Here are the 11 most nutrient-dense foods on the planet, salmon. Not all fish are created the same way. Of all the green leafy vegetables, kale is king. The sea has more than just fish.
Garlic is truly an amazing ingredient.
Vitamin Ais only one vitamin, but two types are found in foods. Preformed vitamin A, which the body can use immediately, is found in animal foods. Provitamin A is found in plant foods and is a precursor to the type of vitamin A that the body has you can use. Beta-carotene is the most common example of provitamin A.
Sweet potatoes are nutrient-rich and delicious. A medium sweet potato has approximately 900 micrograms of vitamin A, and most of it comes from beta-carotene. They also have vitamin C, potassium, fiber and traces of iron. A cup of cooked spinach has 943 micrograms of vitamin A, enough for a whole day. Winter squash as a group is high in vitamin A, but butternut squash contains the most, with 153 mcg per cup.
It also contains potassium, vitamin C and traces of calcium. But it doesn't have too many calories. A cup of pumpkin cooked in cubes has 82 calories. Carrots are well known for their high vitamin A content. In fact, a single medium carrot contains 509 micrograms of vitamin A.
Carrots also contain potassium, with traces of vitamin K and calcium. Raw carrots go well with a little vegetable sauce or hummus, but they're also good in salads. Melon is high in vitamin A and is on my list because it's so versatile. It's perfect in summer fruit salads or on its own.
A cup of melon cubes contains 270 micrograms of vitamin A. It is also an excellent source of vitamin C with traces of potassium and magnesium. To keep as much as possible, choose to steam or grill these foods instead of boiling them (unless you are preparing soups or stews with the liquid). During food preparation, cooking and manufacturing, salt is used as a preservative and flavor enhancer.
A healthy, balanced diet containing a variety of foods should provide all the vitamins the body needs to function properly. You should get most of the energy you need from starchy foods (potatoes, pasta and cereals) without the need for free sugars. The 15 foods with the highest vitamin content are fish, dark green leafy vegetables, seeds, broccoli, pork, veal, lamb, mushrooms, nuts, eggs, sweet peppers, avocados, peas, winter squash and fruits. The body needs certain minerals to build strong bones and teeth and to convert the food you eat into energy.
Fiber is an important part of a healthy, balanced diet and is only found in foods that come from plants. Trace minerals are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy products, vegetables and nuts. Most people don't need to increase their sodium intake and should limit sodium-rich foods if they tend to eat more than the recommended daily allowance of 2300 milligrams. Most foods contain traces of cobalt, but foods high in vitamin B-12 are particularly rich in cobalt. While your body needs these vitamins to work properly, you don't need to eat foods that contain them every day. Fat-soluble vitamins are found primarily in foods high in natural fats, such as dairy products, eggs, and oily fish.