Following a healthy and balanced diet and having healthy habits is always a good option, although it is not always easy to meet the requirements of that lifestyle. Nowadays there are many foods that are not healthy at all, for example, processed foods. And although this manufacturing policy may be of interest to some economic sectors, there is an alarm bell for how we humans eat today, especially in the West.

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

Taking nutritious foods to improve our health

It is no use being constantly bombarded in the media about what we should eat so as not to damage our health, if they then try to sell us healthy products that are not really healthy. Unfortunately, legislation allows this, and we are putting our general well-being 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 these foods provide.

A healthy and balanced diet should be made up of foods that concentrate the majority of the nutrients that our body requires , 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 reading the following lines, you will discover the 14 most nutritious foods that exist . Without a doubt, a real life insurance.

First of all, if you are interested in learning more about different healthy foods, you can read some articles I leave you with below:

  • 20 very high protein foods
  • 10 foods high in Zinc
  • 10 healthy, magnesium-rich foods
  • 18 iron-rich foods that cannot be missing from your diet

The most nutritious foods available

Not all 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 big favor.

1. Watercress

Watercress, like most vegetables, is one of the most nutritious foods available . It is a low calorie food, but it 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 as broccoli and rocket.

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

The liver is one of the most nutritious meats , because in addition to providing a large amount of protein, it is a great source of vitamins and minerals. For example, cow’s 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 moderate.

3. Chinese cabbage

Chinese cabbage (also known as bok choy) is a type of cabbage that is very widespread in Asian countries . It belongs to this list because of its large amount of nutrients.It is a food rich in Omega 3 polyunsaturated fat, beta-carotene, vitamin C, and sulphur compounds with antioxidant properties.

Among its health benefits are: 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 flavour 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 also contains allicin, a natural antibiotic.

There are many studies dealing with the benefits of garlic for our health, as data show that it reduces blood pressure and total and LDL cholesterol levels. It also increases levels of HDL (good cholesterol), which should lead to a lower risk of heart disease. It also has an anti-cancer effect (colon and stomach) and protects against bacteria and fungi.

5. Seaweed

The sea contains not only fish and seafood, but also massive amounts of vegetation. They are generally known as “algae” . There are thousands of different species of plants 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. In addition, this food contains iodine , a mineral that is used to produce thyroid hormones.

6. Oysters

Oysters are also incredibly nutritious. For every 100 grams they contain 6 times the recommended daily amount of zinc , and 2 times the recommended daily amount of copper. They also provide large amounts of B12 and vitamin D, as well as other nutrients.

7. Potatoes

Potatoes are a great source of carbohydrates, but they are also rich in nutrients. A single potato contains a large amount of potassium, magnesium, iron, copper and magnesium, as well as vitamin C and most of the B vitamins. Potatoes are also a very satiable 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 , because it contains, for example, manganese, copper, iron, magnesium and a lot 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, they are very nutritious. They have a lot of vitamins, minerals and powerful antioxidants: vitamin K, manganese, vitamin C. In addition, are a powerful antioxidant , 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 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 outer leaves. It is good for blood circulation and for the brain.

11. Eggs

Although eggs are notorious for their 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 . In fact, eggs 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 is also 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 contribution of protein and Omega-3 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 different vitamins, mainly C and B , tannins and is essential for the absorption of calcium or iron. Chicory acts against drowsiness, has a laxative effect, contributes to the maintenance of healthy cholesterol and glucose levels in the blood and is used as a remedy for acne.