Can foods really be called super, like Superman or Supergirl?  Well if any foods can, here’s 6 that fit the criteria.  They are packed full of nutrients and are a great addition to any diet.

 

6 Nutrient-Packed Foods

SalmonSalmon is a “fatty” fish, which means that it has a very high concentration of Omega 3 fatty acids.  Omega 3’s are essential to our health and our body doesn’t make them, so we have to get them from food or supplementation.  Studies show that increasing our intake of Omega 3’s is beneficial in helping prevent heart  disease, inflammation in the body, arthritis, the list is actually quite endless. See the link below from the University of Maryland Medical Centre regarding the benefits of Omega 3’s. Salmon is, of course, a healthy source of protein, but it also contains a ton of vitamins and minerals including magnesium, potassium, selenium and all the B Vitamins.

6 Nutrient-Packed Foods

GarlicGarlic is amazing, because being a spice, it can virtually be added to anything, so it is so easy to consume the benefits.  It has been used for medicinal purposes as far back as the ancient greeks, and it contains Vitamin C, B1, B6, calcium, potassium, copper, manganese, selenium, and as an added bonus, a little-known compound called allicin is created when you eat it.  Allicin is a powerful anti-fungal and anti-bacterial agent and can aid in lowering cholesterol and high blood pressure, among other things.

6 Nutrient-Packed Foods

KaleKale is a double-edged sword, and I’m kind of loathe to mention it … but the truth is, I have to.  Kale is loaded with vitamins, minerals, and antioxidants.  The double-edged part comes from the fact it is very difficult to digest when eaten raw, and food must be digested in order for us to reap the nutritional benefits.  Undigested food also gets “caught” in the colon and can cause a myriad of tummy troubles while it is there.  For this reason, I think it is used best in a smoothie, cooked (cooking changes the enzymes in kale and makes it more digestible), or raw, but if raw, in very small quantities.

6 Nutrient-Packed Foods

Liver I know this one won’t sit well with the vegans, and most people don’t even like it, but for those that do, here’s what yer gittin’.  Liver is a great source of protein, iron, vitamins and minerals, so if you like it, or if you think you don’t but are willing to try!, it’s well worth it health-wise. I’ve linked to a great post below from Kayla at A Radiant Life about liver Benefits of Eating Liver: 10 Questions Answered.

6 Nutrient-Packed Foods

BlueberriesBlueberries are another food that has a myriad of health benefits.  They are high in fibre and are rich in Vitamin C, Vitamin K and Manganese, and they contain an organic acid called gallic acid which scientists have discovered helps fight against free radicals and aids in brain health, heart health and digestive health, among others.

6 Nutrient-Packed Foods

PotatoesPotatoes are high in fibre, potassium, magnesium, Vitamin C and Vitamin B’s.  Unfortunately, though, they have gotten a really bad rap due to low-carbohydrate diets, because they are very high on the glycemic index, meaning that they spike blood sugar immediately after they are eaten.  But are they really that bad? There is a great article that I have linked below from Berkeley Wellness that says, maybe not!

 

University of Maryland Medical Centre – Omega-3 Fatty Acids

Kayla Grossman, A Radiant Life – Benefits of Eating Liver: 10 Questions Answered

Berkeley Wellness – Don’t Drop The Potato

Of course, there are other foods that I have not mentioned here.  See this article from Authority Nutrition 11 Most Nutrient Dense Foods on the Planet for some other great choices.

 

photographs courtesy of pexels.com, graphicstock.com and shutterstock.com; photo designs by Kelly Skuse

Note:  Vitamin and minerals represented for each food are taken from the USDA and other sources, and are listed in order aesthetically and not for content value.