Nutritional guidelines promote consumption of more fruits and vegetables. In general, they are healthy foods, but some really stand out when it comes to reducing risks of chronic diseases and improving overall well-being. Here are the 10 most nutritious foods that you should start adding to your diet:
Blueberries
These berries contain flavonoids known as anthocyanins that can lower risks for cancer, heart attack, and macular degeneration. Eating more blueberries is also linked to sharper memory. The epicatechins in the fruit can also combat urinary tract infections, while the high fiber content can prevent constipation.
Kale
Known as the king of all greens, kale is loaded with nutrients from vitamins to minerals to fiber to antioxidants. This also has several bioactive compounds that have been shown to fight cancer.
Salmon
This fatty fish contains high amounts of omega-3 fatty acids that can lower risk for many chronic diseases. Salmon is also rich in animal protein as well as magnesium, selenium, potassium, and every B vitamin that exists.
Broccoli
Among the healthiest greens, this is considered as the best when it comes to fighting cancer. The sulfur compounds found in the vegetable, particularly sulforaphane, not only give broccoli a distinct smell when cooked, but also boost production of enzymes that destroy cancer-causing compounds.
Avocados
This fruit has been demonized for its high fat content. But this fat is actually what makes avocados healthy. Thanks to the monounsaturated fat, it can help lower cholesterol levels and even reduce the risk of heart attack.
Garlic
Turn your bland dishes into something more delicious and nutritious as well. Use garlic, which has vitamins B1, B6, and C, along with selenium, calcium, potassium, copper, and manganese.
Liver
Out of all the organs, this part is the most nutritious with almost 1200% RDA of B12. It also has vitamins A, B2, B5, and B6, plus protein, copper and zinc.
Spinach
This green has potassium, vitamins K and A, iron, and manganese. It can improve the immune system, as well as the vision and reproductive health.
Beans
Beans are good for the heart mainly due to their richness in soluble fiber, which can lower the cholesterol in the body before it sticks to the artery walls.
Egg Yolks
There are two types of cholesterol and one of them is good for you. The body needs HDL cholesterol as it lowers the bad type of cholesterol, LDL. Egg yolks are not only rich in good cholesterol, but also powerful nutrients that can protect the eyes, reduce brain and memory issues, and even help you lose weight.
As a bonus, you will like the fact that dark chocolates are among the healthiest foods in the planet. It has fiber, iron, copper, manganese, and magnesium. It is rich in antioxidants that can even beat the numbers in blueberries.