Top 10 Most Nutrient-rich Foods in the World 1. Vegetables vegetables You can’t argue about the health benefits of a diet rich in vegetables. Vegetables keep your appetite in check so you don’t consume too much or too little food. They lower blood pressure and risk of digestive and eye problems. Vegetables also reduce your risk of stroke, heart disease, and some cancers. Among the most nutritious vegetables you can eat are: Asparagus Avocados Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Garlic Onions Potatoes Romaine lettuce Sea vegetables Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens Yams More to read: How to Cook Brown Rice Like a Chef 2. Fruits Fruits are nature’s best gift of medicine complete with minerals, vitamins, anti-oxidants, and a host of other beneficial, plant-derived micronutrients (phyto-nutrients). These foods are naturally low in fat and calories, and none have cholesterol. Their high disease-prevention value includes protection from chronic diseases like cancer, diabetes, and obesity. Some of the most nutritious fruits you can add to your diet are: Apples Apricots Bananas Blueberries Cantaloupe Cranberries Figs Grapefruit Grapes Kiwifruit Lemon/Limes Oranges Papaya Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon 3. Whole grains whole grain Whole grains are low in fat and high in fiber. They help keep the colon and heart healthy and also calm inflamed tissues that can cause health problems like swollen feet. Some of the world’s most nutritious whole grains include: Barley Brown rice Buckwheat Corn Millet Oats Quinoa Rye Spelt Whole wheat 4. Legumes (dried beans and peas) legumes Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. Iron from legumes is especially helpful for people who don’t eat meat. Moreover, dried beans and peas are low in fat and high in quality protein, which is a powerful, health-boosting combination. Some of the world’s most nutrient-dense legumes are: Black beans Dried peas Garbanzo beans (chickpeas) Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Tofu and Tempeh 5. Seafood Seafood provide vital nutrients (most notably the omega-3 fatty acids, EPA and DHA} that help prevent and mitigate common chronic diseases, such as diabetes, arthritis and heart disease. The UN Food and Agriculture Organization (FAO) says, “Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine in marine fish.” Because of the high nutritional value of seafood, experts recommend you eat two seafood meals each week. Some of the most nutritious and tasty seafood you can eat are: Cod Halibut Salmon Sardines Scallops Shrimp Tuna 6. Low-fat dairy products Dairy products and milk constitute 10 to 12 percent of our total dietary fat. While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause problems with high calories and weight gain. Low-fat milk (1% milk) and eggs have very little fat. The low-fat products help build muscles, prevent obesity, and lower risks of diseases like type 2 diabetes and hypertension. Among the world’s best low-fat dairy products and eggs are: Cheese, grass-fed Cow’s milk, grass-fed Eggs, pasture-raised Milk, goat Yogurt, grass-fed 7. Nuts and seeds Nuts and seeds are a delicious and reliable source of enriching proteins, vitamins, fiber and complex carbohydrates. These foods also provide generous amounts of ‘trace’ or ‘minor’ minerals like selenium, magnesium, copper, and zinc, which are under-consumed in today’s over-processed diets. Some of the most nutritious nuts and seeds in the world are: Almonds Cashews Flax seeds Peanuts Pumpkin seeds Sesame seeds Sunflower seeds Walnuts 8. Natural sweeteners honey Whether made from sugar cane or plants like maple, incorporating natural sweeteners in your diet is one of the healthiest ways to lose weight. Generally, the less you process the sugar source the more nutrients you get in your sweetener. The world’s best sources of natural sweeteners are: Blackstrap molasses Honey Maple syrup 9. Lean meats and poultry Lean meat provides essential proteins that have a lower fat and calorie content compared to non-lean meats. Poultry provide important vitamins like vitamins B3 and vitamins B6, as well as trace minerals like selenium and choline. Choline helps with proper nerve function. If you are following a low fat and low calorie diet, lean meats and poultry are a good option for you. Among the most nutrient-dense lean meats and poultry are: Beef, grass-fed Chicken, pasture-raised Lamb Turkey, pasture-raised Venison 10. Healthy drinks healthy drink Besides quenching thirst, drinks can also make part of a healthy diet. Incorporate drinks that offer the most nutritional and health benefits in your diet. Three of the most nutritious drinks you can use are: Green tea – rich in polyphenols and catechins that fight various cancers and help your heart function properly. Soy sauce – a great antioxidant that is rich in many essential minerals and vitamins. Water – keeps you hydrated and brings a host of health benefits, including preventing kidney damage. Of course, there are many other health-promoting foods like olive oil (extra virgin) that did not make it on this list. If you know other nutrient-dense foods that make a wonderful, healthy diet, don’t hesitate to mention them in the comments. 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Posted on: Thu, 17 Jul 2014 07:18:08 +0000
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