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10 Most Nutrient-Rich Food on Planet Earth

In the world of dietary topics, nutrition is a word that people do not understand to the core. Any food item that contains fat, protein, vitamins, and minerals per calorie is a nutrient-dense food. Therefore, we have listed a wide range of vegetarian and non-vegetarian food items that are high in nutrients and must be a part of your daily diet.

Chickpeas – Chickpeas are a significant source of zinc, protein, iron, fibre, and vitamin B9. Easily available and not too expensive, there are tonnes of flavourful dishes one can cook with chickpeas. Not to forget, the fibre and protein present in chickpeas keep diabetes and heart disease at bay.

Amaranth –  Amaranth is a pseudocereal, which means it is neither a cereal nor a grass. A superb source of protein, amaranth contains all the essential amino acids, fibre, calcium, magnesium, iron, and phosphorus. It is also a great option for people who prefer gluten-free foods.

Hilsa fish – Hilsa is a fatty fish, and therefore, it is high in Omega-3 and contains fatty acids such as EPA and DHA that reduce coronary events and peripheral artery disease. It also contains vitamin D and B12.

Almonds – Almonds are cholesterol free, gluten-free, full of phytonutrients and monounsaturated fats, and a substantial source of fibre. It also contains protein, vitamin E, magnesium, and manganese. Almonds also control the HDL-C levels (good cholesterol) and LDL-C levels (bad cholesterol) and keep our metabolism on point.

Seaweed – The sea has more to offer than just fish, and seaweed is a plant that is more nutritious than many species of fish. It is high in calcium, magnesium, manganese, iron, phycocyanins, carotenoids, and iodine.

Eggs – Full of different types of vitamins, minerals, proteins, and healthy fats, eggs are great for women who are pregnant or trying to become pregnant because of their high chlorine content.

Soybeans – Given that most vegetarian diets are low on protein, especially in India, soybeans are a great source of protein. Not to forget, they are ideal for not just vegetarians but also vegans and flexitarians. Soybeans also contain fibre, iron, magnesium, calcium, and isoflavone antioxidants.

Kefir – Kefir is a fermented drink like yogurt that tastes great and contains probiotics, calcium, protein, magnesium, riboflavin, folate and B12. Kefir helps in managing Crohn’s disease or symptoms of irritable bowel syndrome (IBS).

Pineapple – Pineapple is a super sweet fruit that is a rich source of vitamin C and B, enzymes, fibre and minerals. The fruit helps in lowering blood pressure, protects from cancer and regulates bowel movement.

Spinach – Spinach is one of the most nutrient-rich vegetables in the world that contains vitamin K1, C, fibre, beta carotene, lutein, zeaxanthin, quercetin and kaempferol. According to a study, spinach cultivated in India contains the highest amount of vitamin B9.

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