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Top 10 nutrient dense foods to eat regularly

Posted Apr 05 2012 9:00am


Our fruits and vegetables are losing their nutrients.  Scientists have first noticed this decline more than 10 years ago, while comparing the mineral concentrations of 20 crops between 1930 and 1980.

In fact, a 1936 report to the US Senate states that:  “The alarming fact is that foods – fruits and vegetables and grains – now being raised on millions of acres of land that no longer contains enough needed minerals, are starving us – no matter how much of them we eat.”

In 2004, a former researcher from the Biochemical Institute at the University of Texas conducted a study that demonstrated that some vegetables had lost more than 70% of some of their nutrient content in the last 30 years.  According to this study, fruits and vegetables now contain:

  • 16% less calcium
  • 9% less phosphorus
  • 15% less iron
  • 6% less protein
  • 38% less vitamin B2
  • 15% less vitamin C

Why is that?  First hypothesis leads to wide-scale industrialized farming techniques used to speed-up produce growth.  The use of chemical fertilizers, selective breeding, intensive agriculture and long transportation distance seem to decrease vegetable’s ability to absorb nutrients from the soil and lower their nutrients content.

And this is why, besides eating organic, locally grown food, we should supply our diet with the most nutrient dense food possible, aka the foods that has the highest nutrients per calorie ratio. There are many ways to calculate nutrient density, but most scales agree on those top 10 superfoods.

Top 10 nutrient dense foods to eat regularly

  • Kale
  • Spirulina and other seaweed
  • Collard
  • Brussels Sprouts
  • Broccoli
  • Chia seeds
  • Berries
  • Pomegranate
  • Hemp seeds
  • Shiitake mushrooms

Which one of them are you eating daily?

Nutrient dense foods

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