1, salmon:
In order to get enough omega-3 fatty acids, eating salmon is a good choice. According to the data of Nutrition Data Laboratory of USDA, 7 1 g salmon can provide 1 g omega-3 fatty acids.
This fatty acid is good for the heart, and it can also enhance memory and improve mood. In addition, salmon is a good source of high-quality protein, vitamin D and other nutrients.
2. kale:
Green leafy vegetables are mostly low in calories and are a kind of food with high nutritional density.
100 grams of Chinese kale contains only 22 kilocalories, but it is rich in various nutrients such as beta carotene, vitamin K, vitamin B6, potassium, calcium and magnesium.
3. Shellfish:
Shellfish, including clams and oysters, also have high nutritional density.
Meretrix meretrix is one of the best sources of vitamin B 12, and it is also rich in high-quality protein, various B vitamins, potassium and iron.
Oysters are rich in zinc, copper, vitamin B 12, vitamin D and other nutrients.
4. potatoes:
Compared with staple foods such as rice, potatoes are rich in trace elements such as potassium, magnesium, iron, copper and manganese, as well as a lot of vitamin C and most B vitamins.
However, potatoes must be cooked instead of staple food in order to be considered as food with high nutritional density, while French fries and chips have low nutritional density.
5. Blueberries:
The contents of vitamins and trace elements in blueberries are not as high as those in vegetables, but the contents of antioxidants are outstanding. Anthocyanins in blueberries can protect blood vessel walls and improve vision.
In addition to blueberries, purple foods such as purple cabbage and grapes are also rich in anthocyanins.