There is only a limited amount of food you can eat in a day. In order to maximize the amount of nutrient you can 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 the 10 most nutrient-dense foods on the planets.
1. POTATOES
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 are really 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. They are also one of the most filling foods in existence. When researchers compared the satiety value of different foods, boiled potatoes scored higher than the other foods they measured.
If you cook the potatoes and allow them to cool afterwards, they also form large amounts of resistant starch, a fibre-like substance with many powerful health benefits.
2. LIVER
Humans and pre-humans have been eating animals for millions of years
. However … back in the day, we didn’t just eat the muscles like we do today. Compared to the organs, muscle meat is nutritionally poor.
There are even accounts of hunter gatherers selectively eating the organs, then feeding lean muscle meat to the dogs. Out of all the organs, the liver is by far the most nutritious.
The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.
A 100 gram portion of beef liver contains:
- 1176% of the RDA for Vitamin B12.
- Over 50% of the RDA for vitamins B6, B5, Niacin and Folate.
- 201% of the RDA for Vitamin B2.
- 634% of the RDA for Vitamin A.
- 714% of the RDA for copper.
- Over 30% of the RDA for Iron, Phosphorous, Zinc and Selenium.
- 29 grams of high quality animal protein.
Eating liver once per week is a good way to ensure that you get optimal amounts of these very important nutrients.
3. KALE
Of all the super healthy leafy greens, Kale is the king. It is loaded with vitamins, minerals, fibre, antioxidants and various bioactive compounds.
A 100 gram portion of kale contains:
- 200% of RDA for Vitamins C.
- 300% of RDA for Vitamins A (from beta-carotene).
- 1000% of RDA for Vitamin K1.
- Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.
This is coming with 2 grams of fibre, 3 grams of protein and only 50 calories.
Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxaletes, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed.
Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies.
4. GARLIC
Garlic really is an amazing ingredient. Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.
It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium.
Garlic is also loaded with another incredibly important nutrient called allicin. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure, total and LDL (low-density lipoprotein) cholesterol, while raising HDL (high-density lipoprotein); which should lead to a reduced risk of heart disease down the line. It also has various cancer-fighting properties. Studies show that people who eat a lot of garlic have lower risk of several common cancers, especially cancers of the colon and stomach.
Garlic is also very potent at killing pathogens like bacteria and fungi.
5. SARDINES
Sardines are small, oily fish that can be eaten whole. This includes bones, skin, organs, brains and everything.
Given that the organs are usually the most nutritious part of an animal, it is no surprise that the whole sardines are incredibly nutritious. They contain a little bit of almost every nutrient that the body needs.
Like other fatty fish, they are also very high in heart-healthy Omega-3s.
To be continued …
About the Writer: Osakwe Richard is an avid follower of tech news and developments around the globe and a Scrabble aficionado.
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This article was first published on 16th September 2015
Comments (0)
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 are really 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. They are also one of the most filling foods in existence. When researchers compared the satiety value of different foods, boiled potatoes scored higher than the other foods they measured.
If you cook the potatoes and allow them to cool afterwards, they also form large amounts of resistant starch, a fibre-like substance with many powerful health benefits.
2. LIVER
Humans and pre-humans have been eating animals for millions of years. However … back in the day, we didn’t just eat the muscles like we do today. Compared to the organs, muscle meat is nutritionally poor.
There are even accounts of hunter gatherers selectively eating the organs, then feeding lean muscle meat to the dogs. Out of all the organs, the liver is by far the most nutritious.
The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.
A 100 gram portion of beef liver contains:
Of all the super healthy leafy greens, Kale is the king. It is loaded with vitamins, minerals, fibre, antioxidants and various bioactive compounds.
A 100 gram portion of kale contains:
Garlic really is an amazing ingredient. Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.
It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium.
Garlic is also loaded with another incredibly important nutrient called allicin. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure, total and LDL (low-density lipoprotein) cholesterol, while raising HDL (high-density lipoprotein); which should lead to a reduced risk of heart disease down the line. It also has various cancer-fighting properties. Studies show that people who eat a lot of garlic have lower risk of several common cancers, especially cancers of the colon and stomach.
Garlic is also very potent at killing pathogens like bacteria and fungi.
5. SARDINES
Sardines are small, oily fish that can be eaten whole. This includes bones, skin, organs, brains and everything.
Given that the organs are usually the most nutritious part of an animal, it is no surprise that the whole sardines are incredibly nutritious. They contain a little bit of almost every nutrient that the body needs.
Like other fatty fish, they are also very high in heart-healthy Omega-3s.
To be continued …
About the Writer: Osakwe Richard is an avid follower of tech news and developments around the globe and a Scrabble aficionado.
