There is only a limited quantity of food you can eat a single day.
In order to maximise the quantity of nutrients you take in, it makes sense to spend your “calorie budget” wisely.
The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.
Here are some most nutrient dense foods —
• Garlic is high in vitamins B1, B6 and C, Potassium, Calcium, Manganese, Copper and Selenium.
• Garlic has another incredibly important nutrient called Allicin, which has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL.
• It also has various cancer-fighting properties.
• Studies say that the people who tend to eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach.
Shell Fish –
• Shellfish is the most nutritious of all.
• Commonly consumed types of shellfish include clams, oysters and various others.
• Clams are among the best sources of vitamin B12 ,Vitamin C, B-Vitamins, Potassium, Selenium and Iron
• Oysters are also incredibly nutritious with a Zinc, Copper, along with large amounts of B12 and Vitamin D – along with a plethora of other nutrients
• A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins
• If you cook the potatoes and then allow them to cool afterwards, they also form large amounts of resistant starch, a fiber-like substance with many powerful health benefits
• Sardines are small, oily fish that can be eaten whole.
• Given that the organs are usually the most nutritious parts of an animal, it is not surprising to see that whole sardines are incredibly nutritious.
• They contain a little bit of almost every nutrient that the body needs and are pretty close to being perfect from a nutritional standpoint
• Like other fatty fish, they’re also very high in heart-healthy Omega-3s.
• They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain
• One study found that blueberries improved memory in older adults
• Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet
Egg Yolks –
• Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”
• 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 it.
• Eggs also contain high quality protein and healthy fats. Several studies suggest that they can help you lose weight.
Dark Chocolate –
• Dark Chocolate is loaded with fiber, iron, magnesium, copper and manganese
• Has amazing range of antioxidants.
• Dark chocolate has powerful health benefits including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function.
• Spinach is one of best sources of potassium and is also rich in vitamin K, vitamin A, manganese, folate, and iron.
• One cup raw provides over half of your daily recommended value (DV) for vitamin A, which is necessary for healthy vision, immune system, and reproduction.
Brussels sprouts –
• One cup cooked provides 195 percent DV of vitamin K—crucial in helping your body absorb calcium—and 125 percent of vitamin C, which plays an important role in the formation of collagen, the main support system of skin, which helps to reduce wrinkles.
• Plus, they offer more than 10 percent of your vitamin A, vitamin B-6, folate, potassium, and manganese needs for the day.
• Almonds are a great source of vitamin E, biotin, manganese, copper, magnesium, phosphorous, fiber, and heart-healthy monounsaturated fats.
• These leafy greens are packed with just about every nutrient your body needs, excelling in vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, copper, manganese, dietary fiber, vitamin E, and vitamin B6.
• One cup cooked even provides 20 percent of your daily calcium, which is important for strong bones
• Cauliflower cooked packs 73 percent DV of vitamin C, 19 percent of vitamin K, 14 percent of folate, 12 percent of vitamin B12, 11 percent of choline, and 11 percent of dietary fiber.
• It consists of small amounts of thiamine, protein, riboflavin, niacin, and magnesium.
Sunflower Seeds –
• They may be tiny, but just a quarter cup of sunflower seeds packs 82 percent of the DV for vitamin E, a powerful antioxidant that helps fight free radicals in our body and may strengthen our immune system.
• They’re also a very good source of copper and vitamin B1, and good source of manganese, selenium, phosphorus, magnesium, vitamin B6, and folate, which also supports your immune system, heart health, and nerve function.
• Eating one cup of fresh raspberries will provide 43 percent of your daily vitamin C needs, 32 percent of fiber, and 41 percent of manganese, which plays a role in calcium absorption, blood sugar regulation, and fat and carbohydrate metabolism.
• Raspberries also contain smaller amounts of folate, vitamin E, vitamin K, biotin, potassium, magnesium, and copper.
• One cup of strawberries provides over 100 percent of the DV for skin-saving vitamin C.
• Plus, these amazing berries contain potassium, fiber, iodine, folate, copper, potassium, and magnesium.
• Tomatoes contain vitamins A, C, and K, folic acid, copper, potassium, beta-carotene, lutein, and biotin. Biotin is needed for normal cell function and primarily helps the body to metabolize and use the food we eat.
• One cup of cooked broccoli provides over 100 percent of your DV for vitamins C and K and is a great source of vitamin A, folate, chromium, riboflavin, potassium, fiber, and copper—copper helps our body to make red blood cells and keep our immune system healthy.
Sweet Potatoes –-
• Sweet potatoes are, of course, best known for being a great source of beta-carotene (hence the deep orange color), which may reduce the risk of developing certain types of cancer, decrease heart disease, protect against asthma, and slow down the aging process.
• One medium sweet potato also provides over 100 percent of your daily needs for vitamin A, 37 percent for vitamin C, 16 percent for vitamin B6, 15 percent for potassium, and 28 percent for manganese.
Green Peas –-
• One cup of cooked peas provide over 25 percent of our daily needs for manganese, fiber, thiamine, copper, vitamin C, phosphorus, and folate.
• They are also a good source of vitamin B6, niacin, riboflavin, zinc, magnesium, iron, potassium, and choline.
• They also contain good-for-you fats, Vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber
• These tasty nuts also provide antioxidants, which help fight cell-damaging free radicals, and some research suggests they may even play a role in reducing the risk of type 2 diabetes and heart disease.
• A great source of vitamin C, this super-sweet fruit is also rich in minerals, fiber, B Vitamins, and enzymes.
• The nutrients found in pineapple — and so many other fruits and veggies — may lower blood pressure, protect against cancer, and help keep bowel habits regular.
Chia Seeds –-
• A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
I’m Dr. Malini Bhat MD (Ayu); an Ayurvedic Doctor and a health blogger. Follow me on social media to get daily health tips which you can easily adapt to a healthy lifestyle.