Introduction
To increase the amount of nutrients you take in each day, you simply need to consume the foods that contain the greatest amount and variety of nutrients . There are several, but some fish, vegetables and ingredients that we add to the diet can make a difference to the health of the body.
More nutritious fish: Salmon, Sardines, and Molluscs
Among the most nutritious foods to consume, there is undoubtedly salmon , which contains the largest amount of omega-3 fatty acids . Omega-3s are essential for the optimal functioning of the body. They are linked to better well-being and a lower risk of developing cardiovascular disease . While salmon is primarily valued for its beneficial composition of fatty acids , it is rich in other nutrients. A 100-gram serving of wild salmon contains 2.8 grams of omega-3s, high-quality animal protein , vitamins and minerals , including modest amounts of magnesium , potassium, selenium and B vitamins . Regularly consuming oily fish , at least once a week, reduces the risk of heart disease , dementia, depression and many other conditions. Additionally, salmon is highly satiating , with relatively few calories . It is always better to prefer wild salmon rather than farmed salmon : it is more nutritious, and has a better ratio between omega-6 and omega-3.
Sardines are small , oily fish that can be eaten whole. Given that organs are usually the most nutritious parts of an animal, it’s no surprise that whole sardines are far more nutritious. They contain almost all the nutrients the body needs. Like other oily fish, they are also very high in heart -healthy omega-3 fatty acids .
Clams , oysters , scallops and mussels . Clams are among the best sources of vitamin B12 in existence: with 100 grams of clams providing over 16 times the daily requirement. They are also rich in vitamin C , variousB vitamins , potassium, selenium and iron . Oysters are very nutritious: 100 grams provide 600% of zinc needs , 200% copper and large quantities of vitamin B12, vitamin D and many other nutrients. Although shellfishare among the most nutritious foods in the world, most people rarely consume them.
The most nutritious vegetables
Potatoes are particularly rich in potassium, magnesium, iron, copper and manganese . They also contain vitamin C and most of the B vitamins. They are also among the most filling foods. If you allow potatoes to cool after cooking , they also produce resistant starch , a fiber-like substance with many health benefits.
Of all the healthy leafy greens, kale is the leading one. It is rich in vitamins, minerals, fiber , antioxidants and various bioactive compounds. It can be even healthier than spinach . Both are very nutritious, but kale is lower in oxalates , which are substances that can bind minerals like calcium in the intestines , preventing their absorption. It is rich in various bioactive compounds, including isothiocyanates and indole-3-carbinol. 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
- Large amounts of vitamin B6 , potassium, calcium, magnesium, copper and manganese
When it comes to the nutritional value of fruit, blueberries are invaluable. They are rich in antioxidants, including anthocyanins and various other plant compounds, some of which can cross the blood-brain barrier and exert protective effects on the brain . Another study 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 in line with studies showing that blueberries increase the antioxidant value of the blood.
Other foods rich in nutrients
Of all offal , liver is by far the most nutritious: a 100-gram serving of beef liver contains:
- Vitamin B12: 1.176% of the DV
- Vitamin B5 , vitamin B6, niacin and folate: more than 50% of the DV
- Vitamin B2 : 201% of the DV
- Vitamin A: 634% of the DV
- Copper: 714% of DV
- Iron, phosphorus , zinc and selenium: more than 30% of the DV
- High-quality animal protein: 29 grams
Egg yolks have been unfairly demonized due to their cholesterol content, yet they are one of the most nutritious foods on the planet, true natural multivitamins , packed with vitamins, minerals and various powerful nutrients, including choline . They’re rich in lutein and zeaxanthin, antioxidants that may protect your eyes and reduce the risk of eye diseases like cataracts and macular degeneration . Eggs also contain high – quality protein and healthy fats. Several studies suggest they can help you lose weight . Cheap, tasty and easy to prepare.
Dark chocolate with a high cocoa content is one of the most nutritious foods. Rich in fiber, iron, magnesium, copper and manganese, and above all in antioxidants. It has significant health benefits, including improved blood flow , lower blood pressure, reduced oxidized LDL and improved brain function. One study found that people who ate chocolate more than five times a week had a 57 percent lower risk of heart disease. The preferred dark chocolate must have at least 70% cocoa. The best ones contain 85% cocoa or more.
Before consuming them, however, pay attention to the expiration dates .
