A selection of foods with a good part of the vitamins and minerals that our body requires.
Following a healthy and balanced diet and having healthy habits is always a good option, although it is not always easy to meet the requirements of that lifestyle. Today there are many foods that are not healthy at all, for example, processed foods. And although this manufacturing policy is of interest to some economic sectors, there is a voice of alarm about how we humans feed ourselves today, especially in the West.
To compensate for this setback, it is good to know some of the most nutritious foods that are available so that, if we satisfy our hunger, at least it is with food that suits us.
Take nutritious food to improve our health
It is no use that they are constantly bombarding us in the media about what we should eat so as not to harm our health, if then they try 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 products, fruits, vegetables, whole grains, etc., in their diet, knowing the benefits that these foods provide.
A healthy and balanced diet must be made up of foods that concentrate most of the nutrients that our body requires, both macronutrients and micronutrients. That’s why experts recommend eating everything (healthy foods) to maximize your intake of vitamins, minerals, fiber, carbohydrates, proteins, and healthy fats. If you continue reading the following lines, you will discover the 14 most nutritious foods that exist. Without a doubt, a true life insurance.
First of all, if you are interested in knowing more about the different healthy foods, you can read some articles that I leave you below:
The most nutritious foods that exist
Not all the foods we eat are equally beneficial. But which ones have the most nutrients? In this article you can find a list of 14 superfoods that will do your health a big favor.
Watercress, like most vegetables, is one of the most nutritious foods out there. It is a low calorie food, but it contains many nutrients: vegetable protein, fiber, vitamins A, B, C, D, E and minerals such as potassium, iodine, calcium, zinc, iron, magnesium. Watercress belongs to the same family as Crucifers, just like broccoli and arugula.
Watercress is native to Asia and Europe and grows spontaneously or wild near water. Among its health benefits, it is known that they are hepatoprotective, anti-inflammatory, expectorant, depurative, antiviral, antidiabetic, diuretic, antianemic, and help control uric acid.
Liver is one of the most nutritious meats, because in addition to providing a large amount of protein, it is a great 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.
In addition, it is excellent for preventing anemia, protecting eyesight, maintaining and developing muscle tissues, and it is full of properties. However, it is a product with a high cholesterol content, so its consumption should be moderated.
3. Chinese cabbage
Chinese cabbage (also Chinese cabbage or bok choy) is a type of cabbage very widespread in Asian countries. It belongs to this list because of its large amount of nutrients. It is a food rich in Omega 3 polyunsaturated fat, beta carotene, vitamin C, and sulfur compounds with antioxidant properties.
Among its health benefits we find: anti-cancer properties (especially breast cancer), protects against heart problems, reduces cholesterol, improves circulation and reduces high levels of homocysteine in the blood (associated with thrombosis and cardiovascular accidents ).
Garlic is an amazing food. Not only can it be used to flavor thousands of delicious dishes and recipes, it is also incredibly nutritious. It is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium, but it also contains allicin, a natural antibiotic.
There are many studies that discuss the benefits of garlic for our health, as data shows that it reduces blood pressure and levels of total and LDL cholesterol. It also increases HDL (good cholesterol) levels, which should lead to a lower risk of heart disease. It also has an anticancer effect (colon and stomach) and protects against bacteria and fungi.
The sea contains not only fish and shellfish, but also massive amounts of vegetation. They are generally known as “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 they also contain bioactives, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity. Also, this food contains iodine, a mineral that is used to produce thyroid hormones.
Oysters are also incredibly nutritious. For every 100 grams they contain 6 times the recommended daily amount of zinc, and 2 times that of copper. They also provide large amounts of B12 and vitamin D, in addition to other nutrients.
Potatoes are a great source of carbohydrates, but they are also rich in nutrients. A single potato contains lots of potassium, magnesium, iron, copper and magnesium, as well as vitamin C and most of the B vitamins. Potatoes are also a very filling food.
8. Dark chocolate
Chocolate lovers are in luck, because chocolate is on this list too. However, not just any chocolate is healthy. Dark chocolate consumed in moderation is a very healthy food, as it contains, for example, manganese, copper, iron, magnesium and a large amount of antioxidants. This product increases HDL cholesterol, improves brain function, improves blood flow, and lowers blood pressure.
Blueberries are not only sweet and delicious, but they are very nutritious. They have a large amount of vitamins, minerals and powerful antioxidants: vitamin K, manganese, vitamin C. In addition, they are a powerful antioxidant, reduce blood pressure, have an antidiabetic effect, prevent aging and improve brain function and memory.
10. Swiss chard
Chard is one of the most nutritious green leafy vegetables and is very popular in the Mediterranean area. Contains folates, 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 blood circulation and for the brain.
While eggs get a bad rap for cholesterol, they are one of the most nutritious foods around. They contain selenium, vitamin B2, vitamin B12 and is the best source of proteins with high biological value. In fact, eggs help raise good cholesterol, it is important for the brain because of its high choline content and it protects the eyes from macular degeneration and cataracts thanks to lutein and zeaxanthin, powerful antioxidants.
Spinach is well known for its high iron content, but it also contains other minerals: calcium, potassium, magnesium, manganese and phosphorus. Likewise, its vitamin contribution is high, as it is a food rich in vitamin A, vitamin C, vitamin E, vitamin K and different vitamins of group B (B6, B2, B1 and B9).
Salmon is a very nutritious fish, as long as it is not farmed. It is well known for its protein and Omega-3 fatty acids, which are associated with greater general well-being and a lower risk of many serious diseases. It also contains many vitamins and minerals, including magnesium, potassium, selenium, and all B vitamins.
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 acts against drowsiness, has a laxative effect, contributes to maintaining healthy levels of cholesterol and glucose in the blood, and is used as a remedy for acne.