BEST NUTRIENT DENSE FOODS

If you want to maximize the amount of nutrients you take in it makes sense to choose the most nutritious foods.

Here are a few:

Salmon contains the greatest amount of omega-3s fatty acids. Omega 3s are extremely important for the optimal functioning of your body. They are linked to improved well-being and lower risk of many serious diseases.  Salmon also packs a massive amount of other nutrients. For example a 100 gram piece of wild salmon contains 2.8 grams of omega 3s along with a lot of high quality animal protein and ample vitamins and minerals, including large amounts of magnesium, potassium, selenium and B vitamins.

Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many other common diseases.

Wild salmon is more nutritious than farmed and less likely to contain contaminates.

Kale of all the healthy leafy greens Kale is the King.  A 100 gram portion of Kale contains:

Vitamin C – 200% of RDI

Vitamin A – 300% of RDI

Vitamin K1 – 1000% of RDI

Plus large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese

Also has 2 grams of fiber, 3 grams of protein and only 50 calories!

Garlic really is an amazing ingredient.  It is high in Vitamins B1, B6 and C, Potassium, Copper, Manganese and Selenium.  Many studies show that Garlic may lower blood pressure as well as total and bad LDL cholesterol. It also raises good HDL cholesterol reducing the risk of heart disease. It also has many cancer-fighting properties particularly of colon and stomach.

Blueberries are loaded with antioxidants. Studies show that blueberries improve memory in older adults and when added to the diet of obese men and women with metabolic syndrome had shown to reduce blood pressure and cholesterol. Blueberries also show potential cancer fighting abilities.

Dark Chocolate with a High Cocoa content is one of the most nutritious foods that you can eat. It is loaded with fiber, iron. magnesium, copper and manganese. But the biggest benefit is its amazing range of antioxidants.  Dark chocolate has been shown to improve blood flow, lower blood pressure, reduce oxidized LDL and Improve brain function. Make sure you buy dark chocolate with at least 70% cocoa content. The best ones contain 85% cocoa or higher.

So start adding the above foods to your diet today and start reaping the benefits!!

Janet Swenson, RN, BSN, MBA

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