- Vitamin C: 200% of the RDI
- Vitamin A: 300% of the RDI
- Vitamin K1: 1,000% of the RDI
- Big amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese
The same amount contains 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale could be even healthier than spinach. Both are very nutritious, but kale is lower in oxalates, substances that can bind minerals such as calcium in your intestine, keeping them from being absorbed.
Kale and other greens are also high in different bioactive compounds, such as isothiocyanates and indole-3-carbinol, which can help to fight cancer in test-tube and animal studies
The sea doesn't have only fish. It also contains a huge amounts of vegetation.
There are thousands of various plant species in the ocean, some of which are very nutritious. They are commonly referred collectively to as seaweed.
Seaweed is popular in dishes including sushi. Many sushi dishes also include a type of seaweed called nori, which is used as an edible wrapping.
In many cases, seaweed is even more nutritious than land vegetables. It is specifically high in minerals such as calcium, iron, magnesium and manganese.
It is also loaded with various bioactive compounds, such as phycocyanins and carotenoids. Some of these substances are antioxidants having powerful anti-inflammatory capacities
But seaweed really shines in its high content of iodine, a mineral your body needs to make thyroid hormones.
Just eating a high-iodine seaweed like kelp a few times per month could give your body all the needed iodine.
If you don’t like the taste of seaweed, you might also take it in supplement form. Dried kelp tablets are very cheap and rich in iodine.
Garlic really is an amazing ingredient.
Not only it is capable of turning all sorts of bland dishes delicious, it can also be very nutritious.
It is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium .
Garlic can also help to provide sulfur compounds such as allicin.
Many studies show that allicin and garlic could lower blood pressure as well as total and “bad” LDL cholesterol. It can also raise “good” HDL cholesterol, potentially lowering risk of heart disease down the line.
It also has numerous cancer-fighting properties. Studies show that people who eat a lot of garlic have a much lower risk of several common cancers,specifically cancers of the colon and stomach.
Raw garlic also has significant antibacterial and antifungal properties
Oysters are also very nutritious. Only 100 grams can provide 600% of the RDI for zinc, 200% of the RDI for copper and large amounts of vitamin B12, vitamin D and many other nutrients.
Though shellfish are among the world’s
most nutritious foods, most people don't consume them regularly.
A single large potato is rich in potassium, magnesium, iron, copper and manganese. It also contains vitamin C and most B vitamins.
They contain a little bit of almost every nutrient your body needs. There are great numbers of people living on nothing but potatoes for a long time.
They are also one of the most filling foods. When researchers compared the satiety value of various foods, boiled potatoes scored higher than any other food measured
If you let your potatoes cool after cooking, they also form resistant starch, a fiber-like substance having many important health benefits
Humans and our remote ancestors have been consuming animals for millions of years.
However, the modern Western diet has preferred muscle meat to organ meats. Compared to the organs, muscle meat is less nutritious.
Of all the organs, liver is by far the most nutritious.
The liver is an important organ with hundreds of functions related to metabolism. One of its functions is to store essential nutrients for the rest of your body.
A 3.5-ounce (100-gram) portion of beef liver contains :
- Vitamin B12: 1,176% of the DV
- Vitamin B5, vitamin B6, niacin and folate: Over 50% of the DV
- Vitamin B2: 201% of the DV
- Vitamin A: 634% of the DV
- Copper: 714% of the DV
- Iron, phosphorus, zinc and selenium: Over 30% of the DV
- High-quality animal protein: 29 grams
Eating liver once every week is a good way to ensure that you get optimal amounts of these key nutrients
Sardines are small, oily fish that may be eaten whole.
Given that the organs are effectively the most nutritious parts of an animal, it is not surprising that whole sardines are very nourishing.
They contain a little bit of almost every nutrient that your body needs and are almost nutritionally perfect.
Like other fatty fish, they’re also very loaded with heart-healthy omega-3 fatty acids
When it comes to the nutritional value of fruits, blueberries are considered one of the best.
Although not as high — calorie for calorie — in vitamins and minerals as vegetables, they’re loaded with antioxidants.
They are full of powerful antioxidant substances, such as anthocyanins and various other plant compounds, some of which may cross the blood-brain barrier and have protective effects on your brain
Many studies have examined the health benefit of blueberries in humans.
One study showed that bblueberries can improved memory in older adults.
Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol when blueberries were added to their diet
This finding is in line with studies showing that blueberries cann increase the antioxidant value of your blood.
Multiple test-tube and animal studies also suggest that blueberries could help fight cancer.
Egg yolks have been unjustifiably demonized due to their cholesterol content.
However, studies found that dietary cholesterol isn’t something you generally need to worry about.
Eating moderate amounts of cholesterol can’t raise the “bad” LDL cholesterol in your blood
Egg yolks are therefore one of the most nutritious foods on the planet. Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”
Egg yolks arhigh in vitamins, minerals and various powerful nutrients, including choline.
They’re high in lutein and zeaxanthin, antioxidants that may protect your eyes and reduce your risk of eye diseases such as cataracts and macular degeneration.
Eggs are also rich in high-quality protein and healthy fats. Many studies suggest that they could help you lose weight.
If you can, buy pastured and/or omega-3 enriched eggs. They’re healthier and more nutritious than most conventional supermarket eggs
Dark chocolate high in cocoa is one of the most nutritious foods you can eat.
It is packed with fiber, iron, magnesium, copper and manganese.
But its biggest benefit is its amazing range of antioxidants.
In fact, a study found that cocoa and dark chocolate scored higher in antioxidants than any other food tested, which included blueberries and acai berries
Multiple studies in humans show that dark chocolate has powerful health benefits, such as improved blood flow, lower blood pressure, reduced oxidized LDL and improved brain function.
Another study showed that people who consumed chocolate more than five times per week had a 57% lower risk of heart disease
Given that heart disease is the most common cause of death worldwide, this finding may have serious implications for millions of people.
Ensure you get dark chocolate jwith at least 70% cocoa content. The best ones contain 85% cocoa or higher.
Eating a small square of quality dark chocolate every day could be one of the best ways to add to your diet additional antioxidant.
To Summarize
If you want lots of nutrients without many calories, the best obvious option is to take dietary supplements.
However, supplements can hardly replace a healthy diet. A better way to get all the nutrients your body needs is to fill your meals with nutrient-dense foods.
Nutrient-dense foods are loaded with nutrients relative to their calorie content. These include various healthy foods like whole vegetables, fruits, cocoa, seafood, eggs and liver.
Start adding the above foods to your diet today to enjoy their benefits.
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