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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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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