The 10 Most Nutrient-Dense Foods on the Planet Part 2

You can read the first part of this article here. Below are the 5 other foods that carry the greatest amount and variety of nutrients:   6. EGG YOLKS Egg yolks have been unfairly demonized because of their cholesterol content, but studies show that dietary cholesterol isn’t something you need to worry about because cholesterol in diet doesn’t raise cholesterol in the blood. What we are left with is one of the most nutritious foods on the planet. Whole eggs are so nutritious that they are referred to as “nature’s multivitamins.” Egg yolks are loaded with minerals, vitamins and various nutrients. They are high in lutein and zeaxanthine, antioxidants that can protect the eyes and reduce your risk of eye disease like cataracts and macular degeneration. Eggs are also loaded with choline, a brain nutrient that about 90% of people are not getting enough of. Eggs also contain high quality protein and fats. Several studies suggest that they can help you lose weight, so really, whole eggs are an amazing food. The yolk is where almost all the nutrients are found, so throwing it away is the absolute worst thing you can do. Let’s not forget that eggs are cheap, taste amazing and are super easy to prepare. If you can, get pastured and/or Omega-3 enriched eggs. They are healthier and more nutritious than most “conventional” supermarket eggs.   7. SHELLFISH Of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all. Commonly consumed types of shellfish include clams and oysters, amongst others. Clams are among the best sources of vitamin B12 in existence with 100 grams of clams supplying over 6 times the RDA for zinc, and 2 times the RDA for copper! It is also loaded with other nutrients including vitamin C, B-Vitamins, potassium, selenium and iron. Oysters are also incredibly nutritious, with 100 grams supplying 6 times the RDA for zinc and 2 times the RDA for copper, along with large amounts of B12 and Vitamin D, and a plethora of other nutrients. Truly, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them. They may also be considered great food for those who want to be as close to vegetarian/vegan as possible while getting most of the benefits of consuming animal foods.    8. BLUEBERRIES   When it comes to nutritional value of fruits, blueberries are in a league of their own. Although they are 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 anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain. Several studies have examined the health effects of blueberries in humans. 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.     9. SALMON Not all fish are created equal. Salmon and other fatty types of fish contain the highest amount of Omega-3s. Omega-3 fatty acids are extremely important for the optimal function of your body. They are linked to improving well-being and lowering the risk of many serious diseases. Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients. A 100 gram piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals… including large amounts of magnesium, potassium, selenium, and all the B-vitamins. It is a good idea to eat fatty fish at least once or twice a week, to get all the Omega-3s that your body and brain desperately need. Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and a plethora of common diseases.    10. DARK CHOCOLATE (COCOA) Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat. It is loaded with fibre, iron, magnesium, copper and manganese. However, the biggest factor is its amazing range of antioxidants. In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries. There are multiple 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. Given that heart disease is the most common cause of death in the world, this finding could have great implications for millions of people. Make sure to get dark chocolate with a  70% cocoa content at least, though the best ones contain 85% cocoa or higher. Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants.     About the Writer: Osakwe Richard is an avid follower of tech news and developments around the globe and a Scrabble aficionado.