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Top 10 most nutrient-rich foods in the world

How about changing your diet for tasty, natural, readily available, common, inexpensive, and nutrient-rich foods? Discover below the 10 most nutrient-rich and healthy foods in the world.

What is more nutrient-rich foods?

A food rich in nutrients, contains many vitamins and minerals (also called micronutrients), but not many calories. Vitamins and minerals nourish your body and help maintain health while reducing the risk of chronic diseases. This approach to nutrition emphasizes the choice of foods according to their total nutrient content, including vitamins and minerals, instead of choosing foods based only on what they do not contain (for example: sugar, salt and saturated fats) .


Vegetables are one of the most popular and nutritious foods, although ironically less consumed. It’s amazing how a diet rich in vegetables can give you a lot of health benefits. This nutritious food keeps your appetite under control, so it will not make you eat too much or too little food. Vegetables also reduce the risk of stroke, heart disease, blood pressure, the risk of suffering from eye and digestive problems and some cancers.

  • Among the most nutritious vegetables that you can add to your diet are:

Chard, avocados, garlic, celery, broccoli, sweet potatoes, squash, onions, Brussels sprouts, cauliflower, asparagus, spinach, romaine lettuce, potatoes, sweet potatoes, cucumbers, cabbage, tomatoes, sea vegetables and carrots.


Fruits are one of the best gifts of nature. Together they are a complete medicine for humans with minerals, vitamins, antioxidants, and an endless number of other beneficial micronutrients derived from plants (phyto-nutrients). These foods are naturally low in fat and calories, and best of all none have cholesterol. Its high value in preventing conditions includes protection against chronic diseases such as cancer, diabetes and obesity.

  • Some of the most nutritious fruits that you can add to your diet are:

Apricots, blueberries, cranberries, cantaloupe, plums, prunes, raspberries, strawberries, figs, lemon / limes, oranges, apples, papaya, raisins, pears, pineapple, bananas, grapefruit, watermelon, grapes and kiwi.

Whole grains

Whole grains are also part of the foods richest in nutrients because they are low in fat and high in fiber. They help to keep the colon and heart healthy and also to soothe inflamed tissues that can cause health problems such as swelling of the feet.

  • Some of the most nutritious whole grains in the world are:

Brown rice, oats, barley, rye, spelled, corn, millet, whole wheat, quinoa.

Legumes (dried beans and peas)

Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. The iron in legumes is especially useful for people who do not eat meat. In addition, dry beans and peas are low in fat and high in quality protein, resulting in a powerful combination for your health.

  • Some of the most nutrient-rich legumes in the world are:

Black beans, pinto beans, beans, chickpeas, dried peas, beans, white beans, lentils, miso, soy, tofu and tempeh.


Seafood provides vital nutrients (especially omega-3 fatty acids, EPA (eicosatetraenoic acid) and DHA (docosahexaenoic acid)) that help prevent and lessen common chronic diseases, such as diabetes, arthritis and heart disease.

Because shellfish are one of the most nutrient-rich foods, experts recommend that they should be eaten at least twice a week.

  • Some of the most nutritious and tasty seafood you can eat are:

Tuna, cod, shrimp, halibut or halibut, salmon , sardines and scallops

Top 10 most nutrient-rich foods in the world

Low-fat dairy products

Dairy products and milk make up 10 to 12 percent of our total diet fat. Whole milk is a good source of vitamin B12, vitamin D, calcium , riboflavin, phosphorus and is high in saturated fat and can cause problems with high calories and weight gain. Low-fat milk (1% milk) and eggs have very little fat. Low-fat products help build muscles, prevent obesity and have a lower risk of diseases such as type 2 diabetes and hypertension.

  • Among the foods richest in low-fat dairy nutrients in the world and eggs are:

Milk, yogurt and cheese (from grass-fed cow), goat milk and eggs from grazed birds (raised especially in the field).

Nuts and seeds

Nuts and seeds are a delicious and reliable source of protein, vitamins, fiber and complex carbohydrates. These foods also provide a good amount of minerals such as selenium, magnesium, copper and zinc.

  • Some of the most nutrient-rich foods in the world in terms of nuts and seeds are:

Almonds, cashews, peanuts, walnuts, flax seeds, pumpkin seeds, sesame seeds and sunflower seeds.

Natural sweeteners

Sweeteners are made from sugar cane or plants like maple. Incorporating this natural substance into your diet is one of the healthiest ways to lose weight. In general, the less the source of sugar is processed, the more nutrients the sweetener receives.

  • The best natural sweeteners are:

Maple syrup, molasses and honey

Lean meats and poultry

Lean meat provides essential proteins that have less fat and calories compared to non-lean meats. Birds provide important vitamins such as B3 and B6, as well as minerals such as selenium and choline that helps to have an adequate nervous function. If you are taking a diet low in fat and calories, lean meats and poultry are a good option to add to your diet.

  • Among the foods richest in nutrients in terms of lean meats and poultry are:

Beef (grass fed), lamb, chicken and turkey (raised especially in the field) and deer.

Healthy drinks

Although there are a large number of unhealthy beverages, the beverages that you will see below have important nutritional benefits and can be part of a healthy diet

  • Three of the most nutritious drinks you can drink without any problem are:

Green tea Rich in polyphenols and catechins, which fight various types of cancer and help your heart work properly.

Soy sauce (soy). This sauce is a great antioxidant rich in minerals and essential vitamins.

Water. It keeps you hydrated and brings a lot of health benefits, including the prevention of kidney damage.

Top 10 most nutrient-rich foods in the world

There are other foods that are not part of this important and valuable list, such as extra virgin olive oil. In addition to some others that only see and know in a certain region or country. The important thing is that you make nutrient-rich foods the basis of your daily diet.

Images courtesy of priza2, markodrapic and arturas098

Top 10 most nutrient-rich foods in the world