To maximize your nutritional intake, you should use the "calorie budget" wisely.
The best way to do that is to simply eat the foods that are the largest and most nutritious.
Here are 11 most nutritious foods on the planet.
1. Salmon
Not all fish are the same.
Salmon and fish fat The other contains the most omega-3.
Extremely important for the optimal functioning of the body. They involve improving health and risk of many serious diseases .
Although salmon is primarily appreciated for the beneficial properties of fatty acids, it also contains a large amount of other nutrients.
100 grams of wild salmon meat contains 2.8 grams of Omega-3, along with lots of high quality animal protein and a range of vitamins and minerals ... including magnesium, potassium, sele and all kinds of B vitamins .
It is best to eat fatty fish at least once or twice a week to get all the Omega-3 that your body (and brain) needs.
Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many common diseases .
Also, don't forget the fact that salmon is taste Extremely delicious And processing is quite simple. It also tends to make you feel full calories relatively few.
If possible, select wild salmon instead of farmed fish. It is more nutritious, has a better ratio of omega-6: omega-3 and is less likely to contain harmful compounds .
Crux: Fatty fish such as salmon contain many fatty acids, proteins, vitamins and minerals. Eating fatty fish every week is a good idea.
2. Kale vegetables
Of all the green leafy vegetables that are healthy, Kale is the top type.
It contains many vitamins, minerals, fiber, antioxidants and various bioactive compounds.
100 grams of kale contains :
- 200% of the recommended amount of vitamin C.
- 300% of vitamin A (from beta-carotene) is recommended.
- 1000% of vitamin K1 recommended.
- A large amount of vitamin B6, potassium, calcium, magnesium, copper and manganese.
It also contains 2 grams fiber , 3 grams of protein and only 50 calories.
Kale can be even healthier than spinach. Both are extremely nutritious, but kale has a concentration lower, this is a substance that can bind minerals such as calcium in the intestine, preventing them from being absorbed .
Kale (and other green leafy vegetables) also contain many different bioactive compounds, including Isotiocyanate and Indole-3-Carbinol, substances that have been studied in vitro and in animals against cancer. letter .
Crux: Kale is one of the most nutritious vegetables you can eat, with large amounts of vitamins, minerals and anti-cancer compounds.
3. Seaweed
The sea is not only fish ... it also contains an amount great plants.
In the ocean there are thousands of different plants commonly called "seaweed", some of which are extremely nutritious ( 13 ).
In many cases, seaweed is even more nutritious than vegetables grown on land. It contains particularly high levels of minerals such as calcium, iron, magnesium and manganese ( 14 ).
It also contains many different bioactive compounds, including phycocyanin and carotenoids. Some of these are antioxidants with strong anti-inflammatory activity .
But what makes seaweed really The shine lies in the content High, this is the mineral used to create thyroid hormones.
Just eating a variety of seaweed that contains iodine like kelp several times a month can also provide the body with the entire amount of iodine it needs.
If you don't like to eat seaweed, you can also eat it from functional foods. The tablet is very cheap and contains lots of iodine.
Many sushi also contain seaweed along with other delicacies.
Crux: The sea vegetables are very nutritious but are rarely consumed in the West. They are especially rich in iodine, essential for optimal thyroid function.
4. Garlic
Not only can it turn all bland food into delicious, it is also extremely nutritious.
It contains lots of vitamin C, B1 and B6, calcium, potassium, copper, manganese and selenium .
But garlic also contains a high concentration of an extremely important nutrient this is the active ingredient in garlic.
There are very about the health benefits of allicin and garlic. It has been shown to help lower blood pressure, total cholesterol and LDL, while increasing HDL ... this reduces the risk of heart disease .
It also has many different 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 cancer .
Garlic is also very powerful in killing pathogens like bacteria and fungi .
Crux: Garlic is both delicious and healthy. It is rich in nutrients and bioactive compounds in it are known to have anti-disease properties.
5. Crustaceans
Of all the wonderful nutritious creatures found in the sea, crustaceans can be the most nutritious.
The most commonly eaten shellfish include mussels, oysters and many other species.
As one of the best sources of vitamin B12, 100 grams of boys provide more than 16 times the recommended daily intake (RDA)! It also contains other nutrients, including vitamin C, B vitamins, potassium, selenium and iron .
also extremely nutritious ... with 100 grams of 6 times the amount of RDA, twice the amount of copper RDA, along with large amounts of B12, vitamin D and many other nutrients .
Actually, crustaceans are one of the most nutritious food in the world. Unfortunately, humans rarely eat them.
They can also be considered a great food for people The better the vegetarian / vegan diet, while also receiving the most benefits of consuming animal foods. Because crustaceans are not conscious.
Crux: Crustaceans are one of the most nutritious creatures in the sea. They contain very high levels of important nutrients such as vitamin B12 and zinc.
6. Potatoes
If there is a food with lots of carb that I miss in Low-carb diet My potato is it.
A large potato contains lots of potassium, magnesium, iron, copper and manganese ... with lots of vitamin C and most B vitamins .
Potatoes are actually one of the most perfect foods in the world.
They contain almost all of the nutrients in small amounts that we need and have information to tell some people in a long time.
They are also one of the most satisfying food in the world. When researchers compared the "satisfactory value" of different foods, the potatoes boiled higher than any other food they measured .
If potatoes are cooked and then cooled, they will also form a large amount of resistant pepper, a fiber-rich substance that has many health benefits .
Crux: Potatoes contain most of the nutrients we need. They are extremely perfect and can contain a large amount of pepper resistant starch.
7. Gan
Humans and prehistoric people ate animals inside .
However, in the past, we not only eat corn meat like today. Compared to organs, corn meat is less nutritious.
There are even reports that modern-day hunter-gatherers eat selective body parts, then feed lean dogs.
In all agencies now, The liver is known to be the most nutritious.
The liver is an exception with hundreds of metabolic functions. One of its functions is to store important nutrients for the rest of the body.
100 grams of beef liver contains :
- 1176% vitamin B12 according to RDA.
- More than 50% of vitamins B6, B5, niacin and folate follow
- 201% vitamin B2 according to RDA.
- 634% vitamin A according to RDA.
- 714% dong according to RDA.
- More than 30% of iron, phosphorus, zinc and selenium follow RDA.
- 29 grams of high quality animal protein.
Eating liver once a week is the best way to make sure you get this important nutrient.
Crux: People who live on hunter-gatherers often appreciate parts like the liver because they are the most nutritious parts of animals.
8. Sardines
is a small oil fish that can be eaten whole, from bones, skin, organs, to the brain and everything.
Considering that organs are often the most nutritious parts of things, it is not surprising that all sardines are extremely nutritious.
Almost all the nutrients that the body needs are a little in them and from a nutritional point of view they are almost perfect .
Like other fatty fish, they are also rich in heart-healthy omega-3 fatty acids.
Crux: Species of small fish like sardines are usually eaten whole, including organs, bones, brain and other nutritional parts. They contain almost all the nutrients we need in small amounts.
9. Blueberries
When it comes to the nutritional value of fruits, blueberries are exceptional.
Although they don't contain as many vitamins and minerals as vegetables (calories per calorie), the antioxidant content is what makes them really shine.
They contain many powerful antioxidants, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and have a protective effect on the brain .
Some studies have examined the health effects of blueberries in humans.
One study showed that blueberries improved memory in the elderly .
Another study showed that obese men and women suffer lowered blood pressure and reduced signs of oxidized LDL cholesterol, when they added blueberries to their diet .
This finding is significant because eating blueberries has been shown to increase the oxidative value of blood .
Later, many in vitro and animal studies have shown that blueberries can help fight cancer .
Crux: Blueberries are very nutritious compared to most fruits and contain many powerful antioxidants, some of which may increase the oxidative value of the blood and have a protective effect on the brain.
10. Egg yolk
But in fact studies show that food cholesterol is not something you need to worry about, because dietary cholesterol does not increase blood "bad" cholesterol .
Therefore, it is one of the most nutritious food on the planet. Whole eggs are very nutritious because they are often called "natural multivitamins".
Egg yolk contains many different vitamins, minerals, and powerful nutrients .
They contain lots of Lutein and Zeaxanthine, which are antioxidants that protect the eyes and reduce the risk of eye diseases like cataracts and macular degeneration .
Eggs also contain a lot a brain nutrient that about 90% of people do not get enough .
Eggs also contain high quality protein and healthy fats. Some studies show that it can help you weight loss .
In fact, the whole egg is a great food. Egg yolk is where nearly all the nutrients are found, removing it is the worst thing you can do.
Also let's not forget that cheap eggs, great flavors and extremely easy processing.
If possible, use eggs enriched with omega-3 / free-range chickens. They are healthier and have more nutrients than most "regular" eggs sold in supermarkets .
Crux: The whole egg is very nutritious so they are often called "natural multivitamins." The yolk is where most of the nutrients are found, eating only white is a bad idea.
11. Dark chocolate (Cocoa)
It is high in fiber, iron, magnesium, copper and manganese .
But the biggest factor is the surprising amount of antioxidants.
In fact, one study found that cocoa and dark chocolate scored better than any other food they tested, including blueberries and acai fruits .
There are many studies in humans showing dark chocolate has strong health benefits, including improving blood flow, lowering blood pressure, reducing oxidative LDL levels and improving brain function .
One study found that people who consumed chocolate more than 5 times per week had a 57% lower risk of heart disease .
Because heart disease is the most common cause of death in the world, this finding may have implications for millions people.
Make sure you eat the dark chocolate with at least 70% cocoa. The best type contains 85% cocoa or higher.
Eating a small piece of dark chocolate every day can be one of the best ways to "supplement" antioxidants into your diet.
