By chance, both food and fuel start with the letter “F” and there is also a correlation. Various food nutrients provide you with the strength to accomplish your daily activities, like fuel in the car.
You need to keep refueling the gas tank to keep the car moving. Similarly, you have to take care of the body with a healthy and balanced diet so that it can remain nourished with vital nutrients.
While many people concern about the healthy eating there are also various opinions about what creates a perfect diet. Nevertheless, most nutrition experts agree that there are at least a few healthy foods that are especially good for you.
Some foods are well-known for the stellar nutrient contents in them, or some foods can help your body to function better, whereas others will protect you from some chronic diseases.
You should plan a daily diet that has foods having excellent or good sources of fiber, minerals, vitamins, and other nutrients.
Moreover, foods should be rich in antioxidants and phytonutrients, such as beta-carotene and vitamins E, C, and A. Most importantly, these healthy foods should be available and simple to prepare. In this article, VKool will show you list of 10 most nutrient-dense foods on the planet and hope that you will get the comprehensive information and obtain these healthy foods to balance your diet.
List Of 10 Most Nutrient Dense Foods On The Planet
1. Greek Yogurt
Packed with a lot of important nutrients, Greek yogurt is really a perfect food that you should consume on the daily basis. It has “good” bacteria that offer various health benefits as well as keep your gut healthy.
Moreover, it also contains a great amount of protein, which is very easy to digest. Some other nutrients in this yogurt include calcium, folic acid, lactic acid, B vitamins, potassium, magnesium, phosphorous, zinc, and iodine.
In addition to maintaining your digestive system healthy, the daily consumption of Greek yogurt can also boost up your immune system, cure vaginal yeast infections, aid weight loss, prevent high blood pressure, support oral health, and lower cholesterol.
You should eat Greek yogurt that contains live cultures for about one cup per day on the daily basis. You can also top your yogurt with pumpkin seeds, nuts, or pieces of fruit, like bananas, berries, and pomegranate. You may even use yogurt to prepare your favorite smoothies.
One of the most nutrient dense foods on the planet is spinach. Spinach is a common leafy green vegetable, which you may find throughout the year and the world. It is a great source of vitamins K, C, and A.
It is also a good amount of iron, calcium, potassium, copper, dietary fiber, zinc, selenium, vitamin E, and magnesium. Furthermore, it contains two antioxidants including zeaxanthin and lutein that can also boost up your immune system.
This nutritious leafy green can help to prevent and control many serious health conditions, such as diabetes, bone loss, heart disease, strokes, and certain cancers. It even aids detoxification, reduces inflammation, improves eye health, and prevents anemia.
You should enjoy raw spinach (1 cup) daily in the salad form, a green smoothie, or vegetable juice. If you like cooked spinach, you should aim for half a cup a day. For variety, you may replace spinach with some other leafy green vegetables such as kale.
Precaution: If you are taking anticoagulant medication, you should keep your consumption of foods rich in vitamin K, such as spinach, to a minimum. Moreover, you have to avoid having spinach if you have gallbladder or kidney problems because it contains oxalates.
See more: Easy and healthy cooked spinach ideas
Although all kinds of berries are really good for your health, blueberries are regarded the best. They have a good amount of vitamins C and K, manganese, and fiber.
Other nutrients in blueberries consist of vitamin A, riboflavin, niacin, magnesium, potassium, copper, folate, zinc, and iron. They are about 85% water and low in calories.
Blueberries are also rich in antioxidants, which can protect your body from unstable molecules along with free-radical damage that will contribute to aging and some diseases such as cancer.
Blueberries also boost up your immune system, aid weight loss, promote heart health, improve brainpower, support vision health, control blood sugar levels, and aid digestion.
You should eat one cup of blueberries daily. You may add them into your breakfast shakes, cereals, and smoothies. You may also add them into your Greek yogurt.
Read more: The book of 3 week diet
Another food in the list of most nutrient dense foods on the planet is lemons. Just one lemon contains more than the daily needs of vitamin C, a strong antioxidant. They also have a great source of calcium, magnesium, iron, potassium, B-complex vitamins, and vitamin A. moreover, they also contain strong antibacterial, immune-boosting, and antiviral powers.
Lemons give you a boost to your immune system and protect your body from viral and bacterial infections. They can also aid in losing weight, supporting colon health, reducing stroke risk, improving skin health, combating cancer, preventing asthma, purifying your blood, and lowering high blood pressure.
To enjoy the health advantages of lemons, you should add the juice from half a lemon into one glass of warm water along with raw honey and consume it daily as the first thing in the morning when your stomach is still empty. You may also add lemon juice into your savory and sweet dishes.
An apple per day keeps the doctor away! This is an old proverb of Welsh people and it really deserves to be called one of the most nutrient dense foods on the planet.
Apples are very rich in vitamin C (a strong natural antioxidant), dietary fiber, and B-complex vitamins (thiamin, vitamin B6, and riboflavin).
They also have phytonutrients that can help to protect your body from the harmful effects of free radicals. Some other minerals in apples consist of calcium, phosphorus, and potassium. They have no cholesterol or fat and are very low in calories.
By consuming an apple daily, you may reduce the risk of developing cancer, diabetes, heart disease, and hypertension. Moreover, they can also improve neurological health, lower bad cholesterol, prevent dementia, support your oral health, and strengthen your bones.
You should enjoy this popular fruit as a healthy and nutritious snack. You may even enjoy it in the applesauce or a juice form, which is included in baked desserts.
Considered as one of the oldest and most nutrient dense foods consumed by human beings, flaxseed has to be included in any daily diet plan. Flaxseed is very rich in lignans that can block estrogen receptors on your cells, dietary fiber, and omega-3 fatty acids.
Other nutrients in it consist of vitamin B1, manganese, copper, magnesium, phosphorus, zinc selenium, and protein. It is also free from gluten.
Regular intake of flaxseed can help you to prevent cancers related to certain hormone re, such as breast cancer. Moreover, it is also very effective in reducing cholesterol, alleviating hot flashes, improving blood sugar, promoting digestion, and protecting against heart disease.
Simply, you just add ground flaxseed (1 to 2 tablespoons) in your daily diet in order to get its health benefits. You may also sprinkle ground flaxseed into your smoothies, juice, yogurt, soups, cereals, or salads. You may even use this seed in baking.
Precaution: When adding flaxseed into your diet and increasing your fiber intake, make sure that you have to drink plenty of clean water throughout the day.
Learn more: Health and beauty advantages of flaxseeds
Coming from the almond fruits, these tear-shaped seeds are loaded with various nutrients. Almonds are very rich in vitamin E, copper, high-quality protein, and magnesium.
Moreover, they also contain fiber, iron, calcium, many essential amino acids, and riboflavin. They also have a decent amount of phosphorus and copper.
Almonds are high in antioxidants that can protect your cells from oxidative damage, which will accelerate the aging process and increase the risk of various diseases including cancer.
Also, they promote heart health, lower bad cholesterol, prevent weight gain, control diabetes, prevent constipation, strengthen bones, and improve brainpower. They may even keep your skin healthier and solve common hair problems, such as dryness, hair loss, and others.
Because almonds are high in calories and monounsaturated fats, you must not consume them in excess. Just one handful of almonds per day may help you to improve your health.
You should eat soaked or unsalted almonds as one of the healthy snacks. Furthermore, you may also include almond milk, almond butter, and almond flour in your diet.
Precautions: If you have gallbladder or kidney problems, you do not consume almonds because they contain oxalates.
8. Extra-Virgin Coconut Oil
Extracted from mature coconuts, coconut oil has been described as “one of the healthiest oils on earth” for many good reasons. It has healthy fats, particularly medium-chain triglycerides that are easy to digest and beneficial for your health.
Moreover, it has lauric acid, caprylic acid, and capric acid, which contain antimicrobial, antioxidant, antiviral, antibacterial, soothing, and antifungal properties. It can also help in the absorption of many other minerals.
Coconut oil aids weight loss, promotes heart health, improves thyroid functioning, helps digestion, regulates metabolism, and boosts up your immune system. Also, it can promote hair and skin health. You may even use coconut oil for oil pulling in order to support your oral health.
You should have coconut oil (1 to 3 tablespoons) per day. You may use this extra-virgin oil for your regular baking and cooking.
You may even use it to prepare dips and salad dressings. Along with this oil, you may include coconut water, coconut meat, and coconut milk in your daily diet.
Being a popular cruciferous vegetable, broccoli has a great nutritional profile and offers an extensive range of health benefits.
Moreover, it is an excellent source of vitamins C and K. It also has folate (folic acid), fiber, calcium, magnesium, potassium, phosphorus, iron, and a little zinc. It is also very low in cholesterol and saturated fat.
This verdant vegetable can aid detoxification, support cardiovascular health, prevent cancer, regulate blood pressure, boost up your immune system, improve brainpower, stop premature aging, strengthen your bones, and support your eye health.
You should consume about two cups of broccoli for about 2 or 3 times per week. You may enjoy baked or steamed broccoli. You may even add this versatile vegetable into salads, stir-fries, soups, and curries.
Learn more: Health and nutritional advantages of broccoli
When it comes to the most nutrient dense foods on the planet, you do not forget oats. Oats can make a great addition to whole grain into your diet. They also contain a source of soluble fiber called beta-glucan that is especially concentrated in the outer layers of this grain.
In fact, this soluble fiber is good for your health because it can help to lower cholesterol, control blood sugar, aid weight loss, reduce high blood pressure, boost immunity, reduce stress, and protect against certain cancers.
Other nutrients in oats consist of protein, iron, magnesium, potassium, folate, omega-3 fatty acids, and selenium. Moreover, oats also have powerful antioxidants and phytonutrients.
You should eat one serving of oatmeal (about half a cup of cooked oats) per day on the daily basis. For additional nutrition and variety, you may top your oatmeal with fruits, spices, or nuts.
Related article: Health advantages of raw food diet
To get more useful tips and secrets for taking care of your health, you can go to our main page about Health Care. After reading the article about the most nutrient dense foods on the planet, I hope that you are clarified with the information shown and know how to improve your daily diet as well as get these healthy foods safely at home. If you have any question, please leave the comments below, I will respond you as soon as possible. Also, you can share your experiences with us if you know other most nutrient dense foods on the planet.