What are the 14 most nutritious foods?

Eat a healthy, balanced diet and practice healthy habits it is always a good choice, although it is not always easy to meet the demands of this lifestyle. Today there are many foods that are not at all healthy, for example processed foods. And while this manufacturing policy is of interest to certain economic sectors, there is a voice of alarm over the way we humans feed ourselves today, especially in the West.

To compensate for this setback, it’s good learn about some of the most nutritious foods available because, if we satisfy our hunger, at least with food that is suitable for us.

    Eat nutritious foods to improve our health

    It is useless for us to be constantly bombarded in the media with what we should be eating in order not to harm our health, if then they are trying to sell us healthy products that are not really healthy. Unfortunately, the law allows it and we are putting our general well-being at risk.

    Fortunately, many people are aware of this reality and include fresh produce, fruits, vegetables, whole grains, etc. in their diet, knowing the benefits these foods provide.

    A healthy and balanced diet should consist of foods that concentrate most of the nutrients our body needs, Both macronutrients and micronutrients. That’s why experts recommend eating everything (healthy foods) to maximize your intake of vitamins, minerals, fiber, carbohydrates, protein, and healthy fats. If you continue to read the following lines, you will discover the 14 most nutritious foods out there. Definitely real life insurance.

    First of all, if you want to learn more about the different healthy foods, you can read a few articles that I leave below:

    • 20 foods that are very high in protein

    • 10 foods rich in zinc

    • 10 healthy foods rich in magnesium

    • 18 iron-rich foods you shouldn’t miss in your diet

    The most nutritious foods around

    Not all of the foods we eat are equally beneficial. But which ones contain the most nutrients? In this article, you can find a list of 14 superfoods that will do your health a big favor.

    1. Scream

    Watercress, like most vegetables, it is one of the most nutritious foods on the market. It is a low-calorie food, but it contains many nutrients: vegetable proteins, fibers, vitamins A, B, C, D, E and minerals such as potassium, iodine, calcium, zinc, iron, magnesium. Watercress belongs to the same cruciferous family, as do broccoli and arugula.

    Watercress is native to Asia and Europe and grows spontaneously or wildly near water. Among its health benefits, it is known to be hepatoprotective, anti-inflammatory, expectorant, depurative, antiviral, antidiabetic, diuretic, antianemic and helps control uric acid.

    2. Liver

    The liver is one of the most nutritious meatsBecause in addition to providing a lot of protein, it is an excellent source of vitamins and minerals. For example, cow liver contains: vitamin B12, copper, vitamin A, vitamin B2, vitamin B6, folate, selenium, phosphorus and niacin, iron and zinc .

    Plus, it’s great for preventing anemia, protecting eyesight, maintaining and building muscle tissue, and is packed with properties. However, it is a product with a high cholesterol content, so you should moderate its consumption.

    3. With China

    Chinese cabbage (also Chinese cabbage or bok choy) is a type of cabbage very common in Asian countries. It belongs to this list for its large amount of nutrients. It is a food rich in omega 3 polyunsaturated fatty acids, beta-carotene, vitamin C and sulfur compounds with antioxidant properties.

    Its health benefits include: anti-cancer properties (especially breast cancer), protects against heart problems, lowers cholesterol, improves circulation, and reduces high levels of homocysteine ​​in the blood (associated with thrombosis and cardiovascular accidents).

    4. Garlic

    Garlic is an amazing food. Not only can it be used to flavor thousands of delicious recipes and dishes, it’s also incredibly nutritious. It is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium, but also contains allicin, a natural antibiotic.

    There are many studies that discuss the benefits of garlic for our health, as the data shows that it lowers blood pressure and levels of total and LDL cholesterol. It also increases HDL (good cholesterol) levels, which should reduce the risk of heart disease. It also has an anticancer effect (colon and stomach) and protects against bacteria and fungi.

    5. Algae

    The sea contains not only fish and seafood, but also massive amounts of vegetation. Usually called “algae”. There are thousands of different plant species in the ocean, some of which are incredibly nutritious.

    In fact, in many cases, they are even more nutritious than their terrestrial counterparts. Algae are rich in minerals such as calcium, iron, magnesium and manganese; and also contain bioactives, including phycocyanins and carotenoids. Some of these substances are antioxidants with potent anti-inflammatory activity. Likewise, this food contains iodine, A mineral used to produce thyroid hormones.

    6. Oysters

    Oysters are also incredibly nutritious. Per 100 grams they contain 6 times the recommended daily amount of zinc, And 2 times that of copper. They also provide high amounts of vitamin B12 and D, in addition to other nutrients.

    7. Potatoes

    Potatoes are a great source of carbohydrates, but they are also rich in nutrients. A single potato contains a lot of potassium, magnesium, iron, copper and magnesium, in addition to vitamin C and most B vitamins. Potatoes are also a very filling food.

    8. Dark chocolate

    Chocolate lovers are in luck, because chocolate is also on this list. However, not all chocolates are healthy. Dark chocolate eaten in moderation is a very healthy food, Since it contains, for example, manganese, copper, iron, magnesium and a large amount of antioxidants. This product increases HDL cholesterol, improves brain function, improves blood circulation and lowers blood pressure.

    9. Nabius

    Blueberries are not only sweet and delicious, they are very nutritious. They contain a lot of vitamins, minerals and powerful antioxidants: vitamin K, manganese, vitamin C. they are a powerful antioxidant, Reduces blood pressure, has an anti-diabetic effect, prevents aging and improves brain function and memory.

    10. Bledes

    Swiss chard is one of the most nutritious green leafy vegetables and is very popular in the Mediterranean region. It contains folate, beta-carotene (provitamin A) and vitamin C, vitamin E, zinc, lutein, zeaxanthin, quercetin, kaempferol and many other disease fighting antioxidants . Most vitamins are found in the outermost leaves. It is good for the blood circulation and for the brain.

    11. Eggs

    Although eggs have a bad reputation for cholesterol, they are one of the most nutritious foods around. They contain selenium, vitamin B2, vitamin B12 and it is the best source of protein with high biological value. Indeed, eggs help to increase good cholesterol, are important for the brain for their high in hills content and protect eyes from macular degeneration and cataracts with powerful antioxidants lutein and zeaxanthin.

    12. Spinach

    Spinach is well known for its high iron content, but also contains other minerals: calcium, potassium, magnesium, manganese and phosphorus. In addition, its vitamin intake is high, as it is a food rich in vitamin A, vitamin C, vitamin E, vitamin K and various B vitamins (B6, B2, B1 and B9).

    13. Salmon

    Salmon is a very nutritious fish, as long as it does not come from a fish farm. It is well known for its protein and omega-3 fatty acid intake, Which are linked to greater general well-being and a lower risk of suffering from many serious illnesses. It also contains many vitamins and minerals, including magnesium, potassium, selenium, and all of the B vitamins.

    14. Chicory

    Although this food is unknown to many, it is used in broths and salads. Its properties are numerous. It contains different vitamins, mainly C and B., Tannins and is essential for the absorption of calcium or iron. Chicory works against drowsiness, has a laxative effect, helps maintain healthy blood cholesterol and glucose levels, and is used as an acne remedy.

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