July 12, 2019

The 11 foods with the highest nutrient density

Die 11 Nahrungsmittel mit der höchsten Nährstoffdichte

You can only eat a limited amount of food each day. To maximize the amount of nutrients you consume, it makes sense to spend your calorie budget wisely. The best way to do this is to eat the foods that contain the greatest amount and variety of nutrients.

Here are the 11 foods with the highest nutrient density you'll find on the planet.

1. salmon

Not all fish is created equal. Salmon - and other oily fish species - contain the highest amount of omega-3 fatty acids. Omega-3 fatty acids are extremely important for your body to function optimally. They are associated with increased well-being and a lower risk of many serious diseases (1).

Although salmon is primarily known for its beneficial composition of fatty acids, it also contains massive amounts of other nutrients. 100 grams of wild salmon provides 2.8 grams of omega-3 fatty acids in combination with plenty of high quality animal protein and numerous vitamins and minerals including large amounts of magnesium, potassium, selenium and B vitamins (2).

It's a good idea to eat oily fish at least once or twice a week to get all the omega-3 fatty acids your body needs. Studies show that people who regularly eat oily fish have a lower risk of heart disease, dementia, depression and many other common diseases (3, 4, 5, 6).

Salmon also tastes good and is easy to prepare. It also tends to fill you up well with relatively few calories. If you can, choose wild salmon over farmed salmon as it contains more nutrients, tastes better, has a better omega-6 to omega-3 fatty acid ratio and is less likely to be contaminated (7, 8).

Summary: Fatty fish like salmon is packed with healthy fatty acids, protein, vitamins and minerals. It's a good idea to eat oily fish every week.

2. cabbage

Of all the healthy green leafy vegetables, cabbage tops the list. It is packed with vitamins, minerals, fiber, antioxidants and numerous bioactive compounds.

100 grams of cabbage contain (9):

Vitamin C: 200% of the daily requirement
Vitamin A: 300% of the daily requirement
Vitamin K1: 1,000% of the daily requirement
Large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese

The same amount of cabbage contains 2 grams of fiber, 3 grams of protein and only 50 kcal.

Cabbage could be even healthier than spinach. Both are highly nutritious, but cabbage contains fewer oxylates, which can bind minerals like calcium in the gut and prevent their absorption (10).

Cabbage and other green vegetables are also rich in various bioactive compounds including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test tubes and animal studies (11, 12).

Summary: Cabbage is one of the most nutrient-dense vegetables and contains high amounts of vitamins, minerals and health-promoting compounds.

3. algae

The ocean has more to offer than just fish and seafood. It also contains massive amounts of vegetation. The ocean is home to thousands of different plant species, some of which are highly nutritious. These include seaweed (13), which is used in Asian dishes such as sushi. Many sushi dishes contain a type of seaweed known as nori, which is used as an edible coating.

In many cases, seaweed is even more nutritious than vegetables grown on land. Algae are particularly rich in minerals such as calcium, iron, magnesium and manganese (14). They are also packed with bioactive compounds including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory properties (15).

Where seaweed really shines, however, is its high iodine content - a mineral your body uses to make thyroid hormones. Eating iodine-rich seaweed a few times a month can be enough to meet your body's iodine needs.

If you don't like the taste of seaweed, you can also take it in the form of supplements. Dried kelp tablets are cheap and overloaded with iodine.

Summary: Sea plants and algae are very nutritious, but are rarely consumed in the western world. They are particularly rich in iodine, which is essential for optimal thyroid function.

4. garlic

Garlic is an amazing food. Not only can it add flavor to all kinds of dishes, but it is also very nutritious. Garlic is rich in vitamins C, B1 and B6, as well as calcium, potassium, copper, manganese and selenium (16). In addition, garlic contains beneficial sulphur compounds such as allicin.

Many studies have shown that allicin and garlic can lower blood pressure and levels of total cholesterol and "bad" LDL cholesterol, potentially reducing the risk of heart disease (17, 18, 19, 20).

In addition, garlic also appears to have anti-cancer effects. At the very least, studies have shown that people who eat a lot of garlic have a lower risk of several common cancers, particularly cancers of the stomach and intestines (21, 22).

Raw garlic also has significant antibacterial and antifungal properties (23, 24).

Summary: Garlic is both delicious and healthy. It is highly nutritious and the bioactive compounds it contains have confirmed disease-fighting effects.

5 Shellfish

Many sea creatures are rich in nutrients, but shellfish are among the most nutritious of all. Typically consumed shellfish include mussels, oysters and shrimp.

Clams are one of the best sources of vitamin B12 and just 100 grams provides sixteen times the daily requirement of vitamin B12. They are also overloaded with vitamin C, various B vitamins, potassium, selenium and iron (25).

Oysters are also very nutritious. Just 100 grams provide 600% of the daily requirement of zinc, 200% of the daily requirement of copper, as well as large amounts of vitamin B12, vitamin D and other nutrients (26).

However, even though shellfish is one of the most nutritious foods in the world, few people eat shellfish regularly.

Summary: Shellfish are among the most nutritious animals in the oceans. They are rich in important nutrients such as vitamin B12 and zinc.

6. potatoes

Potatoes are rich in potassium, magnesium, iron, copper and manganese and also provide vitamin C and most of the B vitamins (27). They contain a little bit of pretty much every nutrient you need. There are reports of people eating potatoes exclusively for very long periods of time.

Potatoes are also one of the most satiating foods. When scientists compared the satiety value of different foods, boiled potatoes scored better than most other foods studied (28).

When you let potatoes cool after cooking, resistant starch forms - a fiber-like substance with many health benefits (29).

Summary: Potatoes contain a little bit of almost every nutrient you need. They are also surprisingly filling and can provide large amounts of resistant starch.

7 Liver

Humans and their ancestors have been eating animals for millions of years. However, in the modern Western diet, red muscle meat is usually preferred to offal, even though muscle meat is relatively low in nutrients compared to offal.

Of all offal, the liver is the most nutritious. The liver is an amazing organ that performs hundreds of tasks related to metabolism.

100 grams of liver provides 30:

Vitamin B12: 1176% of the daily requirement
Vitamin B5, vitamin B6, niacin and folate: over 50% of the daily requirement
Vitamin B2: 201% of the daily requirement
Vitamin A: 634% of the daily requirement
Copper: 714% of the daily requirement
Iron, phosphorus, zinc and selenium: Over 30% of the daily requirement
High-quality animal protein: 29 grams

Eating liver once a week is a good way to ensure you're getting optimal amounts of these important nutrients.

Summary: Liver is highly nutritious and contains large amounts of B vitamins and other healthy substances.

8. sardines

Sardines are small, oily fish that can be eaten including the head and bones. Considering that the innards are the most nutritious part of an animal, it is not surprising that whole sardines are so nutritious.

Sardines contain a little bit of just about every nutrient your body needs, and they are nearly perfect nutritionally (31). Like other fatty fish, sardines also contain large amounts of heart-healthy omega-3 fatty acids.

Summary: Small, fatty fish like sardines, which can be eaten whole, provide you with offal, bones, brains and other nutrient-rich components. They contain a little bit of almost every nutrient you need.

9. blueberries

When it comes to the nutritional value of fruit, raspberries are in a league of their own. Even though they are not as rich in vitamins and minerals as vegetables in terms of calorie content, they are packed with antioxidants. They contain numerous powerful antioxidant substances including anthocyanins and other plant compounds, some of which can cross the blood-brain barrier and exert protective effects in the brain (32).

Several studies have investigated the health benefits of blueberries in humans. One of these studies found that blueberries can improve memory performance in older people (33).

Another study found that obese men and women suffering from metabolic syndrome had lower blood pressure and lower levels of markers of oxidized LDL cholesterol when they included blueberries in their diet (34). These results are consistent with research suggesting that blueberries may increase antioxidant levels in the blood (35).

Several test tube and animal studies also suggest that blueberries may help fight cancer (36, 37, 38).

Summary: Blueberries are highly nutritious compared to most other fruits and are packed with powerful antioxidants, some of which may increase the antioxidant value of the blood and protect the brain.

10. egg yolks

Egg yolks have been unfairly demonized for a long time due to their cholesterol content. However, studies have now shown that dietary cholesterol is nothing to worry about in general. Eating moderate amounts of cholesterol does not increase the levels of "bad" cholesterol in the blood (39).

Egg yolks are one of the most nutritious foods on the planet. Whole eggs are so nutritious that some people refer to them as "nature's multivitamin". Eggs are packed with vitamins, minerals and important nutrients including choline (40).

Eggs are also rich in lutein and zeaxanthin - antioxidants that can protect your eyes and reduce the risk of eye diseases including cataracts and macular degeneration (42, 43).

In addition, eggs are cheap, tasty and easy to prepare. If possible, you should buy omega-3 enriched eggs as they are healthier and more nutritious than regular eggs from the supermarket (44, 45).

Summary: Whole eggs are highly nutritious and most of the nutrients in an egg are found in the yolk.

11. dark chocolate (cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat. It's packed with fiber, iron, magnesium, copper and manganese (46), but its greatest benefits lie in the amazing range of antioxidants it contains.

One study showed that cacao and dark chocolate contained more antioxidants than other foods tested, including acai berries (47). In addition, several human studies show that dark chocolate may have strong health benefits including improved blood flow, lower blood pressure, reduced LDL oxidation and improved brain function (48, 49, 50).

One study found that people who consumed chocolate more than five times a week had a 57% lower risk of heart disease (51). Considering that heart disease is the leading cause of death worldwide, these results have implications for millions of people.

When buying dark chocolate, make sure it has a cocoa content of at least 70%, with 85% and above being best.

Eating a little dark chocolate every day could be one of the best ways to add extra antioxidants to your diet.

Summary: Dark chocolate and cocoa are very rich in minerals and antioxidants. Regular consumption can bring numerous health benefits.

Conclusion

If you want to get a lot of nutrients with few calories, the most obvious strategy is to use supplements. However, supplements cannot replace a healthy diet. A better way to get all the nutrients you need is to eat more nutrient-dense foods.

Such foods are very rich in nutrients relative to their calorie content and include foods such as vegetables, fruits, cocoa, seafood, eggs and liver, among others.

References:

Source: https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet#section12

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