Salmon

Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins, and minerals. It’s a good idea to eat fatty fish at least once a week.

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Potatoes

Potatoes contain a little bit of almost every nutrient you need. They are incredibly filling and can provide large amounts of resistant starch. 

2

Kale 

Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds. 

3

Shellfish 

Shellfish are some of the most nutritious animals found in the sea. They’re very high in important nutrients like vitamin B12 and zinc. 

4

Blueberries

Blueberries are very nutritious and are loaded with powerful antioxidants, some of which can increase the amount of antioxidants in your blood and safeguard your brain.

5

Garlic 

Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties. 

6

Dark chocolate

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. 

7

Walnuts

Walnut provides 4 grams of protein, 2 grams of fiber, and a good source of magnesium, a nutrient that's involved in maintaining healthy blood pressure and blood sugar levels.

8

Avocado

Avocados provide healthful fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber.

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Lentils

Lentils add essential vitamins, minerals, and fiber to the diet. They also provide protein and are an excellent replacement for meat in meals.

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