Not all fish is created equal.
Salmon — and other fatty types of fish — contain the greatest amount of omega-3s fatty acids.
Omega-3s are extremely important for the optimal function of your body. They're linked to improved wellbeing and a lower risk of many serious diseases.
Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.
A 100-gram piece of wild salmon contains 2.8 grams of omega-3s, along with lots of high-quality animal protein and ample vitamins and minerals, including large amounts of magnesium, potassium, selenium and B vitamins'
It is a good idea to eat fatty fish at least once or twice a week to get all the omega-3s your body needs.
Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many other common diseases.
Of all the 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 (9):
• Vitamin C: 200% of the RDI
• Vitamin A: 300% of the RDI
• Vitamin K1: 1,000% of the RDI
• Large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese
The same amount has 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale may be even healthier than spinach. Both are very nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in your intestine, preventing them from being absorbed (10).
Kale and other greens are also high in various bioactive compounds, including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test-tube and animal studies.
Summary Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals and cancer-fighting compounds.
The sea has more than just fish. It also contains massive amounts of vegetation.
There are thousands of different plant species in the ocean, some of which are very nutritious. Usually, they are referred to collectively as seaweed.
Seaweed is popular in dishes like sushi. Many sushi dishes also include a type of seaweed known as nori, which is used as an edible wrapping.
In many cases, seaweed is even more nutritious than land vegetables. 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 capacitiesz
But seaweed really shines in its high content of iodine, a mineral your body uses to make thyroid hormones.
Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine it needs.
Garlic really is an amazing ingredient.
Not only can it turn all sorts of bland dishes delicious, it is also very nutritious.
It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium.
Garlic is also high in beneficial sulfur compounds such as allicin.
Many studies show that allicin and garlic may lower blood pressure as well as total and "bad" LDL cholesterol. It also raises "good" HDL cholesterol, potentially reducing 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.
Raw garlic also has significant antibacterial and anti-fungal properties.
Many sea animals are high in nutrients, but shellfish may be among the most nutritious of all.
Commonly consumed types of shellfish include clams, oysters, scallops and mussels.
Clams are among the best sources of vitamin B12in existence, with 100 grams of clams supplying over 16 times the RDI. They are also loaded with vitamin C, various B vitamins, potassium, selenium and iron.
Oysters are also very nutritious. Only 100 grams supply 600% of the RDI for zinc, 200% of the RDI for copper and large amounts of vitamin B12, vitamin D and several other nutrients.
Though shellfish are among the world’s most nutritious foods, most people rarely consume them.