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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 December 2, 2019

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

                      In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

                      These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

                      1. Make Your Decision and Never Look Back

                      Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

                      But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

                      Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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                      2. Live for Today, Package Things up in “Day-Tight Compartments”

                      You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

                      The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

                      3. Embrace the Worst-Case Scenario and Strategize to Offset It

                      If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

                      Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

                      If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

                      4. Put a Lid on Your Worrying

                      Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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                      To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

                      In the same manner, you can put a stop-loss order on things that cause you stress and grief.

                      5. Fake It ‘Til You Make It – Happiness, That Is

                      We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

                      If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

                      Marcus Aurelius summed it up aptly:

                      “Our life is what our thoughts make it.”

                      6. Give for the Joy of Giving

                      When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

                      One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

                      So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

                      7. Dump Envy – Enjoy Being Uniquely You

                      Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

                      Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

                      8. Haters Will Hate — It Just Means You’re Doing It Right

                      When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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                      So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

                      9. Chill Out! Learn to Rest Before You Get Tired

                      Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

                      It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

                      It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

                      10. Get Organized and Enjoy Your Work

                      There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

                      But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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                      Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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                      Featured photo credit: Tyler Nix via unsplash.com

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