We often hear the term “super food”. This term leads us to believe that this food has some kind of magical power. The truth is there are no real magic foods. There is, however, some real super nutrient packed foods available.
So, in order to maximize the amount of nutrients you take in, it makes sense to spend your daily intake budget wisely. The best way to do this is to simply eat the foods that carry the greatest amount and variety of nutrients.
My healthy food picks consists of foods that are super nutrient packed. That is, they have been proven to contain more vitamins, minerals, antioxidants and other valuable nutrients (per/calorie) than most all other foods in their class. These so called “super foods” are Diabetic and heart friendly, and will fit perfectly into any weight loss program.
Here are 5 of the most nutrient packed foods that exist
1. Salmon
Even though most don’t give it much thought, when it comes to eating fish some types deliver a bigger nutritional wallop than others.
Salmon, and other fatty types of fish, contain a high amount of Omega-3 fatty acids. This polyunsaturated fat, being an anti-inflammatory compound, is extremely important in order for the body to function optimally. Omega-3’s are linked to improved wellbeing while lowering risk of many serious chronic diseases. (1)
While salmon is mainly valued for its beneficial fatty acid composition, it also packs a massive amount of other super nutrients. Just one 3 ounce serving contains 2 grams of Omega-3s, 22 grams of high quality complete protein and a host of vitamins and minerals, including all the B-vitamins as well as high amounts of Magnesium, Potassium, Selenium. (2)
Many studies now confirm that the people who eat salmon and other fatty fish on a regular basis significantly lower risk of cardiovascular disease, dementia, and depression while improving over-all cognitive performance. (3, 4, 5, 6)
Also worth noting is the fact that salmon tastes delicious, is fairly simple to prepare and pairs well with many low glycemic veggies and fruits. It also has a fairly high satiety value helping you feel full quicker and longer.
Your best option is trying to choose wild caught over farm raised, if possible, as it has a higher Omega-3 to Omega-6 ratio and is less likely to contain other harmful contaminants. (7)
2. Kale
When it comes to super nutrient dense foods in the leafy green department, kale is crowned king. It is loaded with an array of vitamins, minerals, fiber, antioxidants and phytochemicals. In fact it’s so nutrient dense the Aggregate Nutrient Density Index (ANDI) scores kale a perfect 1000.
An ANDI score shows the nutrient density of a food on a scale from 1 to 1,000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including but not limited to: vitamins, minerals, phytochemicals and antioxidant capacities. (8)
A one cup portion of chopped kale contains 134% of the RDA for Vitamin C, 206% of the RDA for Vitamin A (from beta-carotene), 684% of the RDA for Vitamin K1. All while being armed with a large amount of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese. (9)
Kale is even ranked higher than spinach. Of course both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed. (10, 11)
Kale and other leafy greens and cruciferous vegetables are also loaded with the bioactive compounds, Indole-3-Carbinol and Isothiocyanates, both of which have been shown to have cancer fighting properties in early stage testing. (12, 13)
3. Eggs
Eggs have been unfairly demonized because of their high saturated fat and cholesterol content. Despite this, numerous studies now actually support the hypothesis that dietary cholesterol is not something you need to be overly concern about due to the fact that the cholesterol in one’s diet doesn’t raise LDL (what we consider bad cholesterol) in the blood. (14)
In fact, eggs are one of the few foods that I would consider classifying as a superfood. Think of it this way, this one single food has every nutrient required to turn a single cell into a live baby chicken. That’s pretty powerful stuff.
They are loaded with so many of the vitamins, minerals and other powerful nutrients that are becoming rare in the modern day diet that I personally grade them as one of the most nutritious foods on the planet. (15, 16, 17)
Eggs also contain high quality complete protein and healthy fats. They have all the characteristics of the quality calories your body needs including a high thermic effect, a high satiety value and a low glycemic response. In fact, several studies suggest that they can help with weight loss. (18, 19)
This clearly outlines that whole eggs are a nutrition packed powerhouse when it comes to foods. Also let’s not forget that eggs are cheap, taste amazing and are super easy to prepare.
The best is to stick with pastured and/or omega-3 enriched eggs. They’re healthier and more nutritious than most other conventional supermarket egg choices. (20, 21)
4. Blueberries
When it comes to the nutritional value of fruit, blueberries rise to the top of the bowl. Although they’re not as high in vitamins and minerals as some of our nutrient packed vegetables, because of their high skin-to-pulp ratio and deep color, the antioxidant content puts them as the leader of the pack in their class.
Blueberries are loaded with powerful antioxidant substances, including anthocyanin and various phytochemicals. These bioactive compounds have been proven to help fight against age-related chronic diseases such as cancer, diabetes, hyperlipidemia, hypertension, neurodegeneration, obesity, and osteoporosis (22)
Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults. (23)
Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet. This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood. (24, 25)
So, as we can see, evidence is pointing out that blueberries are superior compared to most other fruits. They are loaded with powerful antioxidants which have the ability to protect you against many chronic issues.
5. Dark Chocolate (Cocoa)
Who doesn’t like chocolate! But most of us eat milk chocolate which is loaded with sugar and fat. But dark chocolate with a high cocoa content is one of the most nutritious foods you can eat. This type is loaded with fiber, iron, magnesium, copper and manganese. (26)
Although it’s mineral spectrum is quite impressive the biggest benefits come from its amazing range of antioxidants. In fact, one study showed that cocoa scored higher in antioxidant protection than any other food they tested, which included blueberries and acai berries. (27)
There are multiple studies in humans all concluding that dark chocolate has powerful health benefits including; improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function. (28, 29,30)
One study has even found that people who consumed dark chocolate high in cocoa several times per week had a 57% lower risk of heart disease. Given that heart disease is the most common cause of death in the world, this finding could have beneficial implications for a large number of people. (31)
Eating a small 1 to 2 ounce square of quality dark chocolate every day may be one of the best ways to supplement your diet with an enjoyable treat that’s filled up with amazing antioxidant protection. Just makes sure it contains at least 80% cocoa or higher.
