Only a limited amount of food can be consumed each day by us. So, it makes sense to spend your calorie budget wisely by selecting the foods that carry the highest number and variety of nutrients in order to maximise the amount of nutrients you take in. In this article, we will discuss about some of the most nutrient dense foods available in nature.
Kale
Kale is the king of the leafy greens. It is packed with antioxidants, fibre, vitamins, minerals, and different bioactive substances. Vitamin C, vitamin A, and vitamin K1 are particularly abundant in kale. Potassium, calcium, magnesium, copper, manganese, vitamin B6, and other minerals are also present in significant concentrations.
Even more healthful than spinach, kale may be. Both are incredibly nutrient-dense, but kale has a lower concentration of oxalates, which can bind minerals like calcium in your intestine and hinder their absorption.
In test-tube and animal experiments, the bioactive chemicals isothiocyanates and indole-3-carbinol, which are abundant in kale and other greens, have been found to inhibit the growth of cancer cells.
Seaweed
The oceans have not only fish but some grasses as well. In the ocean, there are countless plant species, some of which are quite nutritive. They are frequently referred to as seaweed as a group.
Sushi is a common dish that uses seaweed. A form of seaweed known as nori, which serves as an edible covering, is utilised in many sushi recipes.
Seaweed frequently has more nutrients than many common land veggies. The minerals calcium, iron, magnesium, and manganese are especially abundant in it.
Additionally, it contains a variety of bioactive substances, such as phycocyanins and carotenoids. Some of these compounds have potent anti-inflammatory properties and are antioxidants.
Seaweeds have high iodine concentration, which your body needs to manufacture thyroid hormones. Your body can get all the iodine it needs by simply eating a high-iodine seaweed like kelp a few times each month.
Garlic
Garlic is incredibly nutritious and can make any plain food wonderful. It contains significant amounts of calcium, potassium, copper, manganese, vitamin C, vitamin B1, and vitamin B6.
Allicin and other healthy sulphur compounds are abundant in garlic. It may lower blood pressure as well as total and LDL (bad) cholesterol, according to numerous studies. Additionally, it assists in increasing HDL (good) cholesterol, which may ultimately lower the chance of developing heart disease.
Potatoes
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Potassium, magnesium, iron, copper, and manganese are all abundant in potatoes. Vitamin C and the majority of the Vitamins B are also present in it.
Potatoes have a small amount of practically every nutrient you require. There are stories of humans subsisting for extended periods of time solely on potatoes.
One of the foods that is most filling is potatoes. Boiling potatoes fared better than any other food when researchers examined the satiety values of several foods.
After cooking, potatoes also produce resistant starch, a fiber-like material with numerous potent health advantages, if you let them cool.
Liver
For millions of years, both modern humans and our distant predecessors have consumed animal products. However, muscle meat has taken precedence over organ meats in the current non vegetarian diet. Muscle meat is nutritionally inferior to the organs.
The liver is by far the most nutrient-dense of all the organs. The liver is an unique organ that performs hundreds of metabolic-related tasks. Its role includes storing vital nutrients for the rest of your body. You may receive the ideal levels of these essential nutrients by eating liver once a week.
Blueberries
Compared to most other fruits, blueberries are particularly healthy and packed with potent antioxidants, some of which can protect your brain and raise the level of antioxidants in your blood.
Blueberries are alone among fruits in terms of their nutritional worth. They include a lot of antioxidants, while not having as many vitamins and minerals per calorie as vegetables. They contain a lot of potent antioxidants, such as anthocyanins and different plant chemicals, some of which can bridge the blood-brain barrier and protect your brain. The advantages of blueberries for human health have been investigated in numerous studies.
According to one study, blueberries help older persons’ memories. Another study discovered that eating more blueberries improved blood pressure and markers of oxidised LDL (bad) cholesterol in obese men and women with metabolic syndrome. This result is consistent with studies demonstrating that blueberries raise your blood’s antioxidant level.
Egg whites
Because of their high cholesterol level, egg yolks have wrongly received a bad reputation. However, research indicates that you shouldn’t normally be concerned about dietary cholesterol.
LDL (bad) cholesterol levels in the blood are not increased by consuming moderate amounts of cholesterol. Therefore, egg yolks are among the world’s healthiest foods. Whole eggs are considered to be “nature’s multivitamin” due to their high nutritional value.
Choline is one of many potent compounds, along with vitamins and minerals, that are abundant in egg yolks. They include high levels of lutein and zeaxanthin, two antioxidants that can protect your eyes and lower your chance of developing conditions like macular degeneration and cataracts.
High-quality protein and good lipids are also included in eggs. Numerous studies indicate that they may aid in weight loss.
If at all possible, get eggs that have been omega-3 supplemented or that have been reared on a pasture. These eggs are healthier than the majority of regular store eggs.
Dark chocolate (cocoa)
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One of the healthiest meals you can eat is dark chocolate with a high cocoa content, which is rich in fibre, iron, magnesium, copper, and manganese. But its astounding array of antioxidants is its greatest advantage. In fact, compared to other foods tested, like blueberries and acai berries, cocoa and dark chocolate scored better in antioxidants. Numerous studies indicate that dark chocolate offers strong health advantages, including increased blood flow, lowered blood pressure, decreased levels of oxidised LDL cholesterol, and enhanced cognitive performance.
One study found that people who consume chocolate more than five times per week have a 57% lower risk of heart disease. This finding may affect millions of individuals because heart disease is the leading cause of mortality in the globe.
Make sure to purchase dark chocolate that contains at least 70% cocoa. The best ones have at least 85% cocoa content.
