Thinking of having one balanced diet? Then know that the basics of nutrition include: eating five servings of fruits and vegetables every day, include protein and unsaturated fats, as well as healthy carbohydrates in grains integrals.
But what are the foods that really provide us with these nutrients?
see more
The "powers" of porridge: check out the benefits of oats in…
Cheese lovers, get ready: Burger King releases the most…
A study carried out by William Paterson University in the USA analyzed the nutritional value of 41 different foods.
The researchers measured the amount of 17 important nutrients present in these foods and calculated the proportion of these compounds, such as fiber, vitamins A and B12, in relation to calories. That is, the higher this number, the healthier the meal.
Based on this study, we list here the ten healthiest foods in the world to eat every day, which were the most nutritious foods tracked by researchers.
10 healthiest foods in the world
All selected foods are green vegetables. What they have in common is being low in calories but high in nutrients.
1. Cress
Food rich in antioxidants, iron, calcium, potassium, magnesium, vitamin C and vitamin A, watercress helps to detoxify the body, purify the blood and even have a calming effect on the respiratory tract thanks to its oils essential.
2. chinese lettuce
Provides a quarter of the required daily amount of vitamin C in just 100 grams. It is an excellent source of amino acids and high quality vegetable proteins.
3. Chard
Rich in beta-carotene, which turns into vitamin A when consumed, in addition to B vitamins and vitamin C. Swiss chard also provides calcium, iron and magnesium.
4. beet leaves
Surprisingly, beet greens, not the beet itself, ranked fourth. They are rich in calcium and beta-carotene and contain several extra vitamins and minerals.
5. Spinach
It's that vegetable we've always heard about since we were kids about its benefits for healthy weight gain and muscle growth. Spinach provides a variety of minerals, B vitamins, vitamin C and beta-carotene.
6. Chicory
Source of fiber that helps keep you feeling full for longer and regulate intestinal function. To the vitamins A, B, C, zinc, potassium and folic acid are provided by consumption of chicory.
7. Lettuce
Despite containing up to 95% water, it is also a star when it comes to nutrients. It is a source of beta-carotene, B vitamins, vitamin C and folic acid.
8. Parsley
This versatile herb goes beyond being just a garnish or spice, as it offers high nutritional value. It is rich in several minerals, beta-carotene, folic acid, vitamin E and B vitamins.
9. romaine lettuce
It stands out for its high levels of beta-carotenoids, B vitamins, folic acid and mineral substances.
10. Cabbage
In addition to being abundant in vitamin C, kale is also rich in vitamins A, D, E and K and is an excellent source of potassium.
