Food, Health Coaching

Biggest Bang for the Buck (11 most nutrient dense foods on the planet)

1:  Salmon Salmon

Not all fish is created equal. Salmon, and other fatty types of fish contain the greatest amount of Omega-3s. Omega 3s are linked to improved wellbeing and a lower risk of many serious diseases. Salmon also contains large amounts of Magnesium, Potassium, Selenium and all the B-vitamins. Choose wild salmon over farmed as it is more nutritious and contains more Omega-6, Omega-3 ratios and is less likely to contain harmful compounds.

2:  Kale Kale

Of all the super healthy leafy greens, kale is king. It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds. Kale contains Vitamin C, Vitamin A, Vitamin K1, and large amounts of Vitamin Bt, Potassium, Calcium, Magnesium, Copper and Manganese. Kale also contains fiber and protein and is loaded with various bioactive compounds including isothiocyanate and Indole-3-Carbinol which have been shown to fight cancer in test tubes and animal studies.

3: Seaweed seaweed

The sea is filled with more than just fish…it also has massive amounts of vegetation. Usually referred to as “seaweed” there are thousands of different plant species in the ocean, some of which are incredibly nutritious. In many cases seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese. It is also loaded with various bioactive compounds including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity. Where Seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones.

4:  Garlic garlic

Garlic is amazing and not only can it turn bland dishes into delicious treats, it is also incredibly nutritious. It is high in vitamins C, B1 and Bt, Calcium, Potassium, Copper, Manganese and Selenium. It is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic. Garlic has been shown to lower blood pressure leading to reduced risk of heart disease.

5:  Shellfish shellfish

Out of all the nutritious organisms found in the sea, shellfish may be the most nutritious of all. Commonly consumed types include clams, oysters, and various others. Clams are among the best sources of vitamin B12 in existence and loaded with other nutrients including Vitamin C, B-Viatmins, Potassium, Selenium and Iron. Oysters are also nutritious with Zinc, Copper and large amounts of B12 and Vitamin D.

6: Potatoes potatoes

A large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese. Along with plenty of Vitamin C and most of the B vitamins. Potatoes really are one of the world’s most perfect foods. They contain a little bit of almost every nutrient we need and there have been accounts of people living on nothing but potatoes for a long time.

7: Liver liver

Out of all organs, liver by far is the most nutritious. One of the many functions of the liver is to store important nutrients for the rest of the body. Liver contains Vitamin B12, Vitamins B6, B6, Niacin and Folate, Vitamin B2, Vitamin A, Copper, Iron, Phosphorus, Zinc and Selenium. Liver is also high in animal protein.

8: Sardines sardines

Sardines are small, oily fish that can be eaten whole. 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.

9: Blueberries blueberries

When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although they’re not as high in vitamins and minerals as vegetables, the antioxidant content is where they really shine. They are loaded with powerful antioxidant substances, including anthocyanin and various phytochemical, some of which can cross the blood-brain barrier and exert protective effects on the brain. One study found the 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.

10: Egg Yolks eggyolks

Egg yolks have been unfairly demonized because of their cholesterol content. Studies actually show that dietary cholesterol isn’t something you need to worry about because cholesterol in the diet doesn’t raise the bad cholesterol in the blood. Egg Yolks are one of the most nutritious foods on the planet. Whole eggs are so nutritious that they’re often referred to as natures multivitamin. Egg yolks are loaded with vitamins and various powerful nutrients. They’re high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and rescue your risk of eye diseases like cataracts and macular degeneration. Eggs are loaded with choline, a brain nutrient that about 90% of people aren’t getting enough of. They contain quality protein and healthy fats that studies have shown can help you lose weight.

11: Dark Chocolate (Cocoa) chocolate

Dark chocolate with a high cocoa content (70% or more) is one of the most nutritious foods you can eat. It is loaded with fiber, iron, magnesium, copper and manganese. But the biggest factor is its amazing range of antioxidants. There are many studies in humans showing that dark chocolate has powerful health benefits including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function. One study found that people who consumed chocolate 5+ times per week had a 57% lower risk of heart disease.

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