With so many different options out there it can be difficult to pinpoint the foods with the most nutrition.
In this article I will focus on the vegetables with the most nutrition and the fruits with the most nutrition.
I will also discuss the most nutritious foods such as beans, mushrooms, breads, rice and more.
The purpose of this post is to help you create a list of the most nutritious foods that you can keep as a shopping list of staple items in your home.
If we plan to eat healthy, it only makes sense that we should consume the most nutrient dense items.
This way we are ensuring that we are a eating a balanced diet packed with all the necessary vitamins and minerals.
In this article you will find:
- Vegetables with the most nutrition
- Fruits with the most nutrition
- Most nutritious mushrooms
- The most nutritious beans
What are the vegetables with the most nutrition?
- Spinach
- Carrots
- Broccoli
- Beets
- Green Peas
- Fermented vegetables
- Seaweed
Although there are many nutritious vegetables, I tried to create a list that will allow you to gain a broad spectrum of different vitamins and minerals.
Spinach is one of the most nutritious leafy greens packed with antioxidants, magnesium, folate, iron, calcium, vitamin A, vitamin C and a full daily requirements worth of vitamin K.
Carrots have important cancer fighting properties and are rich in beta-carotene which help improve vision.
The vitamin A found in one serving of carrots is 4 times the daily requirement.
Seaweeds are sea vegetables and one of the few plant sources of healthy omega-3 fats.
They also contain chlorophyll and other powerful antioxidants that help remove toxins and are anti-inflammatory.
Some of the most nutritious seaweeds are kelp, spirulina, nori, sea lettuce, and wakame.
I added fermented vegetables on this list because they are an important part in maintaining a healthy gut.
Fermented vegetable contain natural probiotics which keep our digestion and immune system functioning correctly.
Sauerkraut, pickles, and kimchi should be staples in your diet.
However, almost any vegetable can be enjoyed pickled.
Beets are packed with heart healthy nutrients that can help improve energy and blood circulation. They are also rich in antioxidants, potassium and folate.
Research has shown that beet juice can significantly reduce blood pressure.
Green Peas are one of the most nutritious green vegetables for vegans because they are dense in both fiber and protein.
Additionally, they contain vitamins A ,B, C, and K.
Broccoli, kale, cabbage, and cauliflower all are categorized as cruciferous vegetables.
This means that they contain cancer fighting nutrients.
They also are a great source of antioxidants and can help protect against DNA cell damage.
What are the fruits with the most nutrition?
- Oranges
- Blueberries
- Apples
- Pomegranate
- Avocados
- Pineapple
- Bananas
All citrus fruits are nutritious and versatile for the fact that they contain antioxidants and have anticancer, antidiabetic, and antibacterial properties.
I chose oranges for this list specifically because it has calcium, magnesium, and potassium.
It also has more vitamin C in one orange than the daily recommendation.
Lemons, limes, and grapefruits are also great substitutes.
Blueberries are another super fruit that are considered one of the most nutritious berries.
These berries may help prevent against stroke, cancer, and heart disease.
They also contain compounds that can prevent plaque from forming in arteries.
Apples are often underrated but have many health benefits.
They are rich in fiber which is good for heart health, and can aid in gut health and digestion.
Pomegranate is certainly a less common superfood that is made up of antioxidants and polyphenols.
These compounds are important in preventing disease in the body.
Avocados contain some of the healthiest fats that we can find naturally.
They can reduce the risk of heart disease and stroke, and help maintain healthy cholesterol levels.
Pineapple is a tropical fruit that is nutritious as it is delicious.
It contains the compound bromelain which can help aid in the digestive process.
It also contains manganese, which is important in preventing osteoporosis and strengthening bone and tissue.
Bananas are one of the most popular forms of natural potassium which helps control blood pressure and heart rate.
Bananas are a good natural source of energy and assist with stomach issues such as colitis and stomach ulcers.
Most nutritious mushrooms
- Lion’s Mane
- Shiitake
- Oyster
- Enoki
- Reishi
There are thousands of edible mushroom varieties around the world but will only list a few of the most nutrition dense.
In general mushrooms are the ultimate superfoods because they not only have a meaty texture but contain a lot of antioxidants.
They also contain selenium, potassium, copper, beta-glucans, and B-vitamins.
Shiitake mushrooms contain almost all the same amino acids that are found in meat and have a great meaty texture and umami flavor.
This makes them the ideal mushroom for vegans and non-meat meals.
Shiitake mushrooms also may help with lowering cholesterol and blood sugar levels.
Oyster mushrooms are rich in antioxidants that can help prevent again disease, cell damage, and help strengthen the immune system.
Oyster mushrooms have been linked to a decrease in cancer, diabetes, obesity and heart disease.
Lion’s Mane are powerful mushrooms that have a great impact on mental health. They can help relieve anxiety and depressionDepression is a mental health disorder that causes a loss of interest or a persistent feeling of sadness. This sadness can negatively affect our daily functioning and how we think, act and feel. More and help prevent against dementia.
They can greatly help aid in the recovery of the nervous system.
Enoki mushrooms are one of the fist mushrooms studied for prevention of cancer.
They are also a good source of dietary fiber, iron, potassium, vitamins A and B.
They are known to promote digestive health, weight loss and prevent diabetes.
Reishi mushrooms are immune-boosting super fungi.
They’re anti-cancer and can help fight depressionDepression is a mental health disorder that causes a loss of interest or a persistent feeling of sadness. This sadness can negatively affect our daily functioning and how we think, act and feel. More and fatigue.
Not to mention they are good for sugar control and heart health.
Although I left out many varieties, mushrooms like Chanterelles, Porcini, Portobello, Cremini and Button mushrooms are all common mushrooms that are delicious, versatile, and packed with nutrients.
The most nutritious beans
- Pinto beans
- Navy Beans
- Kidney Beans
- Black Beans
- Garbanzo Beans
- Lentils
Beans are one of the greatest staples you can add to your diet.
They are a great replacement for meat and are high in protein and fiber, vitamins and minerals, and have been proven to aid in digestive health.
Pinto beans are pretty common and can often be found in Mexican cuisine.
This delicious bean is high in protein, fiber, manganese, phosphorus, and folate.
Navy beans are considered to be a good source of manganese, thiamine, folate and phosphorous.
They also are the highest in fiber of all the beans listed here.
Kidney beans which gets it’s name from the shape of the human kidney, is another nutrition powerhouse.
It contains almost 25% of your daily value of iron, folate, manganese, copper, phosphorous, potassium and magnesium.
Black beans contain most of the same nutrients as the other beans listed but are higher in antioxidants.
They also contain a whopping 64% of your daily value of folate and almost 40% of manganese.
Garbanzo beans or chickpeas are another great source of protein and fiber.
Studies show that regular consumption of Garbanzo beans can regulate blood glucose levels making them the ideal staple food for diabetics.
Lentils are a smaller variety of beans that pack all the same health benefits.
Because they are smaller they have a shorter cooking time and generally don’t need to be soaked before cooking like beans do.
Lentils are also lower in carbs and have a lower phytate level than beans, leading to less flatulence (farting).
