11 most nutritious foods on the planet

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To maximize your daily nutrient intake, you should eat quality and nutrient-dense foods. Here are the 11 most nutrient-dense foods on the planet

1. Salmon

Although fish is a nutrient-dense food, not all fish have the same nutritional value. Salmon - and other fatty fish - contain the greatest amount of omega-3 fatty acids.
Omega-3 plays an important role in maintaining optimal functions for the body, thereby preventing many risks of chronic diseases.
Although salmon is primarily prized for its beneficial composition of fatty acids, it also contains large amounts of other nutrients.
A 100-gram piece of wild salmon contains about 2.8 grams of omega-3s, along with lots of high-quality animal protein and a variety of vitamins and minerals, including high amounts of magnesium, potassium, selenium and B vitamins.
Generally, a person should eat fatty fish at least once or twice a week to get enough omega-3s that the body needs. Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many other common illnesses.
In addition, salmon tastes good and is quite simple to prepare and cook. It also tends to make you feel full with relatively few calories. If you can, choose wild salmon over farmed salmon. Wild fish are generally more nutritious, have a better ratio of omega-6 to omega-3, and are less likely to contain contaminants

2. Kale

Out of all the good green leafy vegetables, kale is known as the king.
This cruciferous vegetable is rich in vitamins, minerals, fiber, antioxidants and various bioactive compounds.
A 100-gram serving of kale contains:
Vitamin C: 200% of the RDI Vitamin A: 300% of the RDI Vitamin K1: 1,000% of the RDI Large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese Similar, same amount of kale Curly contains 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale may be even better than spinach. While both are very nutritious, kale is lower in oxalates, which can bind minerals like calcium in your gut, limiting nutrient absorption.
Kale and other greens are also high in various bioactive compounds, including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test-tube and animal studies.

3. Seaweed

There are thousands of different species of plants in the ocean, some of which are very nutritious. Often, they are collectively referred to as seaweed.
Seaweed is a common ingredient in dishes like sushi. In many cases, seaweed is even more nutritious than vegetables. This material is especially rich in minerals such as calcium, iron, magnesium and manganese.
Seaweed also includes various biological activities, including phycocyanin and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory capabilities.
But seaweed is actually known for its high content of iodine, a mineral your body uses to make thyroid hormone. Just eating a high-iodine seaweed like kelp a few times per month can provide your body with all the iodine it needs.
If you don't like the taste of seaweed, you can also take it in supplement form. Dried kelp pellets are usually low-priced but are fortified with iodine.

4. Garlic

Garlic is a wonderful ingredient. Not only can it make all kinds of dishes more delicious, but it also adds essential nutrients to the dish.
Garlic is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium, and many beneficial sulfur compounds like allicin.
Many studies show that allicin and garlic can lower blood pressure as well as bad cholesterol and LDL cholesterol. It also increases the amount of good cholesterol HDL, potentially reducing the risk of cardiovascular disease.
Garlic also has various anti-cancer properties. Studies show that people who eat a lot of garlic have a lower risk of some common cancers, especially colon and stomach cancers.
Raw garlic also has significant antibacterial and antifungal properties

5. Crustaceans

Many marine animals are high in nutrients, but shellfish may be among the most nutrient-dense.
Commonly consumed shellfish include clams, oysters, oysters and mussels.
Clams are one of the best sources of vitamin B12 available, with 100 grams of clams providing over 16 times the RDI. They are also rich in vitamin C, B vitamins, potassium, selenium and iron.
Oysters are also very nutritious. Just 100 grams provides 600% of the RDI for zinc, 200% of the RDI for copper and a generous dose of vitamin B12, vitamin D, and several other nutrients.
Although shellfish are one of the most nutritious foods in the world, most people rarely consume them.

6. Potatoes

One large potato is high in potassium, magnesium, iron, copper and manganese. Also rich in vitamin C and most of the B vitamins. Potatoes contain nearly every nutrient the body needs.
This type of food is also one of the most effective stomach filling foods. When the researchers compared the saturation values ​​of different foods, boiled potatoes scored higher than any other food measured.
If you let potatoes cool after cooking, potatoes can produce resistant starch, a fiber-like substance with many powerful health benefits

7. Gan

Humans and our distant ancestors have been eating animal organs for millions of years. However, the modern Western diet has prioritized muscle meat over organ meat. Compared to organs, muscle meat is nutritionally poor.
Out of all the organs, the liver is the most nutritious. The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.
A 3.5-ounce (100-gram) serving of beef liver contains:
Vitamin B12: 1,176% DV Vitamin B5, vitamin B6, niacin and folate: More than 50% DV Vitamin B2: 201% DV Vitamin A: 634% DV Copper : 714% DV Iron, phosphorus, zinc and selenium: Over 30% DV High-quality animal protein: 29 grams Eating liver once a week is a good way to ensure that you're getting optimal amounts of nutrients this important.

8. Sardines

Sardines are small fish that can be eaten whole.
Many consider that the internal organs are often the most nutritious parts of an animal, it is not surprising that whole sardines are a nutritious snack.
They contain nearly every nutrient the body needs. Furthermore, like other fatty fish, they are also rich in heart-healthy omega-3 fatty acids.

9. Blueberries

When it comes to the nutritional value of fruit, blueberries are often mentioned first. While not as many calories from vitamins and minerals as vegetables, they are packed with antioxidants.
Blueberries contain powerful levels of antioxidants, including anthocyanins and other plant compounds, some of which can cross the blood-brain barrier and exert a protective effect on the brain.
Several studies have demonstrated the effects of blueberries on human health. One study found that blueberries may help improve memory in older adults. Other studies found that obese men and women with metabolic syndrome had lower blood pressure and reduced markers of oxidized LDL cholesterol when they added blueberries to their diets.
This finding is consistent with studies showing that blueberries increase the value of antioxidants in the blood of the body. Many test-tube and animal studies also show that blueberries may help fight cancer.

10. Egg Yolk

Egg yolks have been unfairly judged and prejudiced by many people because of their cholesterol content.
However, studies show that dietary cholesterol is one factor that consumers need not worry too much about. Eating a moderate amount of cholesterol does not increase the amount of bad cholesterol LDL in the blood.
Hence egg yolk is one of the most nutritious foods on the planet. Whole eggs are so nutritious that they are sometimes called multivitamins. Egg yolks contain vitamins, minerals and various powerful nutrients, including choline.
Egg yolks are high in lutein and zeaxanthin, antioxidants that may protect the eyes and reduce the risk of eye diseases like cataracts and macular degeneration.
Eggs also contain high-quality protein and healthy fats. Some studies show that they can help you lose weight.
At the same time, it is a low cost food, delicious in taste and easy to prepare

11. Dark Chocolate

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat. This food is high in fiber, iron, magnesium, copper and manganese.
But the biggest benefit of dark chocolate is its amazing antioxidant content.
In fact, one study found that cocoa and dark chocolate had a higher antioxidant index than any other food tested, including blueberries and acai berries.
Multiple human studies show that dark chocolate has powerful health benefits, including improved blood flow, lower blood pressure, reduced oxidized LDL, and improved brain function.
One study found 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 could have implications for millions of people.
Consumers should be sure to choose dark chocolate with a cocoa content of at least 70%. The best varieties contain 85% cocoa or more. Eating a small piece of dark chocolate every day can be one of the best ways to supplement your diet with healthy antioxidants.
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Reference article: Healthline.com
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