5 of the Most Nutritious Foods on the Planet

No matter how huge your appetite is, there is only a limited amount of food that you can consume per day. With this, if you want to maximize the amount of vitamins and minerals that your body gets, it is important to thoroughly think about how you should spend your calorie budget.

The most effective way to do this is to eat the types of food that contain high amounts of these nutrients. Below are five of the most nutritious foods on the planet.

1. Salmon and other fatty fish

Fatty types of fish, particularly salmon, have high levels of Omega-3 fatty acids which are essential for better body function and to reduce the risk of acquiring serious diseases. In a 100-gram serving of wild salmon, you will be able to obtain 2.8 grams of Omega-3s, together with animal protein, B-vitamins, magnesium, selenium, and potassium.

2. Kale

You probably already know that green leafy vegetables are very healthy. However, among these vegetables, kale is the healthiest. It is jampacked with minerals, fiber, vitamins, and antioxidants. In fact, a 100-gram serving of kale has 200 percent of the RDA for Vitamin C, 1000 percent of the RDA for Vitamin K1, 300 percent of the RDA for Vitamin A, as well as massive amounts of Vitamin B6, Calcium, Manganese, Potassium, Copper, and Magnesium.

Another great thing about this is that the said portion only provides 50 calories and contains 2 grams of healthy fiber and 3 grams of protein—making it suitable for those who are trying to lose weight.

3. Garlic

Not only does garlic add flavor to dishes, but it can also provide nutrients that greatly benefit the body. Garlic is rich in Vitamins B1, B6, and C, as well as Potassium, Manganese, Copper, and Selenium.

In addition to these nutrients, garlic is also rich in a nutrient called Allicin which is beneficial for lowering blood pressure and the levels of LDL cholesterol. At the same time, this active ingredient increases the HDL in your body, reducing your risk of acquiring heart diseases.

Furthermore, garlic can fight off pathogens such as fungi and bacteria, as well as prevent cancer, particularly stomach and colon cancer.

4. Shellfish

Compared to other types of seafood, shellfish is the most nutritious one. Popular types of shellfish are oysters, clams, among others.

A 100-gram serving of clams contains 16 times the RDA for Vitamin B12. Additionally, clams are rich in B-vitamins, Vitamin C, Iron, Selenium, and Potassium. Meanwhile, a 100-gram portion of oysters can provide 6 times the RDA for Zinc, twice the RDA for Copper, and massive amounts of Vitamins B12 and D.

5. Blueberries

Blueberries are among the most nutrient-dense fruits on the planet. They are rich in antioxidants such as anthocyanins and other phytochemicals that have protective properties for the brain.

Final Thoughts

These are just some of the most nutritious foods on the planet, which is why it is important to include these in your diet as much as possible. In addition to eating these foods, it is also important to maintain a healthy lifestyle and do regular exercise.