What are the best foods to eat? We should look for those that have the most nutrients per serving.
The most nutrient-dense foods you can eat
Fortunately, food culture has improved a lot in the last decades, and nowadays everybody knows which are the healthiest foods (another thing is that we consume them).
Vegetables, fruits, fish? These are very generic groups, so let’s look for specific foods that provide the highest number of nutrients per serving.
Fatty acids, proteins, vitamins, minerals, antioxidants? All these nutrients are indispensable for correct nutrition. Which foods condense them best?
According to the BBC, a study that analyzed 1,000 foods concluded that almonds are the most nutritious food in existence.
They are rich in monounsaturated fatty acids and help to take care of the heart and keep diabetes at bay.
But they should be consumed in moderation because they are very high in calories: 579 kilocalories per 100 grams.
This tropical fruit is rich in vitamins A, C, B1, B2, potassium, and natural sugar.
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These fish, including sole, do not absorb as much mercury from sea pollution as others and are a source of vitamin B1 and multiple nutrients.
At the same level is the Atlantic perch.
Chia and pumpkin seeds
Pumpkin seeds stand out for high iron and magnesium content, while chia seeds contain linolenic and phenolic acid and vitamins, fiber, and protein.
Salmon and sardines
The website FayerWaver includes these fish in its list, for their high contribution of omega-3 fatty acids: twice the amount needed per day.
Seafood is a very rich source of selenium, iron, copper, and zinc, and especially vitamin B12, which is essential for life. This vitamin only exists in animal foods, so vegetarians have to take it in the form of vitamin supplements.
Fortunately, this is a food that almost everyone consumes. And it is one of the best things we can do.
In addition to protein (although most of it is in white), egg yolk contains antioxidants such as zeaxanthin and lutein, as well as vitamins, and minerals.
Add all these nutrient-dense foods to your diet, and you’ll get maximum benefit with minimum consumption. It’s worth it!