You are what you eat and if you want to be healthy, you need to eat healthy and nutritious foods. To help you achieve this goal, we have compiled a list of the most nutrient-dense foods available on the market. If you want to support your health, it’s important to eat a range of nutritious foods, including vegetables, nuts, seeds, lean protein, and fruit. Without further ado, let’s take a look at 100 of the most nutritious foods you should incorporate into your diet!
Sweet Potatoes
Sweet potatoes are vibrantly orange tuber vegetables loved for their naturally sweet flavor and impressive nutritional value. Sweet potatoes contain 86 calories per 100g and are packed with beta-carotene, which is necessary for supporting your eye health. These delicious tubers are rich in vitamin C, vitamin B6, potassium, fiber, and antioxidants. They are a versatile superfood enjoyed either roasted, mashed, or baked.
Kale
Kale has become something of a trendy food in the last few years. This is not much of a surprise, considering that it is full of vitamins and minerals and is regarded as among the most nutrient-dense vegetables on the market! It also contains the immune-boosting vitamin C, in addition to phosphorus, iron, and calcium.
Figs
Offering 249 calories per 100g serving, figs have been a highly prized fruit since ancient times. Figs are rich in manganese, which is essential for your metabolism and bone health. They also provide vitamin B6, which helps to support brain function. They are also a great source of potassium, copper, and vitamin K. They are nutritious and full of fiber, making them the perfect go-to snack.
Whiting
Whiting is a term used to refer to several species of fish, but mostly the Merlangius merlangus, which is closely related to cod. This particular fish is rich in lean protein and is a good source of vitamin B12. It also supports the immune system due to its selenium content and the phosphorus content is good for the metabolism of energy.
Ginger
Ginger is much loved for its unique flavor and many health benefits. It contains gingerols, which are powerful antioxidants that have anti-inflammatory properties. It also contains vitamin B6, vitamin C, and magnesium. It has been used all across the globe as a traditional medicine, helping to aid in digestion and circulation, and supporting overall immune health. Ginger offers 80 calories per 100g.
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Atlantic Cod
Atlantic cod is a large fish that provides high-quality protein and is also low in fat. While the cod fillet is lean, the livers are very rich in omega-3 fatty acids and vitamin D. In fact, cod liver oil supplements are very popular across the globe. Cod is a versatile fish and can be enjoyed fried, grilled, or even baked, and contains 82 calories per 100-gram serving.
Rapini (Broccoli Rabe)
Despite its popular name, broccoli rabe (rapini), is actually not related to broccoli at all, but is to turnips! It contains vitamins A, C, and K, as well as minerals such as calcium, folate, and iron. Broccoli rabe also contains water and fiber, which improve digestion and can keep you feeling fuller for longer. This helps in supporting healthy weight loss.
Pumpkin
You can tell pumpkins are full of antioxidants because of their vibrant orange-colored skin. Pumpkin is good for eye health as it contains beta-carotene and xanthophyll esters. Pumpkins are also great for supporting skin health and heart function due to their vitamin E, vitamin C, and vitamin A content. They are regarded as a low-calorie “powerhouse”, containing only 26 calories per 100g.
Read More: Pumpkin Seeds: 9 Benefits of Nature’s Super Seed
Mustard Seeds
Mustard seeds have been added to meals for many centuries. In fact, it is among the oldest recorded spices! Mustard leaves contain sinigrin, a compound thought to have anti-inflammatory properties. They are also rich in vitamins C, K, and A, as well as calcium and folate. Add them to your next soup or salad for a flavourful and nutritious addition.
Burdock Root
Burdock root is rich in fiber and has been used traditionally as medicine. This root is full of vitamins E and C, as well as small quantities of B vitamins, such as folate and B6. It also contains magnesium and potassium and studies have shown that it has potential anti-inflammatory properties. Burdock root offers 72 calories per 100g serving.
Romaine Lettuce
One of the most nutritious foods you can eat is Romaine lettuce. Also popularly known as cos lettuce, Romaine lettuce is very rich in vitamins K and A and is loved for its crispy texture. The fresher the leaves, the higher the percentage of these nutrients, as both vitamins C and A tend to degrade over time. Add this lettuce to your Caesar salad to add a crunchy texture while simultaneously offering essential nutrients.
Brussels Sprouts
As you may have guessed from the name, Brussels sprouts are a type of cabbage that originated in the 1500s in Brussels. They are a great source of immunity-boosting vitamin C, as well as vitamin K, which helps support bone health. They are also good for brain and heart support due to their vitamin B6, calcium, and folate content. This popular vegetable contains 43 calories per 100g serving.
Broccoli
The edible stems and flower buds of broccoli contain 34 calories per 100g. They contain vitamin C and vitamin K, which are good for your immunity and bone health. Broccoli also contains folate, which assists in cell function. It is regarded as a versatile superfood and also contains potassium, vitamin B6, and vitamin A.
Cauliflower
This cruciferous vegetable contains 21 calories per 100g serving. It consists of undeveloped shoot tips and is pale in color due to the absence of chlorophyll. Cauliflower is a great source of vitamin K, vitamin C, and folate. It also contains small quantities of potassium and vitamin B6.
Water Chestnuts
We hadn’t heard of these before and were intrigued to learn more! These aquatic vegetables grow submerged in marshes and contain 97 calories per 100g. Water chestnuts are renowned for their mild flavor and crisp texture. They support heart health and nerve function due to their vitamin B6, potassium, and riboflavin content. Water chestnuts also contain copper, which is vital for the production of red blood cells.
Cantaloupe Melons
Cantaloupe melons are considered one of the best sources of a powerful oxidant called glutathione. This antioxidant is important as it helps to protect your body’s cells from free radical damage. Eating them also helps support your skin health and immune system because of the vitamin A, vitamin C, folate, and potassium content. Cantaloupe melons offer 34 calories per 100 grams.
Prunes
Prunes (dried plum fruit), contain 240 calories per 100g serving and are full of inflammation-fighting antioxidants. They are also full of vitamin K, which helps support your bone health. Prunes are also a great source of vision-supporting vitamin A and vitamin B6, which are known to support brain function. They are also good for your heart and nerve health due to the potassium and copper they contain.
Common Octopus
Octopus is regarded as a source of high-quality protein and contains 82 calories per 100g serving. It also contains vitamin B12, vitamin B6, iron, copper, and selenium. However, despite being regarded as nutritious, recent studies have also revealed that some people may have an allergic reaction to eating them as shellfish toxins accumulate in their systems.
Carrots
Carrots have been part of the human diet for more than a thousand years, originally cultivated in Afghanistan. They are a great source of beta-carotene, which is essential for immune support and vision. They contain 36 calories per 100g serving and also provide vitamin K, vitamin C, vitamin B6, and potassium.
Winter Squash
Winter squash are harvested when they have fully matured, which means their rinds are typically too firm to eat. They contain 34 calories per 100g serving and are rich in beta-carotene. Winter squash also assists in supporting skin, nerve, and heart health due to the vitamin C, vitamin B6, magnesium, and potassium they provide.
Jalapeño Peppers
These peppers are a particular favorite of the pepper family due to their distinctive and strong flavor. In fact, red Jalapeño peppers contain 35 times more carotenoids than green ones. They help support metabolism and pain relief because of the levels of vitamin C, Vitamin A, capsaicin, and vitamin B6.
Rhubarb
Rhubarb is loved for its tart stalks and is a low-calorie vegetable, containing only 21 calories per 100g serving. Rhubarb helps support bone health, immunity, and strong teeth and bones. This is because it contains vitamins K and C, and calcium. This vegetable also contains fiber, potassium, and beneficial phytochemicals.
Pomegranates
Pomegranates are easily recognizable by their bright -red-purple coloring and jewel-shaped seeds. Their color is due to a powerful antioxidant and anti-inflammatory called anthocyanin. These delicious fruits are also full of folate, vitamin K, and vitamin C. This means they are a great fruit if you are looking for something that supports cell function, immunity, and heart health.
Red Currants
Another of the most nutritious foods you can eat is red currant. Red currants are a member of the genus Ribes in the gooseberry family. These small, tangy berries are full of the inflammation-fighting antioxidants, anthocyanins. Red currants are also rich in vitamin C, vitamin K, and vitamin B6.
Oranges
Oranges are the most widely cultivated citrus fruit worldwide. They are great for skin health and immunity because they are exceptionally rich in vitamin C. Eating oranges will also help support cell growth, vision, and heart function due to the vitamin A, folate, potassium, and thiamine.
Carp
Carp is a freshwater fish that is rich in protein and contains 127 calories per 100g serving. Carp contains around 18% protein and no more than 6% fat. It is also a great source of vitamin B12, which is needed for the production of red blood cells. It also contains vitamin D, selenium, phosphorus, and niacin.
Hubbard Squash
Hubbard squash is often used as a substitute for pumpkin and offers 40 calories per 100g. It is rich in vitamin A which is derived from the beta-carotene content. Eating Hubbard squash will also provide your body with magnesium, potassium, folate, and vitamins B6 and C.
Kumquats
While these fruit may look like little oranges, they are typically consumed with the rind and all! They contain 71 calories per 100g and are rich in vitamin C, vitamin A, vitamin E, and various B vitamins. They are also good for digestive and heart health due to their fiber and potassium content.
Pompano
Also known as Jacks, pompanos are a popular Atlantic fish weighing less than 2kg. They are often caught off the coast of Florida and provide 164 calories per 100g serving. Eating this fish helps support energy production, bone health, and the production of red blood cells. This is because pompanos are rich in vitamin B12, vitamin D, and selenium.
Pink Salmon
Pink Salmon is full of nutrients and is a rich source of omega-3 fatty acids. These fatty acids help support your overall heart health and improve cholesterol levels. Eating this delicious fish will also help support your energy levels, bone health, and red blood cells. Pink salmon is full of vitamin B12, vitamin D, niacin, and selenium.
Sour Cherries
As their name suggests, these cherries are not as naturally sweet as others. However, they are rich in vitamin C, vitamin A, and potassium. This means that they help to improve your skin health, vision, and heart function. They also contain those powerful anti-inflammatory antioxidants – anthocyanins.
Rainbow Trout
Rainbow trout are closely related to salmon and are a Pacific fish that contains 141 calories per 100g serving. As with their salmon relatives, rainbow trout are a great source of omega-3 fatty acids. They also provide vitamins that benefit your bones, immune system, and energy, such as vitamins D, B3, and B12.
Perch
Perch is a fish that is rich in lean protein and contains 91 calories per 100g. It also provides phosphorus, niacin, and vitamin B12. While regarded as nutritious, pregnant and breastfeeding women are advised to steer clear due to the potential for mercury contamination.
Green Beans
Green beans, also known as string, snap, or French beans, contain 31 calories per 100g. They are high in saponins, compounds that are claimed to help decrease cholesterol. They also include vitamin C, vitamin K, folate, and vitamin A, which promote immunity, bone health, and cell growth, as well as fiber for digestion.
Red Leaf Lettuce
Red leaf lettuce was first cultivated around 4500 BC, making it a very ancient crop. It contains vitamin K, vitamin A, and calcium, which means it helps support your vision, bones, and cell function. It contains very few calories, just 16 per 100 grams, to be precise!
Leeks
Leeks are another of the most nutritious foods you can eat. Leeks belong to the allium family and are related to chives, garlic, and onions. They originate near the Mediterranean region and are rich in vitamins K and C. Eating leeks is also good for your digestion and metabolism due to its manganese, fiber, and folate content.
Cayenne Pepper
Made from a distinct Capsicum annuum cultivar, cayenne pepper is a rather potent spice. This popular pepper is full of immunity-supporting vitamins and nutrients, such as vitamin A, vitamin B6, and vitamin C. It also contains capsaicin, which is known to reduce inflammation and assist metabolism.
Green Kiwifruit
Originating in China, this fruit arrived in New Zealand in 1904. It is rich in vitamin C and other nutrients that may help reduce blood pressure, maintain bowel health, and boost the healing of wounds. One fruit provides around 71 to 85% of an adult’s daily vitamin C requirements.
Golden Kiwifruit
Golden kiwifruit are native to China. They are considered a great source of both dietary fiber and vitamin C. In fact, they offer even more vitamin C than their green kiwifruit cousins. They also provide vitamin K, potassium, and magnesium.
Grapefruits
Grapefruit is a hybrid of sweet orange and pomelo fruits and originated in the West Indies. They are known to contain a flavinoid with metabolic health benefits called naringenin. They are also rich in vitamins A and C, as well as potassium.
Mackerel
Mackerel is regarded as a very nutritious oily fish. This is because it contains more than 10 times the omega-3 fatty acids than lean fish such as cod. Mackerel contains 139 calories per 100g serving and is enriched with vitamin D, selenium, niacin, and vitamin B12.
Sockeye Salmon
This species of Pacific salmon turns bright red during spawning season. Like the other oily fish on this list, sockeye salmon are full of omega-3 fatty acids that can help lower cholesterol levels. This nutrient-dense fish also provides us with vitamin B12 and vitamin D. Cann sockeye salmon is usually eaten with the bones, which additionally provides calcium.
Arugula
We thought we hadn’t heard of this one before, until realizing it was also known as rocket. This salad green has a peppery flavor and is packed with compounds linked to the prevention of heart disease called glucosinolates. Rocket also contains calcium, potassium, vitamin C, and vitamin K.
Chives
Chives not only add flavor to many dishes but also offer a range of nutrients. It also provides flavonoids and sulfur compounds which offer anti-inflammatory and heart-protective properties to those who eat it. This low-calorie herb also contains vitamin K and vitamin A.
Paprika
Paprika is a popular spice made from dried Capsicum annuum peppers. They are full of antioxidants such as ascorbic acid, as well as vitamins A, E, B6, and iron. This delicious seasoning contains 282 calories per 100g serving.
Red Tomatoes
Tomatoes contain lycopene, an antioxidant that has been linked to many health benefits. They are a great source of fiber, offering around 1.5 grams of fiber per medium-sized tomato. They also contain vitamins C, A, and E, as well as folate and potassium.
Green Tomatoes
While red tomatoes may initially be green, these heirloom tomatoes stay that color even after ripening. Ripe green tomatoes are a potent source of vitamins A, C, and potassium. Additionally, they also offer calcium, dietary fiber, iron, and magnesium.
Green Lettuce
Green leafy lettuce is a member of the Asteraceae family and is described as soft and tender with a very mild flavor. It’s a great source of vitamin K and a good source of vitamin A, lutein, and zeaxanthin. The modern green lettuce descended from wild lettuce.
Taro Leaves
Typically grown in tropical and subtropical regions, these are edible heart-shaped leaves of the taro plant. While the raw leaves are poisonous, cooking the nutrient-dense leaves offers several health benefits. Taro leaves are full of vitamin C, vitamin A, and vitamin K and contain 42 calories per 100g serving.
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Lima Beans
Known to some as butter beans, these legumes are high in protein and carbohydrates. They are also low in fat and contain 106 calories per 100 grams. Lima beans are packed with manganese, vitamin B6, iron, potassium, and magnesium. These nutrients assist in supporting your body’s energy production, cell function, and heart health.
Eels
Eels are ray-finned species of fish belonging to the order Anguilliformes. Eel contains 184 calories per 100 grams and is a great source of riboflavin, omega-3 fatty acids, and various vitamins. It is very important that the eel is properly prepared though, as the skin mucus may contain various marine toxins.
Bluefin Tuna
This type of tuna grows slower than other species and lives up to anywhere between 20 to 40 years of age. It is famed for its meaty, mild flavor and contains 144 calories per 100 grams. It is an oily fish and therefore rich in those wonderful omega-3 fatty acids as well as vitamins D and B12.
Coho Salmon
Coho salmon is one of the five Pacific salmon species and can be found in Oregon, California, Alaska, British Columbia, and Washington. As with all the other salmon on this list, they are full of omega-3 fatty acids. They are also packed with niacin, selenium, and vitamins D and B12.
Summer Squash
Summer squash are harvested while still young, making their rinds tender and edible. These squash contain vitamins C and B6, and folate, making them great for immune support, metabolism, and optimal cell function. Summer squash are ideal for roasting, grilling, or adding to salads.
Navy Beans
Navy beans are packed with protein and are loved for their creamy texture. They are also a great source of fiber, which helps improve digestive health. Rich in folate and vitamin B6, these delicious legumes help support cell division and brain function. Navy beans also provide iron, potassium, and magnesium, making them both tasty and nutritious.
Plantains
At first glance, these fruits look just like large bananas with thicker skin. However, while they belong to the same family, plantains are typically cooked and not eaten raw. Plantains are full of antimicrobial, anti-diabetic, and antioxidant properties. They provide magnesium, potassium, and vitamin B6, which help support nerve function and regulate your blood sugar levels.
Podded Peas
Podded peas are rich in nutrients and provide a healthy balance of protein, carbs, and fiber. Peas have long been an essential ingredient in meals all across the world, offering iron, potassium, and magnesium as well as vitamins C and K. They can be eaten fresh or cooked and make a great addition to salads, soups, curries, and stews.
Cowpeas
Also known as black-eyed peas, cowpeas contain more protein than most cereals! They also provide a sustained source because they are high in carbohydrates. Additionally, they contain potassium, magnesium, and thiamine. These tasty and healthy legumes are typically added to stews and soups.
Butter Lettuce
Butter lettuce includes well-loved varieties such as bib and Boston, and contains just 13 calories per 100g. The Europeans love adding this variety to their wraps and salads. It is rich in vitamin K, which is essential for both blood and bone health. Butter lettuce also contains small quantities of vitamins C and A.
Red Cherries
Red cherries are another of the most nutritious foods you can eat. Red cherries are native to Asia and Europe and are typically eaten raw. They provide plenty of vitamin C and vitamin A, making them a great choice for anyone wanting to improve skin health and cell growth. Red cherries also contain the powerful antioxidants called anthocyanins.
Walnuts
This popular tree nut offers loads of energy and contains a whopping 619 calories per 100-gram serving! Walnuts are well-known due to their alpha-linolenic acid (ALA) content. ALA is an omega-3 fatty acid found in plants and is said to be good for heart health. A popular ingredient in trail mixes and salads, walnuts also offer copper, manganese, and magnesium.
Fresh Spinach
Fresh spinach has more minerals and vitamins (particularly calcium, vitamin A, phosphorus, and iron) than most salad crops. Spinach appears twice on the list because the manner in which it is prepared influences its nutritional worth. Fresh spinach loses nutritious content when stored at room temperature, ranking lower than frozen spinach.
Parsley
Parsley is a popular relative of celery and contains only 36 calories per 100g serving. Its use as a food and medicine can be traced all the way back to the ancient Greek and Roman eras. Parsley is particularly rich in vitamin K and also contains vitamins A and C. Parsley adds both flavor and nutrition to herbal blends, sauces, and salads.
Herring
Herring is a popular Atlantic fish and ranks among the top five most commonly caught species worldwide. It is valued for its high levels of omega-3 fatty acids, which promote heart health and reduce inflammation. Herring is also high in vitamin D, which is good for bone health, and vitamin B12, which helps with nerve function and red blood cell production.
Sea Bass
Sea Bass is the name given to several oily fish species popular in Mediterranean cuisine. As with the other oil fish on this list, sea bass are high in omega-3 fatty acids. Sea bass also contains vitamin B12, which is essential for nerve function, as well as selenium, an antioxidant mineral. People traditionally prepare se bass by either roasting or grilling with lemon and herbs.
Chinese Cabbage
Also known as Pak Choi, this leafy vegetable contains only 13 calories per 100g serving. It is believed to have many health benefits, including aiding digestion, improving skin health, and boosting the immune system. Chinese cabbage contains vitamins E and C, which also help support healthy hair growth.
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Cress
While often confused with watercress, this is actually a distinct plant. Cress is known to be rich in iron and vitamin C. This means that it supports oxygen transport, and the production of red blood cells, and vitamin C enhances the absorption of iron. Cress is a popular microgreen that adds a spicy flavor and nutrients to salads and garnishes.
Apricots
Apricots are renowned for their natural sweetness and high beta-carotene content. They contain phytoestrogens, which are plant-based compounds related to hormone balance and bone health. Apricots contain vitamin C, which is vital for the immune system, as well as vitamin A, which promotes eye health.
Fish Roe
Fish roe is another name given to fish eggs, which are very rich in vitamin B12 and onega-3 fatty acids. Fish roe is also a source of vitamin D and selenium, which is a powerful antioxidant. From sushi to delicious gourmet spreads, fish roe is a favorite addition to many cuisines. Fish roe contains 134 calories per 100g serving.
Whitefish
Whitefish is the generic name given to several oily freshwater species related to salmon. They offer 134 calories per 100g and are typically found in the northern hemisphere. They are considered a valuable source of omega-3 fatty acids, vitamin B12, and vitamin D. Whitefish also contains phosphorus, selenium, and niacin. This helps contribute to your defense against antioxidants and energy metabolism.
Coriander
Coriander is a fragrant herb that is highly valued for its culinary and traditional medicinal benefits. It contains carotenoids, which the body processes into vitamin A to improve vision and immune function. Coriander also contains vitamin C, which is great for boosting your immune health, and vitamin K for improving bone strength.
Chilli Peppers
Chili peppers are the spicy fruits of the Capsicum plant. They are much-loved for their intense flavor and health benefits. They are packed with capsaicinoids, which give them their distinctive heat and have been associated with pain relief and a boost in metabolism. Chilli peppers provide a range of nutrients, such as vitamins A, B6, and potassium.
Clams
This shellfish is packed with nutrients and is a great source of lean protein. They are an exceptionally rich source of vitamin B12, which is essential for various bodily functions, such as red blood cell production and nerve function. Clams are also a good source of zinc and selenium, which both offer antioxidant protection.
Collards
Collards are leafy greens closely related to kale and contain only 32 calories per 100g serving. This vegetable is renowned for its high vitamin K content, which is essential for blood clotting and bone strength. Collards offer even more bone protection due to the calcium content and the fiber helps aid in digestion.
Basil
The fragrant herb basil has a very distinctive aroma and was traditionally used in various remedies for heart health. It also contains eugenol, which is said to have antibacterial and antifungal properties. This delicious herb also contains smaller quantities of iron and magnesium, as well as vitamins C, A, and K.
Chili Powder
Chili powder is made by grinding chili peppers and mixing them with other spices, such as garlic powder and cumin. Chili powder tends to have a higher nutrient density per gram than fresh chili peppers and contains vitamins C, E, and A, as we all have phenolic compounds and carotenoids.
Frozen Spinach
Frozen spinach is a nutrient-dense leafy green known for its magnesium, folate, and vitamin A content, It also contains carotenoids such as beta-carotene and zeaxanthin, which promote healthy eyes. Unlike fresh spinach, which loses nutrients over time, freezing spinach helps to retain vitamins and minerals, retaining its nutritious value.
Dandelion Greens
These greens get their name from a French term that translates to “lion’s tooth”. They are used in salads and teas and are full of vitamin A, vitamin C, and calcium. Dandelion greens were used as herbal medicine traditionally, and are believed to act as a natural diuretic and assist in digestion.
Pink Grapefruit
A pink grapefruit’s rosy flesh gets its color from carotenoids and lycopene. These are potent antioxidants associated with cardiovascular health and cancer prevention. Pink grapefruit is also a great source of vitamin C and vitamin A. They also contain potassium, which can help regulate your blood pressure.
Scallops
This lean shellfish is high in protein and omega-3 fatty acids. They also are full of potassium, selenium, phosphorus, and vitamin B12. Selenium is an essential antioxidant and phosphorus plays an important role in maintaining healthy bones and energy metabolism. Scallops are quick to cook and are often enjoyed grilled or pan-seared.
Pacific Cod
Closely related to the Atlantic cod, the Pacific cod is loved for its flaky texture and mild flavor. Its liver is a great source of omega-3 fatty acids, which is known to help reduce inflammation. Pacific cod is also a good source of vitamin D, vitamin B12, selenium, and phosphorus. It is commonly used in a variety of dishes, including traditional fish and chips and even fish tacos.
Red Cabbage
The red cabbage descended from the wild seaside cabbage, originally native to the Mediterranean and Europe. Red cabbage contains 31 calories per 100g serving and is a good source of vitamin C and vitamin K. Typically added to coleslaws, salads, and fermented dishes, it also provides anthocyanins, which have anti-inflammatory and antioxidant properties.
Green Onion
Also popularly known as spring onions, green onions are tender alliums that are a very rich source of vitamin K. They also contain copper, which plays a part in the formation of red blood cells. Green onions also contain quercetin, an antioxidant with anti-inflammatory properties. Add green onions to your salads and soups for a tasty and nutritious addition to your meal.
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Alaska Pollock
Alaska pollock is primarily caught in the Gulf of Alaska and Bering Sea and contains 92 calories per 100g serving. It is regarded as a great source of quality protein while only containing less than 1% fat. Alaska pollock is typically used in frozen seafood products, such as surimi (imitation crab) and fish sticks. They are a great source of vitamin B12 and vitamin D.
Pike
Pike is also considered among the most nutritious foods you can eat. This freshwater predator contains 88 calories per 100g serving and is well-loved for its unique flavor. However, because it is so high on the food chain, mercury is often found accumulating in the body of the pike. This makes them unsafe to eat for pregnant women and young children. Pike is a great source of vitamin B12, phosphorus, and selenium.
Green Peas
Peas are an excellent plant-based protein source, particularly for vegetarians and vegans, as they include both essential amino acids and micronutrients. Each pea is rich in magnesium, phosphorus, iron, zinc, and copper, and provides 77 calories per 100 grams. Green peas can be served fresh or steamed and are typically added to stews and soups.
Tangerine
Tangerines are small citru fruit and contain 53 caloeries per 100 g serving. They contain more sugar than most other citrus fruits but also contain a carotenoid called cryptoxanthin which is good for your vision and skin. Tangerines are tasty and nutritious, making them a great addition to lunchboxes.
Watercress
Watercress grows naturally in flowing water and contains only 11 calories per 100g serving. It was traditionally eaten to combat mineral deficiencies and is likewise enjoyed in dishes for its distinctive peppery flavor. Watercress also contains iron, calcium, magnesium, and vitamins C and K. It also contains glucosinolates, which are said to have antioxidant properties.
Celery Flakes
Dried celery flakes are a nutrient-rich condiment that contains more nutrients than fresh celery. They are full of essential vitamins and minerals, such as magnesium, potassium, and vitamin C, in addition to small amounts of amino acids. Celery flakes are typically added to stews, spice blends, and soups.
Dried Parsley
Dried parsley contains high levels of fluoride, boron, and calcium, all of which are required to build strong bones and teeth. It is also full of antioxidants such as carotenoids and flavonoids, which help protect the cells in your body. You can add dried parsley to soups and sauces.
Snapper
Snapper is a great source of high-quality protein and contains 100 calories per 100g. This fish is also rich in vitamin B12, vitamin D, and selenium. However, it is important to source your snapper from the right places, as certain species can accumulate marine toxins such as ciguatera.
Beet Greens
Many people love eating beetroot, but did you know that its leaves are also edible and nutritious? Beet greens are packed with calcium, iron, and B vitamins, especially riboflavin, which helps convert the food you eat into energy. Many people like to add beet greens to their smoothies or sauté them for soup.
Pork Fat
Also known as lard, pork fat contains a balance of saturated and unsaturated fats. It has more monounsaturated fats than beef or lamb fat, which may benefit heart health by improving cholesterol levels. Pork fat also contains B vitamins, specifically niacin (B3) and riboflavin (B2), which help with energy metabolism and cell repair.
Swiss Chard
This leafy green is particularly rich in betalains, which are natural pigments with antioxidant and anti-inflammatory properties. Typically added to soups and salads, Swiss chard also contains iron, magnesium, and vitamins C, A, and K. This means it is good for bone health, vision, and immune function.
Pumpkin Seeds
The seeds from pumpkins and other squashes are known as pepitas. They are considered to be the richest plant-based sources of manganese and iron, making them good for bone formation, oxygen transport, and energy production. At 559 calories per 100g serving, they are a filling and healthy snack option.
Chia Seeds
Chia seeds are those small black seeds that have become famous for their high nutrient density. They are particularly high in dietary fiber, which aids digestion and intestinal health. They also contain complete protein, including all important amino acids. Chia seeds are also high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that promotes cardiovascular health.
Flatfish
Flatfish, including species such as sole and flounder, are lean, mild-tasting fish with typically low mercury levels. This makes them a nutritious and safe seafood to consume. They are a good source of thiamine, vitamin B2, selenium, and phosphorus. Flatfish has a delicate flavor and contains 70 calories per 100g serving.
Ocean Perch
Ocean perch is a deep-water Atlantic species that is high in protein and low in saturated fats. This fish has a firm texture, making it great for pan-searing or grilling. It is also a nutritious seafood choice as it also contains vitamin B12, selenium, and phosphorus. Ocean perch contains 79 calories per 100g serving.
Cherimoya
This delicious tropical fruit is often described as a blend of strawberry, banana, and pineapple. It contains 75 calories per 100g serving and is rich in natural sugars which provide a quick release of energy. Cherimoya also provides vitamins C, A, thiamine, and riboflavin. It also contains potassium which is good for your heart and fluid balance.
Almonds
Almonds are full of monounsaturated fatty acids, which support your heart health by improving your cholesterol levels. They are a versatile snack that can be eaten raw, roasted, or processed into almond butter. In addition to their yummy nutty taste, they are also jam-packed with nutrients, such as vitamin E and magnesium, and have also been linked to improved blood sugar control.
The Bottom Line On the Most Nutritious Foods
That concludes our comprehensive list of the most nutritious foods you can eat for your health. Not only are the foods on this list nutritious, but also very flavorful and full of variety. Make sure to include as many of these foods as you can in your upcoming meals. You will start to feel many of the benefits instantly!
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