If you want a lot of nutrients without needing a lot of calories, the most obvious strategy is to take a dietary supplement.
There is a limit to the amount of food you can eat in a day.
To maximize nutrient intake, it makes sense to spend your calorie budget wisely.
The best way to do this is to simply eat foods that contain the most variety of nutrients.
here are the 11 most nutritious foods on the planet.
1. Salmon
Not all fish are born equal.
salmon — and other fatty fish — contain the most omega-3s fatty acids.
Omega-3 is extremely important for the optimal functioning of your body. They have been linked to improved well-being and a reduced risk of many serious illnesses (1).
While salmon is highly regarded for its beneficial fatty acid composition, it also contains several other nutrients.
A 100-gram wild salmon contains 2.8 grams of omega-3, plus plenty of high-quality animal protein and plenty of vitamins and minerals, including plenty of magnesium, potassium, selenium, and B vitamins (2).
it's a good idea to eat high-fat fish at least once or twice a week to get all the omega-3 fatty acids your body needs.
Studies have shown that people who regularly eat fatty fish have a lower risk of heart disease, dementia, depression, and many other common diseases. （3, 4, 5, 6)。
In addition, the salmon tastes good and is easy to prepare. it also tends to make you feel full with relatively few calories.
If possible, choose wild salmon instead of farmed. it is more nutritious, has a better ratio of omega-6 to omega-3, and is less likely to contain contaminants (7, 8).
Summary: Fatty fish like salmon are rich in beneficial fatty acids, proteins, vitamins, and minerals. it's a good idea to eat fatty fish every week.
2. Kale
Of all the healthy leafy greens, kale is king.
It is rich in vitamins, minerals, fiber, antioxidants, and various bioactive compounds.
A serving of 100 g of kale contains (9):
- Vitamin C: 200% of RDI
- Vitamin A: 300% of RDI
- Vitamin K1: 1,000% of RDI
- HIGH IN VITAMIN B6, POTASSIUM, CALCIUM, MAGNESIUM, COPPER, AND MANGANESE
The same amount contains 2 grams of fiber, 3 grams of protein, and only 50 calories.
Kale may be healthier than spinach. both are very nutritious, but kale is lower in oxalate, a substance that binds minerals such as calcium in the gut to prevent them from being absorbed (10).
Kale and other green vegetables are also rich in a variety of bioactive compounds, including isothiocyanate and indole-3-methanol, which have been shown to fight cancer in test tubes and animal studies. （11, 12)。
Summary: Kale is one of the most nutritious vegetables you can eat, containing a lot of vitamins, minerals, and anti-cancer compounds.
3. Seaweed
There are more than just fish in the sea. it also contains a large amount of vegetation.
There are thousands of different plants in the ocean, some of which are very nutritious. in general, they are collectively referred to as seaweeds (13).
Seaweed is popular in dishes such as sushi. many sushi dishes also include a type of seaweed called seaweed, which is used as an edible packaging material.
in many cases, seaweed is even more nutritious than terrestrial vegetables. it is particularly high in minerals such as calcium, iron, magnesium, and manganese (14).
It also contains a variety of bioactive compounds, including phycocyanin and carotenoids. some of these substances are antioxidants with powerful anti-inflammatory abilities (15).
But the high iodine content of seaweed is really eye-catching, and iodine is a mineral that the body uses to make thyroid hormones.
Just eating high-iodized seaweed such as kelp a few times a month can give your body all the iodine it needs.
If you don't like the taste of seaweed, you can also take supplements. dried kelp tablets are very inexpensive and rich in iodine.
Summary: Seafood is rich in nutrients, but is rarely consumed in the west. they are particularly high in iodine, which is essential for optimal thyroid function.
4. Garlic
Garlic is truly a magical ingredient.
Not only does it make a variety of light dishes delicious, but it is also nutritious.
It is rich in vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium (16).
Garlic is also rich in beneficial sulfur compounds such as allicin.
Many studies have shown that allicin and garlic can lower blood pressure as well as total cholesterol and "bad" LDL cholesterol. it can also raise "good" HDL cholesterol, potentially reducing the risk of heart disease (17, 18, 19, 20).
It also has a variety of anti-cancer properties. studies have shown that people who eat more garlic have a much lower risk of several common cancers, especially colon and stomach cancers. （21, 22）
Raw garlic also has significant antibacterial and antifungal properties (23, 24).
Summary: Garlic is both delicious and healthy. it is rich in nutrients, and the bioactive compounds in it have been shown to have disease-resistant properties.
5. Shellfish
many marine animals are nutrient-rich, but shellfish are probably the most nutritious.
common shellfish include clams, oysters, scallops, and mussels.
Clams are one of the best sources of vitamin B12 available, and 100 grams of clams provide more than 16 times more vitamin B12 than RDI. They are also rich in vitamin C, various B vitamins, potassium, selenium, and iron (25).
Oysters are also very nutritious. Just 100 grams provides 600% zinc RDI, 200% copper, and plenty of vitamin B12, vitamin D, and several other nutrients (26).
although shellfish are one of the most nutritious foods in the world, most people rarely consume them.
Summary: Shellfish are among the most nutritious animals in the ocean. They are rich in important nutrients such as vitamin B12 and zinc.
6. Potatoes
A large potato is rich in potassium, magnesium, iron, copper, and manganese. It also contains vitamin C and most B vitamins (27).
They contain almost all the nutrients you need. it is recorded that people lived only on potatoes for a long time.
They are also one of the most satisfying foods. when the researchers compared satiety for different foods, boiled potatoes scored higher than any other measured food (28).
If you let potatoes cool after cooking, they also form resistant starch, a fibrous substance with many powerful health benefits (29).
Summary: Potatoes contain almost all the nutrients you need. their incredible fillers can provide a large amount of resistant starch.
7. Liver
humans and our distant ancestors have been eating animals for millions of years.
however, modern western diets prioritize muscle meat over offal meat. muscle meat is less nutritious compared to organs.
of all the organs, the liver is by far the most nutritious.
the liver is an extraordinary organ with hundreds of functions related to metabolism. one of its functions is to store important nutrients for the rest of the body.
one serving of 3.5 ounces (100 g) of beef liver contains (30):
- Vitamin B12: 1,176% of DV
- Vitamin B5, Vitamin B6, Niacin, and Folic Acid: Over 50% DV
- Vitamin B2: 201% of DV
- Vitamin A: 634% DV
- Copper: 714% of DV
- iron, phosphorus, zinc, and selenium: more than 30% of daily intake
- premium animal protein: 29 g
eating your liver once a week is a great way to make sure you're getting the best amount of these important nutrients.
Summary: The liver is a nutrient-rich organ meat that contains a lot of B vitamins and other healthy substances.
8. Sardines
sardines are small, greasy fish that can be eaten whole.
buy sardines online.
given that organs are often the most nutritious part of an animal, it's no surprise that the whole sardine is very nutritious.
they contain almost every nutrient your body needs and are nutritionally almost perfect (31).
like other fatty fish, they are also high in heart-healthy omega-3 fatty acids.
Summary: Small, oily fish like sardines are usually eaten whole and can provide you with organs, bones, brains, and other nutrients. they contain almost all the nutrients you need.
9. Blueberries
when it comes to the nutritional value of fruit, blueberries are in their own right.
although the content of vitamins and minerals is not as high as vegetables (calories than calories), they are rich in antioxidants.
they are rich in powerful antioxidants, including anthocyanins and a variety of other plant compounds, some of which can cross the blood-brain barrier and act as a protector against the brain. （32）。
several studies have investigated the effects of blueberries on human health.
one study found that blueberries may improve memory in older adults (33).
another study found that obese men and women with metabolic syndrome had lower blood pressure and lower indicators of oxidative LDLLDL cholesterol after adding blueberries to their diets. （34）。
this finding is consistent with studies showing that blueberries can increase blood antioxidant values (35).
multiple test-tube and animal studies have also shown that blueberries contribute to the fight against cancer (36, 37, 38).
Summary: Compared to most fruits, blueberries are nutrient-rich and rich in powerful antioxidants, some of which increase the antioxidant value of the blood and protect the brain.
10. Egg yolks
Egg yolks have been unfairly demonized because of their cholesterol levels.
However, research shows that cholesterol in your diet is not something you usually need to worry about.
Consuming moderate amounts of cholesterol does not raise "bad", cholesterol in the blood (39).
As a result, egg yolks are one of the most nutritious foods on the planet. whole eggs are nutrient-rich and sometimes referred to as "natural multivitamins."
Egg yolks are rich in vitamins, minerals, and a variety of powerful nutrients, including choline (40).
They are rich in lutein and zeaxanthin, antioxidants that protect your eyes and reduce the risk of eye diseases such as cataracts and macular degeneration. （41）
eggs also contain high-quality protein and healthy fats. multiple studies have shown that they can help you lose weight (42, 43).
they are also cheap, delicious and easy to prepare.
if possible, buy pastures and/or eggs rich in omega-3s. they are healthier and more nutritious than most traditional supermarket eggs (44, 45).
Summary: Whole eggs are nutrient-dense and sometimes referred to as "natural multivitamins." egg yolks are a source of almost all nutrients.
11. Dark chocolate (cocoa)
dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.
it contains fiber, iron, magnesium, copper, and manganese (46).
but its biggest benefit is its amazing antioxidant range.
in fact, one study showed that cocoa and dark chocolate scored higher antioxidants than any other food tested, including blueberries and acai. （47）
multiple human studies have shown that dark chocolate has powerful health benefits, including improved blood flow, lowered blood pressure, reduced oxidative LDL, and improved brain function. （48, 49, 50）
one study found that people who consumed chocolate more than 5 times a week had a 57% lower risk of heart disease. （51）
given that heart disease is the most common cause of death worldwide, the discovery could have an impact on millions of people.
make sure to buy dark chocolate with at least 70% cocoa content. the best contains 85% or higher cocoa.
eating a small piece of high-quality dark chocolate a day may be one of the best ways to supplement your diet with extra antioxidants.
Summary: Dark chocolate and cocoa are high in minerals and antioxidants. consuming them regularly can provide a variety of health benefits.
Conclusion:
if you want a lot of nutrients without needing a lot of calories, the most obvious strategy is to take a dietary supplement.
however, supplements can be difficult to replace a healthy diet. a better way to get all the nutrients you need is to add nutritious foods to your meals.
nutrient-rich foods are rich in nutrients relative to their calorie content. these include a variety of healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.
start adding the above foods to your diet today to reap their benefits.