The 11 most nutritious foods on the planet
Not all fish are the same.
Salmon and other fatty fish contain the most omega-3s.
Omega-3 fatty acids are extremely important for optimal body function. They are related to improving health and the risk of many serious illnesses (1).
While salmon is primarily prized for its beneficial composition of fatty acids, it also contains significant amounts of other nutrients.
100 grams of wild salmon meat contains 2.8 grams of Omega-3, along with lots of high quality animal protein and a range of vitamins and minerals ... including magnesium, potassium, sele and all B vitamins (2).
It is best to eat fatty fish at least once or twice a week to get all the Omega-3s that the body (and brain) desperately needs.
Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many common diseases (3, 4, 5, 6).
Also, don't forget the fact that salmon tastes extremely delicious and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.
If possible, choose wild salmon over farmed fish. It is more nutritious, has a better omega-6: omega-3 ratio and is less likely to contain harmful compounds (7, 8).
Of all the leafy greens that are good for health, kale is the top.
It contains many vitamins, minerals, fiber, antioxidants and various bioactive compounds.
100 grams of kale contains (9):
200% of the recommended amount of vitamin C.
300% of the recommended amount of vitamin A (from beta-carotene).
1000% of the recommended amount of vitamin K1.
Large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese.
It also contains 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale may be even healthier than spinach. Both are extremely nutritious, but kale is lower in oxalate, which can bind minerals like calcium in the intestines, preventing them from being absorbed (10).
Kale (and other leafy greens) also contains many different bioactive compounds, including Isotiocyanate and Indole-3-Carbinol, substances that have been studied in vitro and in animals to fight cancer. letter (11, 12).
The sea is not only fish ... it also contains large amounts of plants.
In the ocean there are thousands of different plants commonly called "seaweeds", some of which are extremely nutritious (13).
In many cases, seaweed is even more nutritious than vegetables grown on land. It contains minerals such as calcium, iron, magnesium and manganese with exceptionally high levels (14).
It is also loaded with various bioactive compounds, including phycocyanin and carotenoids. Some of these are antioxidants with strong anti-inflammatory activity (15).
But what makes seaweed really shine is its high iodine content, which is a mineral used to make thyroid hormones.
Just eating a high-iodine seaweed like kelp several times a month can give the body all the iodine it needs.
If you don't like seaweed, you can also eat it from supplements. Tablets are very cheap and contain iodine.
Many sushi also contains seaweed along with other delicacies.