Of all the super healthy leafy greens, kale is the king.
It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.
A 100 gram portion of kale contains :
200% of the RDA for Vitamin C.
300% of the RDA for Vitamin A (from beta-carotene).
1000% of the RDA for Vitamin K1.
Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.
This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale may be even healthier than spinach. 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.
Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies
2. Seaweed :
The sea has more than just fish… it also contains massive amounts of vegetation.
Usually referred to as “seaweed,” there are thousands of different plant species in the ocean, some of which are incredibly nutritious.
In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese.
It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity.
But where seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones.
Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine that it needs.
If you don’t like the thought of eating seaweed, then you can also get it as a supplement. Dried kelp tablets are very cheap and loaded with iodine.
Garlic really is amazing.
Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.
It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.
But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic.
There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL… which should lead to a reduced risk of heart disease down the line.
It also has various cancer-fighting properties. Studies show that people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach.
Garlic is also very potent at killing pathogens like bacteria and fungi.
A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins.
Potatoes really are one of the world’s most perfect foods.
They contain a little bit of almost every nutrient we need and there have been accounts of people living on nothing but potatoes for a long time.
They are also one of the most fulfilling foods in existence. When researchers compared the “satiety value” of different foods, boiled potatoes scored higher than any other food they measured.
If you cook the potatoes and then allow them to cool afterwards, they also form large amounts of resistant starch, a fiber-like substance with many powerful health benefits.
When it comes to the nutritional value of fruits, blueberries are in a league of their own.
Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine.
They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain.
Several studies have examined the health effects of blueberries in humans.
One study found that blueberries improved memory in older adults.
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.
Then multiple studies suggest that blueberries can help fight cancer.
6.Dark Chocolate (Cocoa) :
Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.
It is loaded with fiber, iron, magnesium, copper and manganese.
But the biggest factor is its amazing range of antioxidants.
In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries.
There are multiple studies in humans showing that dark chocolate has powerful health benefits… including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function.
One study found that people who consumed chocolate 5+ times per week had a 57% lower risk of heart disease.
Given that heart disease is a common cause of death in the world, this finding could have implications for millions of people.
Make sure to get dark chocolate with a 70% cocoa content, at least. The best ones contain 85% cocoa or higher.
Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants.