Most Nutrient-Dense Foods (Superfoods) On The Planet ｜Most Nutritious Foods

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00:00Some foods are referred to as superfoods since they are extremely healthy and nutritious.

00:05While containing high amounts of nutrients, these foods offer you many health benefits too.

00:10They help fight inflammation, reduce the risk of heart disease, diabetes and obesity,

00:15improve gut health, vision, and many more. So, let's see the 13 most nutrient-dense foods on

00:22the planet. Number 1. Salmon Salmon and other fatty fish

00:27contain omega-3 fatty acids, which help prevent heart disease, stroke, inflammatory disease,

00:33and autoimmune disorders. In addition, salmon is rich in high-quality protein, vitamins B3, B5,

00:41B6, B12, vitamin D and E, selenium, and potassium. Finally, regular consumption of fatty fish is

00:50associated with better weight control, reduced risk of diabetes, metabolic syndrome, dementia and

00:56depression, and an improved sense of well-being. Number 2. Kale

01:02Most leafy greens are highly nutritious, and kale is one of them. It is rich in vitamins C, K, A, B6 and

01:09minerals like potassium, calcium, magnesium, copper, and manganese. In addition, kale is a good source of

01:17fiber. It is also high in various bioactive compounds, including isothiocianates and several

01:24other antioxidants. Number 3. Legumes Legumes are a group of foods that includes beans,

01:31peas, lentils, soybeans, and peanuts. They are high in dietary fiber, which promotes digestive health

01:38and reduces the calorie intake. Legumes are one of the best sources of plant-based protein,

01:44which makes them suitable for a vegan or vegetarian diet. They are also rich in complex carbohydrates,

01:51that provide lasting energy to the body. Despite being rich in carbohydrates, they have a low glycemic

01:57index, which means that they do not increase blood glucose level to a larger extent. This characteristic

02:03is especially beneficial for the individuals with diabetes and metabolic syndrome. Finally, legumes

02:10contain vitamins, antioxidants, and several minerals such as iron, calcium, and magnesium.

02:16Number 4. Eggs Eggs are one of the cheapest,

02:20but extremely nutritious foods available. They contain small amounts of almost every nutrient

02:25required by the human body. It is called the nature's multivitamin, since it contains all the

02:31vitamins except vitamin C. They are rich in good animal proteins, healthy fats, and low in carbohydrates.

02:38Eggs also provide good amounts of essential nutrients, including iron, selenium, phosphorus, and iodine.

02:46Moreover, eggs are rich in lutein and zeaxanthin,

02:49two important nutrients that prevent age-related macular degeneration in cataracts. According to

02:55research, regular consumption of eggs is associated with a reduced risk of diabetes and better weight

03:01control. Number 5. Avocado

03:04Some people call avocado a superfruit, since it is extremely nutritious, and offers many health benefits.

03:11They are rich in healthy fats, proteins, carbohydrates, vitamins C, E, K, B2, B3,

03:18B5, B6, folate, and minerals like magnesium, potassium, copper, and manganese. Avocados are also a rich

03:27source of fiber, which improves digestive health, and plant-based antioxidants, which fight against many

03:33chronic disease conditions. Number 6. Berries

03:38Fruits such as strawberries, blueberries, raspberries, and blackberries are extremely nutritious.

03:44They are well known for their antioxidant properties, which help fight inflammation and cancer.

03:48In addition, berries are a good source of fiber, vitamins C, K and folate, and minerals such as

03:56copper and manganese. Since they have a low glycemic index, they are good for people with diabetes as

04:02well. Berries also help reduce blood cholesterol levels, and they are good for your skin health too.

04:08Number 7. Nuts

04:10Nuts are rich in monounsaturated fatty acids, which are essential for a range of bodily functions.

04:18Additionally, they contain a variety of other nutrients, including vitamins K, E, folate, and

04:24thiamine, and minerals such as magnesium and potassium. Nuts are also rich in carotenoids and antioxidants.

04:32Most healthy types of nuts include almonds, pistachios, and walnuts.

04:37Number 8. Garlic

04:39Garlic is well known for its medicinal properties for centuries. The main active ingredient in garlic

04:45is allicin, which helps lower blood pressure and improves the lipid levels in blood. Garlic

04:51also has anti-cancer, antibacterial, and antifungal properties. It is rich in vitamin C, B1, and B6,

04:59calcium, potassium, copper, manganese, and selenium.

05:04Number 9. Dark Chocolate

05:06Dark chocolate is rich in antioxidants, fiber, magnesium, manganese, and copper. It is one

05:13of the best snacks to eat in moderation. Consumption of dark chocolate is associated

05:18with a reduced risk of heart disease, improved blood pressure, and brain function. But it is

05:24important to make sure to get dark chocolate, which has at least 70% of cocoa content.

05:28Number 10. Potatoes

05:31Potatoes are a popular root vegetable consumed all around the world. They are rich in potassium,

05:38magnesium, iron, copper, and manganese, and vitamin C. Potatoes are one of the most filling

05:44foods available, and they can be incorporated into the diet in a variety of ways. However,

05:50it is important to consume the whole food rather than snacks made with potatoes to get the maximum

05:55health benefits. Number 11. Animal liver

05:58Organ meats such as liver are one of the most nutrient-dense foods available.

06:03Liver is rich in high-quality animal protein, vitamins A, many of the B vitamins, including B12,

06:11and minerals such as iron, copper, zinc, phosphorus, and selenium. However, it is best to consume animal

06:18liver in moderation due to its likelihood of adverse outcomes. Since it is high in vitamin A, pregnant

06:25mothers should completely avoid eating animal liver due to increased risk of birth defects in the baby.

06:31Number 12. Shellfish

06:33Shellfish such as oysters and clams are excellent sources of vitamin B12 and zinc. They also provide

06:40good amounts of vitamin D, other B vitamins, potassium, selenium, and iron. Moreover, shellfish are one of the

06:48best sources of high-quality animal protein. Number 13. Seaweed

06:53Seaweed are edible plant species found in the ocean and are one of the most nutritious foods on

06:58the planet. They are a common ingredient found in sushi. Most often, seaweed is more nutritious than

07:05vegetables. They provide minerals such as calcium, iron, magnesium, iodine, and manganese as well as

07:13carotenoids and other antioxidants. In addition to these foods, some other names that are worth mentioning

07:19include the following. Broccoli, ginger, spinach, beef, mushrooms, and sweet potatoes.

07:28Hope someone found this video interesting and helpful.

07:30Thanks for watching. See you soon in the next video.

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