Dark Chocolate

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When it comes to chocolate, the darker (more cocoa content) the better. Dark chocolate contains a load of fibre, iron, magnesium, copper and manganese. Dark chocolate also contains a lot of antioxidants. In fact, studies have shown that dark chocolate with high cocoa content scored higher in antioxidants than blueberries and acai berries. Studies have also shown that dark chocolate with at least 70% cocoa content can help improve blood flow, lower blood pressure, decrease the chance of heart disease, and improve brain function.

Egg Yolks

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Sometimes known as “natures vitamin”, eggs are highly nutritious and have been unfairly demonized as being unhealthy for quite some time. We now know that eating eggs does not increase the ‘bad’ LDL cholesterol in your system, which is a good thing. Egg yolks contain lutein and zeaxanthin, which help protect your eyes. Eggs also have a lot of ‘healthy fats’ in them, which, funny enough, actually help you lose weight. Couple that with the fact that eggs are always cheap and easy to make, unless you hate them or are allergic. there really isn’t a reason to not eat them!

Blueberries

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Blueberries are among the elite when it comes to fruits with benefits or fwbs…

Other than being packed with antioxidants, blueberries are delicious, they have been shown to help improve memory in adults, they contain lots of vitamins, and they can be easily incorporated into things like salads, smoothies, and snacks.

Sardines

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Whether your response to the word ‘sardine’ is ‘yuck’ or ‘yay’, there’s not denying that these tiny fish are great for the human body. They’re incredibly nutrient-dense and contain a little bit of everything that your body will thank you for eating. So long as your taste buds can handle it, that is. Being quite fatty, they also contain heart-healthy omega-3 fatty acids.

Liver

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Although most of us in Western Society lean towards eating animal muscle rather than animal organs, there’s at least one good reason to try liver: It’s insanely dense in nutrients. That and, when prepared correctly, it’s delicious. A small portion of beef liver has: Vitamin B12, Vitamin B5, vitamin B6, niacin and folate, Vitamin B2, Vitamin A, Copper, Iron, phosphorus, zinc and selenium, and High-quality animal protein.

Potatoes

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Just one large potato contains the following: potassium, magnesium, iron, copper and manganese. Furthermore, you will find vitamin C and most B vitamins within it. Potatoes make for a perfect side dish that will help keep you full, which is ultimately good for weight loss in the long run.

Shellfish

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While most people either love or hate shellfish, your body will love the vitamins they contain. Just 100 grams of clams contain over 16 times the recommended daily intake of Vitamin B-12. 100 grams of oysters contain 600% of the recommended daily intake of zinc. That number is 200% for copper. Shellfish are also packed with vitamin D. If you enjoy it, try and incorporate it more into your foods. Your body will thank you.

Garlic

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Few things smell more amazing than garlic sauteing in a pan. The good news is that it’s actually pretty good for you to consume. Garlic contains vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium. Studies have also shown that garlic can lower your ‘bad’ cholesterol while raising your ‘good’ cholesterol. Furthermore, raw garlic has been shown to have antibacterial properties.

Seaweed

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Some types of seaweed are more nutritious than most land vegetables. Seaweed is very high in calcium, iron, magnesium and manganese. In seaweed, you will also find antioxidants and anti-inflammatory properties. Seaweed is also high in iodine, which is a mineral used to create thyroid hormones. If you don’t enjoy the taste of seaweed, you can take it in pill form or powdered form to throw into a smoothie or shake.

Kale

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Kale is the most nutrient-dense of all leafy vegetables. Vitamin C, Vitamin A, Vitamin K1, Vitamin B6, potassium, calcium, magnesium, copper and manganese, can ALL be found in kale. 100 grams of kale also contains 2 grams of fibre, 3 grams of protein and 50 calories. It’s no wonder people are using kale in everything now. If you’re someone who uses spinach a lot, try replacing it with kale, and reap the benefits.

Salmon

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Salmon is among the most nutritious form of flesh you can consume. Packed with omega-3s fatty acids, salmon also contains magnesium, potassium, selenium and B vitamins. Studies have shown that salmon being included in someone’s eating routine lowers their risk of heart disease, dementia, depression, and a handful of other common diseases.