What are the 14 most nutritious foods that exist?
Follow a healthy and balanced diet and have healthy habits It is always a good option, although it is not always easy to meet the requirements of that lifestyle. Today there are many foods that are not at all healthy, for example, processed foods. And although this manufacturing policy is of interest to some economic sectors, there is a voice of alarm about how we feed ourselves today, especially in the West.
To compensate for this setback, it is good know some of the most nutritious foods that are available so that, if we satisfy our hunger, at least it is with food that suits us.
- Related article: "The 16 most satiating and ideal foods to lose weight"
Take nutritious foods to improve our health
It's no use being bombarded constantly in the media about what we should eat so as not to harm our health, if they then try to sell us healthy products that are not really healthy. Unfortunately, legislation allows it, and we are putting our general well-being at risk.
Luckily, many people are aware of this reality and include fresh products, fruits, vegetables, whole grains, etc., in their diet, knowing the benefits that these foods provide.
A healthy and balanced diet should be formed by foods that concentrate most of the nutrients our body requires , both macronutrients and micronutrients. That's why experts recommend eating everything (healthy foods) to maximize the supply of vitamins, minerals, fiber, carbohydrates, proteins and healthy fats. If you continue reading the following lines, you will discover the 14 most nutritious foods that exist . Without a doubt, an authentic life insurance.
First of all, if you want to know more about the different healthy foods, you can read some articles that I leave below:
- 20 foods very rich in protein
- 10 foods with a high zinc content
- 10 healthy foods rich in magnesium
- 18 iron-rich foods that can not be missed in your diet
The most nutritious foods that exist
Not all the foods that we consume are equally beneficial. But, which ones have the most nutrients? In this article you can find a list of 14 superfoods that will do you a great favor to your health.
1. Watercress
Watercress, like most vegetables, It is one of the most nutritious foods there . It is a low calorie food, but it contains many nutrients: vegetable protein, fiber, vitamins A, B, C, D, E and minerals such as potassium, iodine, calcium, zinc, iron, magnesium. The watercress belongs to the same family as the Cruciferae, as do broccoli and arugula.
The watercress are native to Asia and Europe and grow spontaneously or wildly near water. Among its health benefits are known to be hepatoprotective, anti-inflammatory, expectorant, depurative, antiviral, antidiabetic, diuretic, antianemic and help control uric acid.
2. Liver
The liver is one of the most nutritious meats , because in addition to providing a large amount of protein, it is a great source of vitamins and minerals. For example, cow's liver contains: vitamin B12, copper, vitamin A, vitamin B2, vitamin B6, folate, selenium, phosphorus and niacin, iron and zinc.
In addition, it is excellent for preventing anemia, protecting eyesight, maintaining and developing muscle tissues and is full of properties. However, it is a product with a high cholesterol content, so its consumption should be moderated.
3. Chinese cabbage
Chinese cabbage (also Chinese cabbage or bok choy) is a type of cabbage very widespread by Asian countries . It belongs to this list because of its large amount of nutrients. It is a food rich in polyunsaturated fat Omega 3, beta carotene, vitamin C, and sulfur compounds with antioxidant properties.
Among its benefits for health we find: anticancer properties (especially breast cancer), protects from heart problems, reduces cholesterol, improves circulation and reduces high levels of homocysteine in the blood (associated with thrombosis and cardiovascular accidents) ).
4. Garlic
Garlic is an amazing food. Not only can it be used to flavor thousands of delicious recipes and dishes, It is also incredibly nutritious . It is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium, but also contains allicin, a natural antibiotic.
There are many studies that discuss the benefits of garlic for our health, as the data shows that it reduces blood pressure and total cholesterol and LDL levels.It also increases the levels of HDL cholesterol (good cholesterol), which should lead to a lower risk of heart disease. It also has an anticancer effect (colon and stomach) and protects against bacteria and fungi.
5. Seaweed
The sea not only contains fish and shellfish, but also massive amounts of vegetation. They are generally known as "algae" . There are thousands of different plant species in the ocean, some of which are incredibly nutritious.
In fact, in many cases, they are even more nutritious than their terrestrial counterparts. The algae are rich in minerals such as calcium, iron, magnesium and manganese; and they also contain bioactives, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity. Likewise, this food contains iodine , a mineral that is used to produce thyroid hormones.
6. Oysters
Oysters are also incredibly nutritious. For every 100 grams They contain 6 times the recommended daily amount of zinc , and 2 times that of copper. They also provide large amounts of B12 and vitamin D, in addition to other nutrients.
7. Potatoes
Potatoes are a great source of carbohydrates, but they are also rich in nutrients. A single potato contains large amounts of potassium, magnesium, iron, copper and magnesium, as well as vitamin C and most of the B vitamins. Potatoes are also a very savory food.
8. Dark chocolate
Chocolate lovers are in luck, because chocolate is also on this list. However, not any chocolate is healthy. Black chocolate consumed in moderation is a very healthy food , because it contains, for example, manganese, copper, iron, magnesium and a large amount of antioxidants. This product increases HDL cholesterol, improves brain function, improves blood flow and lowers blood pressure.
9. Blueberries
Blueberries are not only sweet and delicious, they are very nutritious. They have a large amount of vitamins, minerals and potent antioxidants: vitamin K, manganese, vitamin C. In addition, they are a powerful antioxidant , reduce blood pressure, have an antidiabetic effect, prevent aging and improve brain function and memory.
10. Swiss chard
Chard is one of the most nutritious leafy green vegetables and is very popular in the Mediterranean area. It contains folates, beta-carotene (provitamin A) and vitamin C, vitamin E, zinc, lutein, zeaxanthin, quercetin, kaempferol, and many other antioxidants that fight disease. Most vitamins are found in the outermost leaves. It is good for blood circulation and for the brain.
11. Eggs
Although eggs have a bad reputation for cholesterol, they are one of the most nutritious foods that exist. They contain selenium, vitamin B2, vitamin B12 and is the best source of proteins with high biological value . In fact, eggs help raise good cholesterol, is important for the brain because of its high choline content and protects the eyes from macular degeneration and cataracts thanks to lutein and zeaxanthin, powerful antioxidants.
12. Spinach
Spinach is well known for its high iron content, but also contains other minerals: calcium, potassium, magnesium, manganese and phosphorus . Also, its vitamin intake is high, it is a food rich in vitamin A, vitamin C, vitamin E, vitamin K and different vitamins of group B (B6, B2, B1 and B9).
13. Salmon
Salmon is a very nutritious fish, provided it is not farmed. He is well known for his contributions of protein and Omega-3 fatty acids , which are related to a greater general welfare and a lower risk of suffering from many serious diseases. It also contains many vitamins and minerals, including magnesium, potassium, selenium and all B vitamins.
14. Chicory
Although this food is unknown by many, it is used in broths and salads. Its properties are numerous. Contains different vitamins, mainly C and B , tannins and is essential for the absorption of calcium or iron. Chicory acts against sleepiness, has a laxative effect, contributes to the maintenance of healthy levels of cholesterol and blood glucose and is used as a remedy for acne.
