Most Nutrient-Dense Foods (Superfoods) On The Planet |Most Nutritious Foods

some foods are referred to as superfoods  since they are extremely healthy and  nutritious while containing high amounts  of nutrients these Foods offer you many  health benefits too  they help fight inflammation reduce the  risk of heart disease diabetes and  obesity improve gut health vision and  many more so let's see the 13 most  nutrient dense foods on the planet  number one salmon salmon and other fatty  fish contain omega-3 fatty acids which  help prevent heart disease stroke  inflammatory disease and autoimmune  disorders in addition salmon is rich in  high quality protein vitamins B3 B5 B6  B12 vitamin D and E selenium and  potassium  finally regular consumption of fatty  fish is associated with better weight  control reduced risk of diabetes  metabolic syndrome dementia and  depression and an improved sense of  well-being  number two kale most leafy greens are  highly nutritious and kale is one of  them it is rich in vitamins c k a B6 and  minerals like potassium calcium  magnesium copper and manganese  in addition kale is a good source of  fiber it is also high in various  bioactive compounds including  isothiocionates and several other  antioxidants  number three legumes legumes are a group  of foods that includes beans peas  lentils soybeans and peanuts they are  high in dietary fiber which promotes  digestive health and reduces the calorie  intake  legumes are one of the best sources of  plant-based protein which makes them  suitable for a vegan or vegetarian diet  they are also rich in complex  carbohydrates that provide lasting  energy to the body despite being rich in  carbohydrates they have a low glycemic  index which means that they do not  increase blood glucose level to a larger  extent  this characteristic is especially  beneficial for the individuals with  diabetes and metabolic syndrome finally  legumes contain vitamins antioxidants  and several minerals such as iron  calcium and magnesium number four eggs  eggs are one of the cheapest but  extremely nutritious Foods available  they contain small amounts of almost  every nutrient required by the human  body it is called the Nature's  multivitamin since it contains all the  vitamins except vitamin C they are rich  in good animal proteins healthy fats and  low in carbohydrates eggs also provide  good amounts of essential nutrients  including iron selenium phosphorus and  iodine  moreover eggs are rich in Luton and  zeaxanthin two important nutrients that  prevent age-related macular degeneration  in cataracts according to research  regular consumption of eggs is  associated with a reduced risk of  diabetes and better weight control  number five avocado some people call  avocado a super fruit since it is  extremely nutritious and offers many  health benefits they are rich in healthy  fats proteins carbohydrates vitamin c e  kb2 B3 B5 B6 folate and minerals like  magnesium potassium copper and manganese  avocados are also a rich source of fiber  which improves digestive health and  plant-based antioxidants which fight  against many chronic disease conditions  number six berries fruits such as  strawberries blueberries raspberries and  blackberries are extremely nutritious  they are well known for their  antioxidant properties which help fight  inflammation and cancer  in addition berries are a good source of  fiber vitamin C K and folate and  minerals such as copper and manganese  since they have a low glycemic index  they are good for people with diabetes  as well berries also help reduce blood  cholesterol levels and they are good for  your skin Health too  number seven nuts nuts are rich in mono  unsaturated fatty acids which are  essential for a range of bodily  functions  additionally they contain a variety of  other nutrients including vitamins K E  folate and thiamine and minerals such as  magnesium and potassium nuts are also  rich in carotenoids and antioxidants  most healthy types of nuts include  almonds pistachios and walnuts number  eight garlic garlic is well known for  its medicinal properties for centuries  the main active ingredient in garlic is  allicin which helps lower blood pressure  and improves the lipid levels in blood  garlic also has anti-cancer  antibacterial and antifungal properties  it is rich in vitamin C B1 and B6  calcium potassium copper manganese and  selenium Number Nine dark chocolate  dark chocolate is rich in antioxidants  fiber magnesium manganese and copper it  is one of the best snacks to eat in  moderation consumption of dark chocolate  is associated with a reduced risk of  heart disease improved blood pressure  and brain function but it is important  to make sure to get dark chocolate which  has at least 70 percent of cocoa content  number 10 potatoes  potatoes are a popular root vegetable  consumed all around the world they are  rich in potassium magnesium iron copper  and manganese and vitamin C potatoes are  one of the most filling Foods available  and they can be incorporated into the  diet in a variety of ways however it is  important to consume the whole food  rather than snacks made with potatoes to  get the maximum health benefits number  11. animal liver  organ Meats such as liver are one of the  most nutrient dense foods available  liver is rich in high quality animal  protein vitamins a many of the B  vitamins including B12 and minerals such  as iron copper zinc phosphorus and  selenium however it is best to consume  animal liver in moderation due to its  likelihood of adverse outcomes  since it is high in vitamin A pregnant  mothers should completely avoid eating  animal liver due to increased risk of  birth defects in the baby number 12.  shellfish  shellfish such as oysters and clams are  excellent sources of vitamin B12 and  zinc they also provide good amounts of  vitamin D other B vitamins potassium  selenium and iron moreover shellfish are  one of the best sources of high quality  animal protein  number 13 seaweed seaweed are edible  plant species found in the ocean and are  one of the most nutritious Foods on the  planet they are a common ingredient  found in sushi  most often seaweed is more nutritious  than vegetables they provide minerals  such as calcium iron magnesium iodine  and manganese as well as carotenoids and  other antioxidants in addition to these  Foods some other names that are worth  mentioning include the following  broccoli Ginger spinach beef mushrooms  and sweet potatoes hope someone found  this video interesting and helpful  thanks for watching see you soon in the  next video