What are the 14 most nutritious foods that exist?

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 is always a good option, although it is not always easy to meet the requirements of this lifestyle. Nowadays there are many foods that are not healthy at all, for example, processed foods. And although this manufacturing policy is in the interest of some economic sectors, there is an alarm bell about how we humans feed ourselves today, especially in the West.

To compensate for this setback, it is good to know about some of the most to be aware of some of the most nutritious foods that are available so that, if we are satiated so that, if we satiate our hunger, at least it is with food that is good for us.

Eating nutritious foods to improve our health

There is no point in constantly bombarding us in the media about what we should eat so as not to harm our health, if they then try to sell us healthy products that in reality are not. Unfortunately, the legislation allows it, and we are putting our general wellbeing 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 that these foods bring.

A healthy and balanced diet should be made up of foods that concentrate most of the nutrients required by our organism, both macronutrients and micronutrients.both macronutrients and micronutrients. That is why experts recommend eating everything (healthy foods) to maximize the supply of vitamins, minerals, fiber, carbohydrates, proteins and healthy fats. If you continue to read the following lines, you will discover the 14 most nutritious foods that exist. Undoubtedly, a real 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:

• 20 foods very rich in protein
• 10 foods high in Zinc
• 10 healthy foods rich in magnesium
• 18 foods rich in iron that can not miss in your diet

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 great favor.

1. Watercress

Watercress, like most vegetables, is one of the most nutritious foods, is one of the most nutritious foods out there.. It is a low calorie food, but 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 of Cruciferae, like broccoli and arugula.

Watercress is native to Asia and Europe and grows spontaneously or wild near water. Among their health benefits, they are known to be hepatoprotective, anti-inflammatory, expectorant, depurative, antiviral, anti-diabetic, diuretic, anti-anemic and help control uric acid.

2. Liver

Liver is one of the most nutritious meatsBecause in addition to providing a large amount of protein, it is a great source of vitamins and minerals. For example, beef 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 tissue and 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 known as Chinese cabbage or bok choy) is a type of cabbage that is widely a type of cabbage that is widely grown in Asian countries.. It belongs to this list because of its high amount of nutrients. It is a food rich in polyunsaturated Omega 3 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).

4. Garlic

Garlic is an amazing food. Not only can it be used to flavor thousands of delicious recipes and dishes, 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 deal with the benefits of garlic for our health, as data show that it lowers blood pressure and total and LDL cholesterol levels. It also increases levels of HDL cholesterol (good cholesterol), which should lead to a lower risk of heart disease. It also has an anticarcinogenic effect (colon and stomach) and protects against bacteria and fungi.

5. Seaweed

The sea contains not only fish and shellfish, but also massive amounts of vegetation. They are generally referred to as "seaweed".. 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. They also contain iodine, this food contains iodinea mineral used to produce thyroid hormones.

6. Oysters

Oysters are also incredibly nutritious. For every 100 grams contain 6 times the recommended daily amount of zinc and 2 times the recommended daily amount of copper.and 2 times that of copper. They also provide large amounts of B12 and vitamin 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 large amounts of potassium, magnesium, iron, copper and magnesium, as well as vitamin C and most of the B vitamins. Potatoes are also a very satiating food.

8. Dark chocolate

Chocolate lovers are in luck, because chocolate is also on this list. However, not just any chocolate is healthy. Dark chocolate consumed in moderation is a very healthy food.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.

9. Blueberries

Blueberries are not only sweet and delicious, but also very nutritious. They have a lot of vitamins, minerals and powerful antioxidants: vitamin K, manganese, vitamin C. They are also a potent antioxidant, they are a powerful antioxidantThey reduce blood pressure, have an anti-diabetic effect, prevent aging and improve brain function and memory.

10. Chard

Chard is one of the most nutritious leafy green vegetables and is very popular in the Mediterranean area. It 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. Good for blood circulation and the brain.

11. Eggs

Although eggs have a bad reputation for cholesterol, they are one of the most nutritious foods available. They contain selenium, vitamin B2, vitamin B12, and is the best source of protein with high biological value.. Eggs actually help raise good cholesterol, are important for the brain because of their high choline content and protect the eyes from macular degeneration and cataracts thanks to lutein and zeaxanthin, powerful antioxidants.

12. Spinach

Spinach is well known for its high iron content, but it also contains other minerals: calcium, potassium, magnesium, manganese and phosphorus.. It also has a high vitamin content, as it is 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 is not farmed. It is well known for its protein and Omega-3 fatty acids.fatty acids, which are related to a greater general well-being and a lower risk of suffering from many serious diseases. It also contains many vitamins and minerals, including magnesium, potassium, selenium and all 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 various vitamins, mainly C and B vitamins.tannins and is essential for the absorption of calcium and iron. Chicory acts against drowsiness, has a laxative effect, contributes to the maintenance of healthy cholesterol and blood glucose levels and is used as a remedy for acne.