Best Top 5 Most Nutritious Foods

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Top 5 Most Nutritious Foods

Here are the Top 5 Most Nutritious Foods in the world. Have a brief overview of them:

1. Kale

Kale is a dark green leafy vegetable with high dietary fiber and protein content, known as the king of vegetables. It is considered one of the healthiest foods on this planet. It contains many antioxidants that fight against cancer and heart diseases, such as omega 3 fatty acids, beta carotene, vitamin C, E, potassium, and calcium.

Where does Kale found?

Kale is widely found in most countries. It has been grown and consumed as food from Ancient Roman times through the present day. It is considered one of the healthiest foods on this planet.

Nutritional Values for per 100g Kale:
Energy52 kcal
Carbohydrates6.5g
Protein2.9g
Fat0.1g
Sodium8mg
Dietary Fiber1.6 gm
Vitamin A36 IU
Riboflavin0.2 mg
Niacin1 mg
Vitamin B60.2 mg
Folate of vitamin B1224 mcg
Pantothenic acid iodine44 mcg
Vitamin C84 mg
Calcium39 mg
Iron0.7mg
Health Benefits of Kale:

Low in calories. Kale contains very few calories (52 per 100g), and hence it is common in fat content.   It has abundant amounts of fiber. Fiber helps in digestion, prevents constipation, regulates cholesterol, and keeps blood sugar levels under control. It also prevents heart disease, colon cancer, breast cancer, diabetes and reduces the risk of gallstones. It also relieves symptoms of irritable bowel syndrome (IBS).  

Rich sources of antioxidants such as beta carotene, vitamin C, and vitamin E work to fight against free radicals, thus fighting the aging process by slowing down cell degeneration.   Anti-inflammatory properties found in this vegetable helps in relieving pain and swelling. It contains boron, a vital element for bone health; it prevents osteoporosis, arthritis, and joint problems.   It also promotes healthy skin, hair, nails, lowers blood pressure and cholesterol levels.

It can be cooked in various ways, such as sautéing or steaming, and it also tastes great when raw with vinegar or lemon juice.

2. Broccoli

Broccoli is one of the Top 5 Most Nutritious Foods in the world. It is a healthy vegetable high in dietary fiber and rich in vitamins and minerals.

Where does Broccoli found?

Broccoli is an edible green plant in the cabbage family whose large flower head is eaten as a vegetable. Broccoli has been cultivated since ancient times, and it grows best in warm climates. It can be found throughout North America, Central America, Europe, South America, and Asia.

Nutritional Values for per 100g Broccoli:
Energy26 kcals
Carbohydrates2.5 gms (4%RDA)
Fiber1.0 gm (82% RDA )
Sugar0.2 gms (8%RDA)
Protein2.4 gms (6% RDA)
Vitamin A308IU (53% RDA)
Vitamin C91mg (150 % RDA)
Folate of vitamin B1229mcg
Thiamin0.2mg (14%RDA)
Iron0.9mg (30 % RDA)
Calcium90mg (10 % RDA)
Vitamin B60.1mg (9%RDA)
Magnesium20mg (10 % RDA)
Potassium408mg (17%)
Health Benefits of Broccoli:

It is one of the healthiest foods on this planet. It contains lots of antioxidants that fight against cancer and heart diseases, such as omega 3 fatty acids, beta carotene, vitamin C, E, potassium, and calcium.   Broccoli helps to detoxify your body by flushing out harmful substances like heavy metals, pesticides, or other toxic chemicals. It helps in improving eyesight.

It also prevents macular degeneration. Controls blood pressure and protects against stroke and heart diseases. It also keeps bones strong, thus reduces the risk for osteoporosis. Prevents prostate cancer; studies have shown that men who ate Broccoli four times a week had half the risk of developing prostate cancer, compared with men who ate Broccoli once a week or less.  

It also helps in easing the symptoms of asthma, boosting immunity, and fighting allergies. Broccoli is one of the best food for weight loss as it fills you up quickly with very few calories.

In general, vegetables are loaded with vitamins, minerals, and fiber vital for our health. Include lots of cooked or raw vegetables in your daily diet to have a healthy body. Statistics show that eating five servings (80 g) of vegetables per day reduces the risk of stroke by 18 percent, heart disease by 20 percent, cancer by 35 percent, and overall mortality by 15 percent.

3. Spinach

Spinach, an edible flowering plant of the amaranth family, is a rich source of antioxidants and vitamins. It contains over 20 unique flavonoid compounds, which provide protection against various forms of free radicals that boosts our immune system.

Where does Spinach found?

Spinach is native to Persia and was introduced in India in the 5th century. It grows best in cool weather as its leaves wilt quickly. Today it is cultivated throughout Asia, Africa, the Americas, and Europe.

Nutritional values for 100 gms Spinach:
Energy38 Kcals
Carbohydrates2.4 gms (3% RDA)
Fiber1.1 gm (96%RDA)
Sugar0.2 gms (8%RDA)
Protein3.9gms (7 %RDA)
Vitamin A  22 05IU (49% RDA)
Vitamin C113 mg (188% RDA)
Folate of vitamin B12230mcg
Thiamin0.5mg (32% RDA)
Iron5mgs (23%)
Calcium51mgs (6 %RDA)
Vitamin B60.4 mg (23 %RDA)
Magnesium74mgs (22% RDA)
Potassium1166mgs (43% RDA)
Health Benefits of Spinach:

It is high in iron and vitamin C that helps to boost the immune system. Fiber present in Spinach makes you feel full for a longer time and thus helps to lose weight. It contains magnesium, which controls blood pressure. Essential minerals like potassium, phosphorus, zinc, and copper; antioxidants lutein, zeaxanthin, and beta carotene offer protection against heart disease; cancer-preventing vitamins A & C. Low glycemic index makes it suitable for Type 2 diabetes patients. Regularly consuming Spinach helps to keep your skin healthy and prevents premature aging by fighting against free radicals. It also helps in relieving symptoms of asthma, bronchitis, and sinus infections.

It is an excellent food for weight loss as it contains lots of fiber that makes you feel full. Spinach is a natural diuretic; consuming spinach juice before your meals help in reducing the amount of water retention and bloating during your menstrual phase. Spinach is one of the best vegetables for body cleansing, detoxifying, and losing weight as its leaves are very rich in nutrients.

4. Avocado

The following Top 5 Most Nutritious Foods is Avocado. Avocado is a tropical fruit, first cultivated in Mexico and then spread all over the world. The rich fatty fruit is an excellent source of vitamins, minerals, and essential monounsaturated fats that boosts heart health.

Where does Avocado found?

Avocado is a native of Mexico and today is grown in tropical regions all over the world. It is an evergreen tree that grows up to 20m tall, and since its fruits appear in clusters, there are more than 300 varieties of Avocado.

The fruit pulp tastes deliciously in salads, smoothies, or simply with salt as a snack. Avocados can be consumed raw, cooked, or pickled but best when eaten raw.

Nutritional values for 100 gms Avocado:
Carbohydrates8gms (6%)
Fiber7gms (20%)
Sugar1gms (1%)
Energy200 Kcals
Protein2.5gms
Vitamin A33 IU (1% RDA)
Vitamin C15mg (23% RDA)
Folate of vitamin B122.2mcg
Thiamin0.2mg (14%RDA )
Iron1.6mgs (10 %RDA )
Calcium11 mgs (3% RDA)
Vitamin B60.4mg
Vitamin E10 IU (5% RDA)
Potassium1488 mgs (48%)
Magnesium33 mgs(10%)
Health Benefits of Avocado:

It is a rich source of monounsaturated fats that boosts heart health. Lutein and zeaxanthin in Avocado protect the eyes against macular degeneration, cataracts & age-related eye problems; fiber content reduces blood cholesterol levels. Regularly consuming Avocado helps to lower the risk for Type 2 diabetes as it provides slow-digesting carbohydrates. It also promotes weight loss by preventing overeating due to its essential fatty acids and fiber content. Avocado is good detox food that cleanses your body from harmful chemicals like mercury, chlorine & cadmium. Eating avocados prevents cancer, coronary heart disease, stroke and improves skin health.

5. Oats

The following Top 5 Most Nutritious Foods are oats. Oats are one of the most nutritious grains that contain a very high amount of antioxidants and fibers for weight loss.

Where do Oats grow?  

People have been using oat seeds since 3000BC, and in fact, they were the first cereal crop to be grown in Scotland! Today, we know them as an efficient ingredient to help us lose weight and keep our hearts healthy. 

Nutritional Values for 100 gms Oats:
Energy298 kcal
Carbohydrates70gm (21%)
Fiber7gm (13%)
Sugar36 gm(13%)
Protein11 gm
Fat0g
Vitamin A216 IU (3% RDA)
Vitamin C0 mg (0%RDA)
Calcium47 mgs (4% RDA)
Iron3.2mg (17% RDA )
Magnesium134mgs (30%)
Health Benefits of Oats:  

The cholesterol-reducing soluble fiber present in oats helps to lower LDL (“bad”) cholesterol and triglyceride levels while raising HDL (“good”) cholesterol, thereby lowering the risk for heart disease. Being a rich source of antioxidants, it prevents certain cancers, skin problems & premature aging. It also reduces the symptoms of Irritable Bowel Syndrome by helping indigestion. Oats are good morning breakfast food that fills you up and keeps you full for a more extended period.

Here are The Top 5 Most Nutritious Foods that I have mentioned above that are good for our health. You can have them every day and enjoy the benefits it has to offer, although you may include other foods in your diet. Always remember that a healthy lifestyle is the best way to avoid diseases and prolong your life.

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