Here is Top 8 Most Nutrient-Dense Foods on the World
Most Nutrient-Dense Foods
1.Garlic
Garlic is a beautiful ingredient. Not only can it make many kinds of dishes more delicious, but it also provides necessary nutrients to the dish. Garlic is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium, and many beneficial sulphur compounds like allicin. Many studies show that allicin and garlic can lower blood pressure as well as bad cholesterol and LDL cholesterol. It also increases the amount of good cholesterol HDL, potentially reducing the risk of cardiovascular disease. Additionally, garlic has several anti-cancer qualities. Research reveal that those who eat a lot of garlic had a lower risk of various common malignancies, including colon and stomach cancers. Raw garlic also has significant antibacterial and antifungal properties.
2.Gan
Humans and our distant ancestors have been eating animal organs for millions of years. However, the modern Western diet has prioritised muscle meat over organ meat. Compared to organs, muscle meat is nutritionally poor. Of of all the organs, the liver is the most nutritious. The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.
A 3.5-ounce (100-gram) serving of beef liver contains:
Vitamin B12: 1,176% DV More than 50% of the DV for vitamin B5, vitamin B6, niacin, and folate Vitamin B2: 201% DV Vitamin A: 634% DV Copper : 714% DV Iron, phosphorus, zinc and selenium: Over 30% DV High-quality animal protein: 29 grammes A good way to make sure you’re getting the right amounts of nutrients is to eat liver once a week.
3.Blueberries
When it comes to the nutritional value of fruit, blueberries are often mentioned first. While not as many calories from vitamins and minerals as vegetables, they are packed with antioxidants. Blueberries contain powerful levels of antioxidants, including anthocyanins and other plant compounds, some of which can cross the blood-brain barrier and exert a protective effect on the brain. Several studies have demonstrated the effects of blueberries on human health. One study found that blueberries may help improve memory in older adults. Other studies found that obese men and women with metabolic syndrome had lower blood pressure and reduced markers of oxidised LDL cholesterol when they added blueberries to their diets.
This finding is consistent with studies showing that blueberries increase the value of antioxidants in the blood of the body. Many test-tube and animal studies also show that blueberries may help fight cancer.
4.Shellfish
Many sea animals are high in nutrients, but shellfish may be among the most nutritious of all.Clams, oysters, scallops, and mussels are commonly consumed types of shellfish. Clams are among the best sources of vitamin B12 in existence, with 100 grammes of clams supplying more than 16 times the RDI. They are also loaded with vitamin C, various B vitamins, potassium, selenium, and iron. Oysters are also very nutritious. Only 100 grammes supply 600% of the RDI for zinc, 200% of the RDI for copper, and large amounts of vitamin B12, vitamin D, and several other nutrients. Though shellfish are among the world’s most nutritious foods, most people rarely consume them.
5.Potatoes
Potatoes are rich in iron, magnesium, potassium, manganese, and copper. They also have the majority of B vitamins and vitamin C. They have a modest quantity of almost every nutrient you require. There have been reports of humans living solely on potatoes for extended periods. Potatoes are one of the world’s most filling foods. When researchers evaluated the satiety values of several foods, they discovered that cooked potatoes surpassed all others. If you let potatoes cool after cooking, it forms resistant starch, a fiber-like substance with numerous health benefits.
6.Seaweed
There are thousands of different plant species in the ocean, some of which are very nutritious. They are usually referred to as “seaweed” as a whole. Seaweed is used in a variety of foods, including sushi. A seaweed called nori is used as an edible covering in many sushi dishes.
Seaweed is often more nutrient-dense than land veggies. Minerals including iron, calcium, manganese, and magnesium are particularly abundant. It also contains carotenoids and phycocyanins, among other bioactive chemicals. Some of these compounds are potent anti-inflammatory antioxidants.
However, the high iodine content in seaweed makes it so unique. Iodine is a nutrient that your body needs to produce thyroid hormones. Therefore, only eating high-iodine seaweed such as kelp a few times each month can provide your body with all the iodine it needs.
You can take seaweed as a supplement if you don’t like the taste. Dried kelp tablets are inexpensive and high in iodine.
7.Sardines
Sardines are tiny, oily fish that can be consumed whole. It’s hardly surprising that whole sardines are nutrient-dense, given that organs are often the most nutritious parts of an animal. They have a small amount of practically every vitamin your body needs. They are also rich in omega-3 fatty acids, like other fatty fish.
8.Egg whites
Due of their high cholesterol level, egg yolks have been harshly condemned. However, research suggests that, for the most part, dietary cholesterol is not a cause for concern. If you eat modest amounts of cholesterol, your blood level of LDL cholesterol does not rise. Egg yolks are one of the world’s most nutrient-dense foods.
Whole eggs are sometimes referred to as “nature’s multivitamin” because of their high nutritional value. Vitamins, minerals, and other potent nutrients, such as choline, are abundant in egg yolks.
They are abundant in antioxidants like zeaxanthin and lutein, which help protect your eyes and lower your risk of diseases like macular degeneration and cataracts. Additionally a good source of protein and good fats are eggs. Furthermore, numerous studies have demonstrated that they can support weight loss.
They are also cheap, tasty, and easy to prepare. Buy omega-3-enriched eggs or eggs from pasture-raised hens, if possible. These eggs are more nutrient-dense than regular supermarket eggs.