Human body is comprised of many essential nutrition that are required for proper function of its organs and maintaining good health. Our body is designed to take care of its nutritional composition to a great extent but the remaining percentage has to be fulfilled by means of proper diet. A balanced diet should be tailored in a way that different nutritional requirements are well adjusted between meals. Each food is rich in some nutrients. We differentiate food for their nutritional value based on number of calories consumed along with same portion/serve. Lesser the calories offered, more is the nutritional value.
Here is a list of some of the most nutritious foods available in the world.
1. SWEET POTATOES
Low calorie sweet potatoes are a rich source of vitamin A, B and C, potassium, iron, proteins, calcium and complex carbs. These can be eaten in boiled, baked or roasted form. If consumed with skin, it is said to have added nutritional benefits. Sweet potatoes are named in the top 10 most nutritional foods available worldwide. Very useful in enhancing vision, boosting heart’s function and maintaining cholesterol.
Blueberries hit the list when counting the most nutritious fruits in the world. Small round purple colored berries are natural anti-oxidants. The phytonutrients present in it helps our body to free from harmful radicals thus lowering ageing, cancer risks and boosting the immune system. It also aids weight loss and boosts memory. It is also loaded with copper, manganese, iron, potassium and zinc. All this combines to make it a highly nutritious fruit.
Beans are said to possess great nutritional value. Their shape and size varies but each type is a nutrition storehouse. From fresh green beans to red kidney beans or soybeans, each form is extensively healthy for our body.
The low calorie vegetable packed with iron, calcium, manganese and potassium, is a great dietary fiber. These offer zero saturated fats and thus control the calorie intake. Vitamin B1, B6 and C are also found in it.
Helps promoting healthy heart functions and regulating blood flow. Acts as natural anti-oxidant and anti-ageing source. Strengthens retinal muscles and maintain proper vision. Full of Cancer Fighting chemicals. It can be consumed in the form of salad, added to soups or as a vegetable.
Avocado is an oval shaped fruit with a large seed and is rich in fatty acids. However lesser known is the fact that it contains the good mono saturated fats. This fiber rich fruit has good amount of vitamin K and B5 and Vitamin E. It also has rich folate, potassium and phosphorus content. Its health benefits encompass lowering cholesterol levels, preventing heart diseases, reducing the chances of oral cancer and fertility issues and boosting the body’s immunity. It also offers concentration of anti-inflammatory chemicals that prevent arthritis.
It is creamy in texture and can be served in raw, mashed, pureed or salad form.
5. GREEN LEAFY VEGETABLES
Green leafy vegetables is all you are looking for if you are on a low carb diet. Available in a diverse range, these vegetables are a powerhouse of nutrients. Darker the leaves, more anti-oxidant its traits are. High in protein and vitamin K, it becomes a healthy choice for type II Diabetics. These have an array of health benefits ranging from preventing heart strokes, maintaining eyes vision for longer span of life, strengthening the bones and fighting lung cancer. It’s most common forms include spinach, lettuce, cabbage, kale etc. These are overloaded with number of nutrients. To name a few: fiber, vitamins A, B6, C & E, selenium, folate, manganese, potassium, zinc, iron, copper and calcium. Consume them boiled or pamper your craving with leaf stocked burgers or wraps.
6. DARK CHOCOLATES
Yes, you heard it right. Dark chocolates are not only one of the most abundant suppliers of anti-oxidants but are also stocked with disease fighting flavonoids. Its nutritional content includes magnesium, fiber, copper, iron, and manganese. Adding cocoa rich (70 to 85 %) chocolates to your diet can lower the chances of heart attacks as it lowers the blood pressure and prevents any clot formation. It is also said to reduce the LDL levels and promote the HDL levels.
Broccoli has a great fiber content and has huge Vitamin C and K levels needed for healthy bones. Its nutrition table displays percentage of beta carotene, potassium, calcium and sulforphane. The presence of Sulphur compounds are said to reduce the ulcer causing bacteria and prevent inflammation. It is believed to potentially reduce the risk of many forms of cancers: breast cancer, lung cancer or stomach cancer. Another benefits include immunity and memory boost. To keep its nutritional value intact, remember not to overcook.
8. OILY FISH
Rich in lean proteins, it is a great source of vitamin A and D as well. The presence of omega 3 fatty acids enriches it with the benefits of fighting heart diseases, cancer, arthritis, depression and dementia. A variety of oily fishes are found example sardines, salmon, herring and anchovies. Presence of healthy oil is spread throughout the body as opposed to in white wishes largely around liver and gut. Considering its fitness quotient for cardiovascular system and brain, it should be included our regular diet plan) approx 2 times a week). Also it does not offer large calories as compared to its nutritional percentage. The fish can be consumed in fried, steamed, baked or grilled form as per your liking.
Feel the urge for snacking up. Munch on some nuts: almonds, cashews, pistachios. Not only delicious but they are a great source of energy and many nutrients like vitamin E, potassium, magnesium and omega 3 fatty acids. The above composition of nutrients helps in reducing cholesterol and blood sugar levels. Also called as brain boosters, they even help in fighting heart diseases and cancer.
An abundant store for vitamin C makes lemon a powerful immunity enhancer. The presence of citrus acid also makes it prevent inflammatory diseases and its consumption helps in dissolving any stone formation in kidneys. Very low calorie carrier and rich in fiber promotes cardiovascular health and cholesterol levels. It also contains traces of other essential nutrients like vitamin B complex, iron, potassium and calcium. Dilute it in a cup of green tea or lukewarm honey water to activate the anti-oxidants in your body and also fight obesity. Serve as fresh lime water or simply squeeze over your salad to relish the benefits of this citrus fruit.
Also Read: 9 Foods to Eat for Weight Loss