15 of the Most Nutritious Foods on the Planet

15 of the Most Nutritious Foods on the Planet

 With ‘superfood’ now a common buzzword, here are a few foods truly at the top when it comes to healthy

Spinach

These leafy greens are packed with iron, calcium and vitamin A (for healthy eyes and skin). Spinach is also high in folate which helps the body make healthy new cells.

Pumpkin

This member of the squash family is high in fiber and vitamin A, plus their orange color comes from a healthy dose of beta carotene, an antioxidant that helps improve heart health.

Broccoli

This member of the cruciferous family is high in potassium, iron, plus ample amounts of vitamin A and C. Broccoli also contains a certain pectin fiber that binds to bile acids and keeps cholesterol in check.

Eggplant

Its distinct purple skin contains phyto nutrients that improve blood circulation, and the milky white flesh is a good source of fiber and B vitamins.

Dark Chocolate

The high concentration of cocoa means this treat is packed with antioxidants to help reduce the risk of heart disease. Just remember, a little can go a long way— enjoy a little at a time.

Apples

High in both soluble and insoluble fiber, apples are helpful for aiding digestion and weight loss. The skin is rich in vitamins C and A, so don’t peel it away!

Black Beans

Part of the legume family, black beans are high in protein and fiber making them a popular meat substitution for vegetarians. They are also high in omega-3 fatty acids for a healthy heart.

Sweet Potatoes

Not to be confused with yams, these orange spuds are a good source of vitamins C, B, and D as well as iron and potassium.

Tomatoes

One of the most popular, tomatoes contain ample amounts of vitamins A, C and K plus a load of lycopene which can help lower inflammation and cholesterol levels.

Chia Seeds

These tiny seeds are packed with omega-3s, antioxidants, and even protein. Chia seeds also offer a high amount of fiber for healthy digestion, as well as calcium, magnesium and phosphorus.

Blueberries

Their deep color reflects their high content of antioxidant compounds, more than most other common fruits or vegetables. Blueberries also contain significant amounts of antibacterial and antiviral compounds.

Kale

Among the plethora of vitamins and nutrients in kale, manganese helps the body produce energy from protein and carbohydrates. These leafy greens also offer fiber, vitamin C, calcium, lutein and iron.

Brussels Sprouts

A cruciferous vegetable, these sprouts offer phytonutrients, vitamins A and C, potassium, folate, iron and fiber.

Flaxseeds

A top source for ALA (alpha linolenic acid), flaxseeds help with efficient metabolism. They are also a source of soluble fiber which aids in healthy digestion, as well as stabilizing blood sugar.

Almonds

High in protein, these nuts are also an abundant source of healthy fats, vitamin E, calcium, fiber, folate, iron and magnesium. A handful can help regulate blood sugar levels and shed a few extra pounds.

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