20 Foods Rich in Essential Nutrients Your Body Needs the Most

Nutrients help us lead a healthy life by providing the vitamins and minerals that our body needs. A team of researchers examined 1000 kinds of raw foods. The objective was to make a shortlist of foods enriched with nutrients our body needed the most. Do you wonder what 20 foods made to the list? Here are those God-sent edibles we can’t afford not eating:

20. Long-stemmed broccoli

22 calories/100 g | Nutrition rating: 62
A type of broccoli called long-stemmed or stalk broccoli. This vegetable is calciferous with a long stem and small flower part.

brocolli nutrional facts health benefits

19. Red pepper

324 calories/100 g | Nutrition rating: 62
Hot pepper is the fruit of the capsicum plant. It is rich in capsaicinoid, carotenoid, and ascorbic acid. The vegetable is also rich in all types of antioxidants.

red pepper nutrion health benefits

18. Black cabbage

32 calories/100 g | Nutrition rating: 63
A kind of cabbage without the lump in the middle.

black cabbage nutrition health benefits

17. Basil

23 calories/100 g | Nutrition rating: 63
An appreciated vegetable for protecting the heart from various cardiovascular ailments. It is believed to be effective against dangerous fungus and bacteria.

basil nutrition health benefits

15. Spinach

29 calories/100 g | Nutrition rating: 64
Rich in magnesium, folate, vitamin A and carotenoids.

spinach nutrition halth benefits

14. Dandelion leaf

45 calories/100 g | Nutrition rating: 64
Dandelion leaf is highly rich in vitamins A, C, and calcium.

dandelion leaf nutrition health benefits

13. Grapefruit

42 calories/100 g | Nutrition rating: 64
Grapefruit when sliced acquires a reddish tinge due to the accumulated carotenoid and lycopene pigments.

grapfruit nutrition health benefits

12. Red cabbage

31 calories/100 g | Nutrition rating: 65
The vegetable is highly rich in Vitamins, fiber, manganese, calcium, potassium, and magnesium.

red cabbage nutrition health benefits

11. Spring onion/Scallion

27 calories (100 g) Food rating: 65
Spring onion is rich in copper, phosphorus, and magnesium. It is also a rich source of vitamin K.

spring onion nutrition health benefits

10. Green Peas

77 calories/100 g | Nutrition rating: 67
Green peas are rich in phosphorus, magnesium, iron, zinc, copper, and fiber.

green peas nutrition and health benefits

9. Tangerines

53 calories/100 g | Nutrition rating: 67
The fruit has a high sugar content, rich in carotenoids and vitamin A.

tangerines nutritioin and health benefits


8. Watercress

11 calories/100 g | Nutrition rating: 68
Highly rich in Vitamin A, C, K, Calcium, and Magnesium.

watercress nutrition health benefits

7. Dried celery

319 calories/100 g | Nutrition rating: 68
An important source of vitamins, minerals, and amino acids.

dried celery nutrition and health benefits

6. Dried parsley

292 calories (100 g) Food rating: 69
As a spice, dried and ground parsley is rich in boron, fluoride, and calcium, an important nutrition for bone and dental health.

dried parsley nutrition and health benefits

5. Beet leaf

22 calories/100 g | Nutrition rating: 70
It is the leaf of the sugar beet plant. The food is rich in iron, vitamin K, B, and B2 (riboflavin).

beet leaf nutrition and health benefits


19 calories/100 g | Nutrition rating: 78
Chard is highly rich in Iron, Potassium, Phosphorous, Vitamin A, C, and E.

chard nutrition and health benefits

3.Pumpkin seed

559 calories/100 g | Nutrition rating: 84
Rich in Iron, fiber, saturated, and unsaturated fat.

pumpkin seed nutrition health benefits

2. Chia Seed

486 calories/100 g | Nutrition rating: 85
These tiny black seeds are very rich in fiber, protein, linolenic acid, phenolic acid, and various vitamins.

chia seeds health benefits nutrition

1. Almonds

579 calories/100 g | Nutrition rating: 97
Highly rich in fiber,  protein, and fat. Almonds are also a great source of Vitamin E, Manganese, Magnesium and B2.

almonds nutrition and health benefits



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