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Top 10 Most Nutrient-rich Foods in the World

Top 10 Most Nutrient-rich Foods in the World
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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 July 12, 2021

                      100 Incredible Life Hacks That Make Life So Much Easier

                      100 Incredible Life Hacks That Make Life So Much Easier
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                      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                      By tweaking little things in your daily life, it can make your life much more convenient!

                      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                      83 tie a small piece of bright colored fabric

                        84 write random letter

                          85 use a rubberband

                            86 dorm smell bad

                              87 lean your phone on your sunglassess

                                89 how to waterproof your shoes

                                  90 take a picture of the name card

                                    91 iron inside out

                                      92 old newspaper

                                        93 tumble try shoes

                                          keep a card like this

                                            SONY DSC

                                              94 soap bar

                                                95 make a hole

                                                  96 drop the battery

                                                    97 use a coozie

                                                      98 when taking a picture

                                                        use a clean dust pan

                                                          try a pants hanger

                                                            use your cellphone light

                                                              use a spring from an old pen

                                                                quick and easy iphone speaker

                                                                  user binder clips

                                                                    wrap a wet paper towel around your beverage

                                                                      put pancake mix in a ketchup bottle

                                                                        clean out an old lotion bottle for your beach

                                                                          use a muffin tin to serve condiments at a bbq

                                                                            doritos are great for kindling

                                                                              use nail polish to identify different keys

                                                                                use a hanging shoe rack to store cleaning supplies

                                                                                  freeze grapes to chill white wine without

                                                                                    use paper clips to organize your cables

                                                                                      almost finished your jar of nutella

                                                                                        sick of having a box full of tangled

                                                                                          unroll the rim to increase the capacity

                                                                                            cut open toilet paper rolls and use as a cuff

                                                                                              remove the stem from strawberries

                                                                                                turn an old bottle into a simple little cord holder

                                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                    how to fold a fitted bed sheet

                                                                                                      tired of snoozing past your alarm

                                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                                          ut a wooden spoon across a boiling pot

                                                                                                            use bread clips to save flip-flops

                                                                                                              take pictures of friends holding items

                                                                                                                how i always know which headphone is the left one

                                                                                                                  put a stocking over the end of a vacuum

                                                                                                                    How to make sure you drink enough water

                                                                                                                      user a can opener to open blister

                                                                                                                        good sandwich guide

                                                                                                                          turn your muffin pans upside down

                                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                                              the right way to make a blt

                                                                                                                                add one teaspoon of baking soda

                                                                                                                                  38

                                                                                                                                    hair straighteners equals to collar irons

                                                                                                                                      stack your clothes vertically to see them all

                                                                                                                                        the right way to make cookies in the summer

                                                                                                                                          how to clean a blender

                                                                                                                                            the right way to eat a popsicle

                                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                                        use a soda pop tab

                                                                                                                                                          50

                                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                                  kids fall out of bed

                                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                                      58

                                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                                hiding your emergency money

                                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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