The ten best foods on earth

Terms such as nutrient-dense, nutrient-dense, or high-nutrient-dense foods refer to the minute It refers to the number of beneficial nutrients in a single food product in proportion to its energy content or weight with the small amount of harmful nutrients in it, according to the Boldsky website.

The World Health Organization classifies foods and food products according to their nutritional composition. There are foods that are rich in nutrients but relatively low in calories, while others are nutrient-dense and contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats. Examples of nutrient-dense foods include fruits, vegetables, whole grains, low-fat or fat-free dairy products, seafood, lean meats, eggs, peas, beans, and nuts.

Some foods contain very rich nutrients, as well as a variety of vitamins and minerals. It is also characterized by the density of nutrients at a higher level than its counterparts. But although these foods are among the most nutrient-dense foods on the planet, a person should not rely solely on them without the rest of the nutrients that provide the body with the rest of the elements that the human body needs. Rather, he must eat a variety of foods in his meals to ensure that he obtains a varied nutritional profile and avoid any nutrient deficiencies, which means that a balanced meal should include foods from the five food groups, namely: carbohydrates, proteins, fats, vitamins and minerals.

Top 10 foods that contain iron

There are only a limited number of calories or food that a person can consume in a day. Therefore, experts consider it wise to fill this calorie quota with plenty of nutrient-rich foods to meet the body's nutritional requirements.

According to the Boldsky website, the list listed below are some of the foods that are rich in nutrients and can be part of your daily diet:

1. Salmon and sardines

Fish is generally considered nutritious. But like all vegetables, there is a difference in benefits depending on the type of fish. Salmon is extremely rich in omega-3 fatty acids, magnesium, potassium, selenium and B vitamins, which help protect the body from serious diseases such as heart and Alzheimer’s, for example.

2. Garlic

Garlic is known for its versatility and benefits, which make it a part of most dishes. Garlic is rich in vitamin C, some B vitamins, calcium, potassium, copper, manganese, and selenium. It also contains sulfur compounds. Several scientific studies show that eating garlic regularly can lower blood pressure, reduce bad cholesterol (LDL) and increase HDL (good) cholesterol, as well as prevent colon and stomach cancer. Raw garlic also acts as an antibacterial and antifungal.

3. Broccoli and cauliflower

considered as . Vegetables including broccoli, cauliflower and cabbage are a good source of phytonutrients, and are rich in folic acid, vitamins C, E and K, and fiber.

Broccoli and cauliflower help reduce inflammation and reduce the risk of cancer, along with their anti-cancer, anti-bacterial, and anti-viral effects.

Foods that your skin loves make it beautiful

4. Leafy vegetables

Dark leafy green vegetables contain good amounts of vitamins A, C, and K, magnesium and calcium. It is also rich in iron and dietary fiber and has a low glycemic index, in addition to being very rich in phytochemicals and b-carotene flavonoids.

Several studies show that leafy greens provide protection from cardiovascular disease and cancer. Its antioxidants help reduce oxidative damage to cells and thus help fight aging. Vitamin A promotes eye health.

5. Chia seeds

Chia seeds are a storehouse of protein and a complete source of amino acids, carbohydrates, fiber, calcium and antioxidants. Some studies have indicated that eating chia seeds regularly is linked to improved heart health. They also provide a great alternative to dairy products as they are rich in calcium. Chia seeds help contain the rise in blood sugar levels.

6. Cowpea

Cowpeas are legumes that are high in protein, fiber, and good amounts of iron, magnesium, phosphorous, calcium and zinc. Cowpeas ensure a high amount of nutrients beneficial for bone health and joint flexibility. Calcium, magnesium and phosphorous help control blood pressure naturally, while high fiber prevents insulin spikes, controls blood sugar levels and improves gut health.

7. Almonds

Eat 8-10 soaked almonds daily to get protein, fiber, vitamin E, calcium, copper, magnesium, riboflavin, iron, potassium, selenium, zinc, B vitamins, niacin, thiamin and folate.

Soaking almonds is the best way to get maximum benefits which include strengthening muscles and bones and lowering bad cholesterol. Almonds also help reduce feelings of depression and stress and protect cells from damage.

8. Peanuts

Peanuts are known to be a good source of healthy fats, protein, and fiber. It contains a lot of potassium, phosphorous, magnesium and B vitamins. Although it is high in calories, peanuts are rich in nutrients and low in carbohydrates. Experts recommend that women eat peanuts during pregnancy because they are rich in biotin. Peanuts provide healthy nutrients for the heart and blood vessels along with antioxidants.

Some studies suggest that peanuts help reduce the risk of developing gallstones. Regular consumption of peanuts helps lower cholesterol.

9. Walnut

Walnuts contain calcium, iron, proteins, potassium, magnesium and omega-3 fatty acids. Research results indicate that it helps reduce inflammation that causes heart attacks, in addition to preventing blood clots. Regular consumption of walnuts in moderate amounts contributes to lowering the bad LDL cholesterol.

It promotes good bacteria in the gut in addition to the advantage of improving the management of blood sugar levels. It also protects against certain types of cancer

10. Yogurt

Yogurt is a good source of calcium and protein, and it also contains live probiotic bacteria. These "good bacteria" can protect the body from other, more harmful bacteria. All health starts in the gut, and adding fermented foods and fresh homemade yoghurt is an important way to get the good live bacteria in your body. Experts agree that a well-functioning intestine leads to the regular expulsion of toxins from the body, as well as the fact that good bacteria enhance the performance of the immune system at the same time.