To increase the amount of nutrients we eat, we need to eat the foods that carry the greatest amount and variety of nutrients.
Here are 4 of the planet's most nutritious dense foods.
Potatoes are affected by nutrients and are indeed one of the finest foods in the world.
A large potato contains plenty of potassium, magnesium, iron, copper and manganese … with lots of vitamin C and most B vitamins.
They contain little of almost every nutrient we need, and there are reports of people who have lived for a long time only with potatoes.
They are also one of the most complete foods that exist. When the researchers compared the "saturation value" of different foods boiled potatoes marked higher than any other measured food.
If you cook the potatoes and then let them cool then they also form large amounts of stable starch, which is a fiber substance with many additional health benefits.
Although not as rich in vitamins and minerals as vegetables (calories calories), the content of antioxidants is where these miniature fruits really shine.
Blueberries are loaded with powerful antioxidants that protect our bodies from damage by unstable molecules called "free radicals".
In fact, they contain the highest antioxidant of all fruits and vegetables consumed.
The fact that they are colorful and delicious and that the frozen are still very healthy is just a bonus.
3. Salmon and tuna
Not all fish are equal. Salmon, tuna and other fatty fish contain the greatest amount of omega-3 fats that are extremely important for optimal body function.
Besides omega-3, fatty fish also packs a huge amount of other nutrients. For example, salmon is rich in high-quality protein and contains many vitamins and minerals … including large amounts of magnesium, potassium, selenium and all vitamins.
It's a good idea to eat oily fish at least once or twice a week to get all the omega-3s that the body (and the brain) desperately need.
In fact, studies show that those who eat fatty fish regularly have a lower risk of heart disease, and perhaps even dementia and depression.
Clams, oysters and various other shellfish species are among the most nutritious foods, but people rarely eat.
Clams are among the best sources of vitamin B12, with 100 grams of clams supplying over 16 times RDA or recommended dietary supplements.
Oysters are also extremely nutritious; 100 grams of oysters deliver 6 times RDA for zinc, 2 times RDA for honey, along with large amounts of B12 and vitamin D.
Shellfish may also be considered a great food for people who want to be as close as possible to vegetarians while at the same time receiving most of the benefits of eating animal food. Because shells are considered unconscious, it means they are not able to sense or perceive any sensations.
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