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Top 10 Most Nutrient-rich Foods in the World

Top 10 Most Nutrient-rich Foods in the World

Gobbling multivitamins every day might be a good way to inject some nutrients in to your system, but let’s face it—eating real food is much more fun than swallowing multivitamins. If you choose the right combination of foods, you are guaranteed to get the essential nutrients your body needs to keep healthy and strong. You just need to know which foods provide the most nutrients.

According to The George Mateljan Foundation (TGMF), a not-for-profit foundation out to help make a healthier you and a healthier world, there are thousands of different foods in the world that contain at least several of the nutrients our bodies need. These nutrient-rich foods are among the world’s healthiest foods and serve as the basis of our healthiest diets.

In the best-selling book The World’s Healthiest Foods, biologist, nutritionist, and TGMF founder George Mateljan says the healthiest foods in the world are the most nutrient-dense sources of natural, essential nutrients. These foods are also the best-tasting, most readily available, common, and inexpensive foods in the world. If you are looking to change your diet for tasty, natural, nutrient-rich foods, these top 10 foods represent the world’s healthiest foods.

1. Vegetables

vegetables

    You can’t argue about the health benefits of a diet rich in vegetables. Vegetables keep your appetite in check so you don’t consume too much or too little food. They lower blood pressure and risk of digestive and eye problems. Vegetables also reduce your risk of stroke, heart disease, and some cancers.

    Among the most nutritious vegetables you can eat are:

    • Asparagus
    • Avocados
    • Broccoli
    • Brussels sprouts
    • Cabbage
    • Carrots
    • Cauliflower
    • Celery
    • Collard greens
    • Cucumbers
    • Garlic
    • Onions
    • Potatoes
    • Romaine lettuce
    • Sea vegetables
    • Spinach
    • Squash, summer
    • Squash, winter
    • Sweet potatoes
    • Swiss chard
    • Tomatoes
    • Turnip greens
    • Yams

    2. Fruits

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    shutterstock_117355264

      Fruits are nature’s best gift of medicine complete with minerals, vitamins, anti-oxidants, and a host of other beneficial, plant-derived micronutrients (phyto-nutrients). These foods are naturally low in fat and calories, and none have cholesterol. Their high disease-prevention value includes protection from chronic diseases like cancer, diabetes, and obesity.

      Some of the most nutritious fruits you can add to your diet are:

      • Apples
      • Apricots
      • Bananas
      • Blueberries
      • Cantaloupe
      • Cranberries
      • Figs
      • Grapefruit
      • Grapes
      • Kiwifruit
      • Lemon/Limes
      • Oranges
      • Papaya
      • Pears
      • Pineapple
      • Plums
      • Prunes
      • Raisins
      • Raspberries
      • Strawberries
      • Watermelon

      3. Whole grains

      whole grain

        Whole grains are low in fat and high in fiber. They help keep the colon and heart healthy and also calm inflamed tissues that can cause health problems like swollen feet.

        Some of the world’s most nutritious whole grains include:

        • Barley
        • Brown rice
        • Buckwheat
        • Corn
        • Millet
        • Oats
        • Quinoa
        • Rye
        • Spelt
        • Whole wheat

         4. Legumes (dried beans and peas)

        legumes

          Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. Iron from legumes is especially helpful for people who don’t eat meat. Moreover, dried beans and peas are low in fat and high in quality protein, which is a powerful, health-boosting combination.

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          Some of the world’s most nutrient-dense legumes are:

          • Black beans
          • Dried peas
          • Garbanzo beans (chickpeas)
          • Kidney beans
          • Lentils
          • Lima beans
          • Miso
          • Navy beans
          • Pinto beans
          • Soybeans
          • Tofu and Tempeh

          5. Seafood

          seafood

            Seafood provide vital nutrients (most notably the omega-3 fatty acids, EPA and DHA} that help prevent and mitigate common chronic diseases, such as diabetes, arthritis and heart disease. The UN Food and Agriculture Organization (FAO) says, “Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine in marine fish.”

            Because of the high nutritional value of seafood, experts recommend you eat two seafood meals each week. Some of the most nutritious and tasty seafood you can eat are:

            • Cod
            • Halibut
            • Salmon
            • Sardines
            • Scallops
            • Shrimp
            • Tuna

            6. Low-fat dairy products

            dairy products

              Dairy products and milk constitute 10 to 12 percent of our total dietary fat. While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause problems with high calories and weight gain. Low-fat milk (1% milk) and eggs have very little fat. The low-fat products help build muscles, prevent obesity, and lower risks of diseases like type 2 diabetes and hypertension.

              Among the world’s best low-fat dairy products and eggs are:

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              • Cheese, grass-fed
              • Cow’s milk, grass-fed
              • Eggs, pasture-raised
              • Milk, goat
              • Yogurt, grass-fed

              7. Nuts and seeds

              nuts

                Nuts and seeds are a delicious and reliable source of enriching proteins, vitamins, fiber and complex carbohydrates. These foods also provide generous amounts of ‘trace’ or ‘minor’ minerals like selenium, magnesium, copper, and zinc, which are under-consumed in today’s over-processed diets. 

                Some of the most nutritious nuts and seeds in the world are:

                • Almonds
                • Cashews
                • Flax seeds
                • Peanuts
                • Pumpkin seeds
                • Sesame seeds
                • Sunflower seeds
                • Walnuts

                8. Natural sweeteners

                honey

                  Whether made from sugar cane or plants like maple, incorporating natural sweeteners in your diet is one of the healthiest ways to lose weight. Generally, the less you process the sugar source the more nutrients you get in your sweetener.

                  The world’s best sources of natural sweeteners are:

                  • Blackstrap molasses
                  • Honey
                  • Maple syrup

                  9. Lean meats and poultry

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                  lean meat

                    Lean meat provides essential proteins that have a lower fat and calorie content compared to non-lean meats. Poultry provide important vitamins like vitamins B3 and vitamins B6, as well as trace minerals like selenium and choline. Choline helps with proper nerve function. If you are following a low fat and low calorie diet, lean meats and poultry are a good option for you.

                    Among the most nutrient-dense lean meats and poultry are:

                    • Beef, grass-fed
                    • Chicken, pasture-raised
                    • Lamb
                    • Turkey, pasture-raised
                    • Venison

                    10. Healthy drinks

                    healthy drink

                      Besides quenching thirst, drinks can also make part of a healthy diet. Incorporate drinks that offer the most nutritional and health benefits in your diet.

                      Three of the most nutritious drinks you can use are:

                      • Green tea – rich in polyphenols and catechins that fight various cancers and help your heart function properly.
                      • Soy sauce – a great antioxidant that is rich in many essential minerals and vitamins.
                      • Water – keeps you hydrated and brings a host of health benefits, including preventing kidney damage.

                      Of course, there are many other health-promoting foods like olive oil (extra virgin) that did not make it on this list. If you know other nutrient-dense foods that make a wonderful, healthy diet, don’t hesitate to mention them in the comments. Let us know about them so we can all enjoy the great and natural tastes of those foods too.

                      More by this author

                      David K. William

                      David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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                      Last Updated on May 28, 2020

                      How to Overcome Boredom

                      How to Overcome Boredom

                      Have you ever been bored? Restless? Fidgety? In need of some inspiration?

                      I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

                      If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

                      What is Boredom?

                      We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

                      You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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                      It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

                      If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

                      When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

                      Sometimes It’s Good to Be Bored

                      If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

                      Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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                      Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

                      In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

                      It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

                      Who knows, maybe ‘boredom’ is actually good for us?

                      Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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                      In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

                      3-Step Strategy to Overcome Boredom

                      1. Get Focused

                      Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

                      You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

                      Here are a few ideas:

                      • Spend some time in quiet contemplation considering what’s important to you.
                      • Start that creative project you’ve been talking about for the last few weeks.
                      • Brainstorm: think of some ideas for new innovative products or businesses.

                      2. Kill Procrastination

                      Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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                      So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

                      Here are some ideas:

                      • Do some exercise.
                      • Read a book.
                      • Learn something new.
                      • Call a friend.
                      • Get creative (draw, paint, sculpt, create music, write).
                      • Do a spring cleaning.
                      • Wash the car.
                      • Renovate the house.
                      • Re-arrange the furniture.
                      • Write your shopping list.
                      • Water the plants.
                      • Walk the dog.
                      • Sort out your mail & email.
                      • De-clutter (clear out that wardrobe).

                      3. Enjoy Boredom

                      If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

                      Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

                      So, take some time to relax. You never know, you might even like it.

                      Final Thoughts

                      Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

                      More Tips on Overcoming Boredom

                      Featured photo credit: Johnny Cohen via unsplash.com

                      Reference

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