Can you imagine what your dream meal might look like? We're not talking about a stuffed pizza or a colossal sundae (as good as they seem), but rather the nutritionally optimum meal! Your body needs nutrients to operate properly, and it may be difficult to know what you should be eating and which foods are ideal for supplying it with those nutrients.
Science, fortunately, has the solution. In research conducted by the Korean National Research Foundation, experts examined over 1,000 different raw foods to determine their nutritional makeup and how well they met daily nutritional needs. Protein-rich, fat-rich, carbohydrate-rich, and low-calorie characteristics of nutrients were evaluated. What's the end result? A list of the world's most nutrient-dense foods!
Consider how you can fit these items into your meal plan while maintaining a healthy diet. After all, variety is the spice of life!
Most Nutrient-Dense Foods on the Planet
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10. Snapper
Prepare to see a lot of fish on this list — but only certain kinds! Snappers are more often found in tropical environments, yet they belong to a large fish family (at 105 species). The red snapper, which is located in the deep Atlantic seas, is the most frequent kind marketed in the United States. It's a versatile fish that may be prepared in a variety of ways as a delicate fish! It's high in vitamins D and E, magnesium, and omega-3 fatty acids, so give it a try.
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9. Beetroot greens
The green leafy component of the beetroot, which is frequently disregarded, is really the most nutritious (not that beets themselves should be ignored). Beet leaves are safe to eat, so don't throw them out while cooking and come up with creative ways to utilise them — think of them as spinach substitutes! Beet greens are high in vitamins K and B, as well as calcium and iron.
8. Pork fat
Pork fat is far more nutritive and unsaturated than other animal fats, such as beef or lamb, and may not sound as appetising depending on how you prefer your bacon. It's high in B vitamins and other minerals, but keep it in moderation and stay away from excessively processed pig fat.
read also: Best Non Dairy Substitutes For Milk
7. Swiss chard
More leafy greens to experiment with - halfway between spinach and kale, if you're wondering how to prepare it. It's adaptable and may be used in salads with the stems removed or simply sautéed with garlic as a simple side dish for any meal. It's high in calcium, iron, magnesium, zinc, and vitamin E, to mention a few minerals.
6. Pumpkin seeds
Pumpkin seeds, as well as seeds from other squash types, are high in iron, manganese, fibre, magnesium, and good fats. They're also high in antioxidants and fatty acids, and since they're seeds, they're really simple to include into any diet! You may use them in yoghurt, salads, bread recipes, and, of course, eat them plain! Experiment with different ways to include pumpkin seeds into your diet.
5. Chia seeds
These tiny seeds have long been hailed as a superfood, so their inclusion on our list shouldn't come as a surprise — the nutritional claims are real! Fiber, protein, phenolic acid, and a number of vitamins are all found in chia seeds. Sprinkle them on salads, add them to overnight oats, and blend them into smoothies – but only in moderation, since chia seeds grow as they absorb water!
4. Flatfish
Flatfish, such as sole, flounder, turbot, plaice, and halibut, are back, and this time its flatfish. This kind of fish is low in mercury and calories, as well as being an excellent source of vitamin B1, vitamin D, phosphorus, and potassium.
3. Ocean perch
There are many distinct species of perch across the globe, but this list of nutrient-dense meals only includes one: the Atlantic ocean perch. You may call it a rockfish, but whichever name you give it, keep in mind that it's a high-protein, low-saturated-fat fish!
read also: 5 Vegetables That Cannot Be Eaten Uncooked
2. Cherimoya
The cherimoya (sometimes written chirimoya) is a creamy-textured fruit that grows in tropical locations all over the globe, but it's less common outside of Latin America. What's it like to eat it? It's almost like a tropical fruit salad with bananas, mangoes, and coconut! If you haven't had one yet, you may be missing out on what Mark Twain reportedly dubbed "the most delightful fruit known to mankind." It's high in natural sugars, potassium, and vitamins, as well as tasting excellent.
1. Almonds
That's right, the simple almond is the most nutrient-dense food on the globe. Almonds have long been lauded, and several research studies have been conducted on their cardiovascular and diabetes-related benefits. Whatever its effect, almonds are high in fibre, monounsaturated fats, magnesium, vitamin E, and plant-based protein, to name a few. Raw almonds (not the sugar-coated or salted kind...sorry!) are a fantastic snack, so aim to incorporate a modest portion (about 1oz) in your diet as often as you can!
So, now that you've seen the world's most nutrient-dense meals, go creative! Experiment with different flavours and dishes, and mix up your diet with these nutrient-dense foods — your body will thank you!
