Top Nutrient-Dense Food

Healthly Choices Packed To The Max

Many of the diseases and problems in the world today could be fixed if people simply eat everyday a mix of nutrient-dense foods with relatively few calories.

To eat well it’s best to choose a mix of nutrient-dense foods that carry the greatest amount and variety of nutrients but relatively few calories. In order to maximize the amount of nutrients intake it makes sense to spend your calorie budget wisely.

Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Here are 11 of the most nutrient-dense foods on the planet.

11. Dark Chocolate (Cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat as it is loaded with fiber, iron, magnesium, copper and manganese. The biggest factor is its amazing range of high antioxidants content and protection from disease-causing free radicals

Study showed that cocoa and dark chocolate scored higher than any other food including blueberries and acai berries. Dark chocolate has powerful health benefits, including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function.

10. Chilli pepper

Chili peppers, despite their fiery hotness, are one of the very popular spices known for their medicinal and health benefiting properties. Chili peppers are rich in various vitamins and minerals. Chili pepper contains an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties.

9. Egg Yolk

Egg yolk is a major source of vitamins and minerals. Egg yolks are loaded with vitamins, minerals and various powerful nutrients. They’re high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and reduce your risk of eye diseases like cataracts and macular degeneration. Eggs are also loaded with choline, a brain nutrient that about 90% of people aren’t getting enough of and also contain high quality protein and healthy fats. Really… whole eggs are an amazing food. The yolk is where almost all the nutrients are found, throwing it away is the absolute worst thing you can do.

8. Blueberries

Blueberries are low in calories, but high in nutrients and are loaded with powerful antioxidant substances. They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer. Blueberries improve memory in older adults. A study show blueberries decrease cardiovascular risk factors in obese men and women with Metabolic Syndrome1,2,3.

7. Garlic

It was used by ancient Egyptian as a traditional remedy to maintain health and treat disease. Garlic really is an amazing ingredient as it is incredibly nutritious. Garlic contains a compound called Allicin, which has potent medicinal properties and is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.

It has been shown to lower blood pressure and reducing risk of heart disease. People who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach. But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic.

6. Potatoes

As you may have guessed, potatoes are extremely healthy. A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins. Potatoes contain a little bit of almost every nutrient we need. They are incredibly fulfilling and can contain large amounts of resistant starch.

5. Broccoli

Broccoli is naturally high in fiber, anti-inflammatory, detoxifying, and boasts powerful antioxidant content. Broccoli is top as cancer fighter, thanks to its sulfur compounds, like sulforaphane, which helps kill the bacteria that causes ulcers. It can cut breast and lung cancer to stomach and colon cancer by as much as half.

Broccoli is a good source of calcium and potassium, good for your bones and blood pressure. It's a good source of vitamin C and beta-carotene which protects your eyes from cataracts and safeguard your brain cells from memory-robbing attacks by free radicals.

4. Sardines

Small, oily fish like sardines are usually eaten whole, which includes the organs, bones, brains and other nutritious parts..They contain a little bit of almost every nutrient that the body needs and are pretty close to being perfect from a nutritional standpoint. One can of sardines contains over half of the recommended daily dose of Omega-3. Sardines provide both EPA and DHA fats, which are beneficial for the brain, heart and to reduce inflammation.

3. Avocados

Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. Avocados can lower your cholesterol and replacing 5% of your calories from saturated fat like, butter or cheese with monounsaturated fat – the kind in avocados – could slash the risk of heart attack by more than a third.

They also provide lutein, beta-carotene, and omega-3 fatty acids. Avocados are also high in beta-sitosterol, a plant sterol that blocks the absorption of cholesterol from food, and the anticancer compound glutathione, a powerful antioxidant.

2. Kale

Of all the super healthy leafy greens, Kale is the king. Kale is low in calorie, high in fiber and has zero fat. Kale is one of the most nutrient dense vegetables you can eat, loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds and cancer-fighting compounds. Kale is packed with nutrition and the fiber, potassium, vitamin C and B6 found in kale all support heart health.

1. Salmon

Salmon, and other fatty types of fish, contain the greatest amount of Omega-3s. Omega-3 fatty acids are extremely important for the optimal function of your body. They are linked to improved well-being and a lower risk of many serious diseases. The omega-3 fatty acids in salmon help keep your heart healthy by protecting the health of your blood vessels. Salmon also packs a massive amount of other nutrients.

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