The only food that provides all the nutrients that humans need is breast milk, Hattner said. Breast milk is a complete food. We can add some solid foods to a baby's diet during the first year of life to provide more iron and other nutrients, but breast milk contains a little bit of all of that. These are the 11 most nutrient-dense foods on the planet.
Salmon and other fatty types of fish contain the majority of omega-3 fatty acids. A 100-gram serving of wild Atlantic salmon contains approximately 2.2 grams of omega 3, in addition to a large amount of high-quality animal protein and abundant vitamins and minerals, including large amounts of magnesium, potassium, selenium and B vitamins (. Studies show that people who regularly eat fatty fish have a lower risk of heart disease, dementia, depression, and many other common health conditions (3, 4, 5,. If you can, choose 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 contaminants (7,.
Of all the green leafy vegetables, kale is king. Kale may be even healthier than spinach. Both are very nutritious, but kale contains fewer oxalates, substances that can hold minerals such as calcium in the intestine and prevent them from being absorbed (. Kale and other vegetables are also high in several bioactive compounds, such as isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test-tube and animal studies (11, 1.Kale is one of the most nutrient-dense vegetables you can eat, as it contains large amounts of vitamins, minerals and compounds that can fight cancer).
The sea has more than just fish. It also contains enormous amounts of vegetation. There are thousands of different plant species in the ocean, some of which are very nutritious. They are usually known collectively as seaweed (1) Seaweed is popular in dishes such as sushi. Many sushi dishes include a type of seaweed known as nori, which is used as an edible wrapper.
But seaweed really shines because of its high iodine content, a mineral that the body uses to make thyroid hormones. Simply eating seaweed high in iodine, such as seaweed, a few times a month can provide your entire body with iodine you need. Garlic is truly an amazing ingredient. Garlic is also high in beneficial sulfur compounds such as allicin.
Many studies suggest that allicin and garlic may lower blood pressure, as well as total cholesterol and LDL (bad) cholesterol. It also helps increase HDL (good) cholesterol, which could reduce the risk of future heart disease (17, 18, 19, 20). Garlic also has several cancer-fighting properties. Some previous studies suggest that people who eat a lot of garlic have a much lower risk of several common types of cancer, especially colon and stomach cancers (21, 2).
Raw garlic also has significant antibacterial and antifungal properties (23, 2). Just 100 grams provide 600% of the RDI for zinc, 200% of the RDI for copper, and large amounts of vitamin B12, vitamin D, and several other nutrients (2). Potatoes are high in potassium, magnesium, iron, copper and manganese. They also contain vitamin C and most of the B vitamins (2).
Potatoes are also one of the most filling foods. When researchers compared the satiety values of different foods, boiled potatoes scored higher than any other food measured. (2) If you let potatoes cool down after cooking, they also form resistant starch, a fiber-like substance with many health benefits. (2) They contain a little bit of almost every nutrient the body needs (3) They are full of powerful antioxidant substances, such as anthocyanins and several other plant compounds, some of which can pass through the blood-brain barrier and exert protective effects.
on your brain (3) One study found that blueberries improved memory in older adults (3) Another study found that obese men and women with metabolic syndrome had lower blood pressure and reduced markers of oxidized LDL (bad) cholesterol after adding blueberries to their diet (3) This finding is in line with studies showing that blueberries increase the antioxidant value of the blood (3). Several test-tube and animal studies also suggest that blueberries may help fight cancer (36, 37, 3). Egg yolks are packed with vitamins, minerals, and several powerful nutrients, including choline (40).Eggs also contain high-quality protein and healthy fats. Several studies suggest that they may help you lose weight (42, 4).
They are full of fiber, iron, magnesium, copper and manganese (4). In fact, one study showed that cacao and dark chocolate scored higher on antioxidants than any other food analyzed, including blueberries and acai berries (4). Several human studies suggest that dark chocolate has powerful health benefits, such as improving blood flow, lowering blood pressure, reducing oxidized LDL cholesterol, and improving brain function (48). 49, 50).
Everyone knows that vegetables are healthy, but some of them stand out from the rest. These are 14 of the healthiest vegetables that exist. Try eating a variety of foods to get different vitamins and minerals. Foods that are naturally rich in nutrients include fruits and vegetables.
Lean meats, fish, whole grains, dairy products, legumes, nuts, and seeds are also high in nutrients. One that contains all the nutrients needed to meet, but not exceed, our daily nutrient needs. If such food existed, consuming it, without eating any other food, would provide the optimal nutritional balance for our body. They're so rich in nutrients that beans are the only food recognized in two food groups, vegetables and proteins, says Connie Evers, RD, author of How to Teach Nutrition to Children. Beans are high in low-fat proteins, are full of fiber and contain a large amount of nutrients and phytonutrients, the combination of which can help protect against diabetes, cardiovascular disease and some types of cancer, while building and repairing muscles.
Add beans to soups, stews, and chili. Sprinkle them on salads and add them to burritos or scrambled eggs. Or try mixing beans with spices for great sauces or spreads. Smooth, creamy and extra thick, Greek yogurt is an excellent source of protein, potassium and calcium, and it's also an important source of probiotics. The nutrients in yogurt help strengthen bones, aid digestion and keep the immune system in good shape. In addition to having less watery whey than regular yogurt, which helps make the Greek variety super thick, Greek yogurt also has less sodium and fewer carbohydrates than regular yogurt and contains twice as much protein.
Use natural fat-free Greek yogurt as a base for salad dressings, sauces, and shakes, suggests Evers, or try dressing soups, stews, nachos, or chili with it. If you like sweet yogurt, add a teaspoon of jam and sprinkle some nuts or seeds and you'll have a quick and healthy breakfast to go. Sweet potatoes, one of the most nutritious vegetables you can eat (especially if you don't leave them unpeeled), are rich in heart-healthy potassium and vitamin A, which stimulates vision. Without fat or cholesterol, sweet potatoes also taste rich and sugary and, at the same time, are low in calories.
Diced sweet potatoes cook quickly in the microwave, or you can mix them with a little oil and seasonings and roast them in the oven. Sweet potatoes can also give body to stews and a sweet flavor to lasagna and other stews. Kefir is a fermented drink that is usually prepared with cow, goat or sheep milk, although it can also be made with rice milk, coconut or soy. Described by some as slightly carbonated liquid yogurt, kefir is rich in calcium and protein and is also a good source of magnesium, riboflavin, folic acid and vitamin B12, Grotto says.
Like yogurt, kefir contains probiotics, which not only aid digestion, but can also help control symptoms of irritable bowel syndrome or Crohn's disease. These probiotics can also treat or prevent vaginal or urinary tract infections in women. Kefir can be a nutritious, drinkable breakfast or a quick and filling snack, but you can also mix it into shakes and shakes or add it to soups, breads and other baked goods. Mushrooms not only add flavor to stir-fries, but they're also low in calories and an excellent source of selenium, a cancer-fighting mineral.
Mushrooms cook in the blink of an eye and pair just as well with vegetarian, vegan or meaty meals. Cut them into sandwiches or salads, or put them in any recipe that could use a tastier texture. The higher the score, the greater the chance that each food will meet, but not exceed, your daily nutritional needs if eaten in combination with others. The selection, classification and cost of foods are based on the scientific study “Discovering the nutritional landscape of foods”, published in the journal PLoS ONE.
One of the richest foods in glutathione, an antioxidant that protects cells from toxins, including free radicals. Calypso, scarlet, black turtle, blueberry: even the names of the varieties of this delicious food are great. The key is to consume highly nutritious foods in a balanced way that, when consumed together, do not contain too much of any nutrient, to avoid exceeding the recommended daily amounts. These include several healthy foods, such as whole vegetables, fruits, cacao, seafood, eggs, and liver.
To maximize the amount of nutrients you eat, it makes sense to spend your calorie budget wisely by choosing foods that contain the most amount and variety of nutrients. A nutrient-rich, low-energy food that is an excellent source of folic acid, potassium and vitamins A, C and E.