You can only eat a certain amount of food every day. You want to maximize your nutrients by spending your caloric budget as carefully as possible. The best way to accomplish this is by eating foods that have the most nutrients. Here are some of the most nutrient dense foods that you can eat:
- This fish contains the largest amount of Omega 3 fatty acids that are critical for optimal body function. Omega 3 fatty acids are linked to lowering the risk of serious diseases and improved wellbeing. A 100-gram chunk of wild salmon contains high-quality protein, vitamins, minerals and 2.8 grams of Omega-3s. It also has magnesium, selenium, potassium, and B-vitamins. One should consume fatty fish one or two times a week so that your brain gets what it needs. Those who regularly eat fatty fish lower their risk of heart disease, depression, and dementia.
- This vegetable is loaded with fiber, antioxidants, minerals along with a variety of bioactive compounds. A 100-gram kale serving contains 300% of the RDA of Vitamin A, 200% of the RDA for vitamin C and 100% of the RDA of vitamin K1. There are significant amounts of Vitamin B6, potassium, magnesium, manganese, and copper. There are two grams of fiber, 3 grams of protein and just 50 calories. Kale contains bioactive compounds that fight cancer.
- There are thousands of ocean plant species, and most of them are very nutritious. In many cases, seaweed can be even more nutritious than vegetables that we grow on the land. It is high in manganese, magnesium, iron and calcium. It contains a variety of bioactive compounds such as carotenoids and phycocyanins that are anti-inflammatory and antioxidant substances. The iodine content is also very high and is used to produce thyroid hormones. If you do not like sushi or seaweed, you can take kelp tablets.
- Clams contain vitamin B12, are loaded with vitamins and nutrients as well as selenium, iron, and potassium. Oysters contain large amounts of zinc, copper, B12 and vitamin D.
- The liver is the most nutritious organ you can consume. A 100 gram portion of beef liver has 201% of RDA for Vitamin B2, 1176% of RDA for vitamin B12, Vitamins B6, B5, Folate and Niacin, Copper, Iron, phosphorus, zinc and selenium. There are 29 grams of animal protein.
- If you need to add flavor to your food, use garlic. Garlic contains selenium, manganese, copper, potassium, calcium, vitamin C, B1 and B6 and calcium. Garlic contains Allicin, which is its active ingredient. This ingredient can lower blood pressure and LDL cholesterol which can lead to a reduction in the risk of heart disease. It also has cancer-fighting properties as people who eat plenty of garlic have a lower likelihood of colon and stomach cancers.
- These berries are not as high in vitamins as vegetables, but they are very high in antioxidants. They contain anthocyanins and phytochemicals that can provide protection for the brain, improving memory in older adults. The can also lower blood pressure and reduce the markers of oxidized LDL cholesterol. Blueberries can also help to fight cancer.
- Egg Yolks. The yolks of eggs are loaded with minerals, vitamins, and potent nutrients. They are also high in lutein and zeaxanthin that are powerful antioxidants that protect the eyes and lower the risk of eye disease including macular degeneration and cataracts. They are loaded with choline that is an important brain nutrient. Eggs contain high-quality protein and healthy fats and can help you to lose weight. They are also very inexpensive and are easy to prepare.
When you take a look at your diet, how many of these superfoods do you include daily? Add some of these foods in and get more of the vitamins, minerals and antioxidants that need to be included in your diet!