11 Most Nutrient Dense Foods on The earth

There is only a limited amount of food you can eat in a single day.

In order to maximize the amount of nutrients you take in, it makes sense to spend your “calorie budget” wisely.

The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.

These are the 11 most nutrient dense foods on the planet.

Salmon

Not all fish is created equal.

Salmon, and other fatty types of fish, contain the greatest amount of Omega-3s.

Omega-3 fatty acids are extremely important for the optimal function of your body. They’re linked to improved wellbeing and a lower risk of many serious diseases.

Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.

A 100 gram piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals… including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins.

It is a good idea to eat fatty fish at least once or twice a week, to get all the Omega-3s that your body (and brain) desperately need.

Studies show that the people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and a plethora of common diseases.

Also, let’s not forget the fact that salmon tastes awesome and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.

If you can, choose wild salmon instead of farmed. It is more nutritious, has a better Omega-6:Omega-3 ratio and is less likely to contain harmful compounds.

Bottom Line: Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins and minerals. It is a good idea to eat fatty fish every week.

Kale

f all the super healthy leafy greens, kale is the king.

It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.

A 100 gram portion of kale contains:

•        200% of the RDA for Vitamin C.
•        300% of the RDA for Vitamin A (from      beta-carotene).
•        1000% of the RDA for Vitamin K1.
•        Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.

This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.

Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed.

Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies.

Bottom Line: Kale is one of the most nutrient dense vegetables you can eat, with large amounts of vitamins, minerals and cancer-fighting compounds.

Seaweed

The sea has more than just fish… it also contains massive amounts of vegetation

Usually referred to as “seaweed,” there are thousands of different plant species in the ocean, some of which are incredibly nutritious.

In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese.

It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity.

But where seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones.

Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine that it needs.

If you don’t like the thought of eating seaweed, then you can also get it as a supplement. Dried kelp tablets are very cheap and loaded with iodine.

Many sushi dishes also include seaweed in them, along with other goodies.

   

Bottom Line: The vegetables from the sea are highly nutritious, but very rarely consumed in Western parts of the world. They are particularly high in iodine, which is essential for optimal thyroid function.

Garlic

Garlic really is an amazing ingredient.

Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.

It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium.

But garlic is also loaded with another incredibly important nutrient called Allicin, which is the active ingredient in garlic.

There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure and total and LDL cholesterol, while raising HDL… which should lead to a reduced risk of heart disease down the line.

It also has various cancer-fighting properties. Studies show that the people who eat a lot of garlic have a much lower risk of several common cancers, especially cancers of the colon and stomach.

Garlic is also very potent at killing pathogens like bacteria and fungi.

Bottom Line: Garlic is both tasty and extremely healthy. It is highly nutritious and the bioactive compounds in it have known disease fighting properties.

Shellfish

Out of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all.

Commonly consumed types of shellfish include clams, oysters and various others.

Clams are among the best sources of vitamin B12 in existence, with a 100 grams of clams supplying over 16 times the RDA! It is also loaded with other nutrients, including Vitamin C, B-Vitamins, Potassium, Selenium and Iron.

Oysters are also incredibly nutritious… with a 100 grams supplying 6 times the RDA for Zinc, 2 times the RDA for Copper, along with large amounts of B12 and Vitamin D – along with a plethora of other nutrients.

Really, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them.

They may also be considered a great food for people who want to be as close to vegetarian/vegan as possible, while also getting most of the benefits of consuming animal foods. Shellfish is non-sentient.

  

Bottom Line: Shellfish are among the most nutritious organisms found in the sea. They are very high in important nutrients like Vitamin B12 and Zinc.

Potatoes

If there’s one high-carb food that I miss on my low-carb diet, it’s potatoes.

A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins.

Potatoes really are one of the world’s most perfect foods.

They contain a little bit of almost every nutrient we need and there have been accounts of people living on nothing but potatoes for a long time.

They are also one of the most fulfilling foods in existence. When researchers compared the “satiety value” of different foods, boiled potatoes scored higher than any other food they measured.

If you cook the potatoes and then allow them to cool afterwards, they also form large amounts of resistant starch, a fiber-like substance with many powerful health benefits.

   

Bottom Line: Potatoes contain a little bit of almost every nutrient we need. They are incredibly fulfilling and can contain large amounts of resistant starch.

Liver

Humans and pre-humans have been eating animals for millions of years.

However… back in the day, we didn’t just eat the muscles like we do today. Compared to the organs, muscle meat is nutritionally poor.

There are even accounts of modern hunter-gatherers selectively eating the organs, then feeding lean muscle meat to the dogs.

Out of all the organs, liver is by far the most nutritious.

The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.

A 100 gram portion of beef liver contains:

•        1176% of the RDA for Vitamin B12.
•        Over 50% of the RDA for Vitamins        B6, B5, Niacin and Folate.
•        201% of the RDA for Vitamin B2.
•        634% of the RDA for Vitamin A.
•        714% of the RDA for Copper.
•        Over 30% of the RDA for Iron,            Phosphorus, Zinc and Selenium.
•        29 grams of high quality animal          protein.

Eating liver once per week is a good way to ensure that you get optimal amounts of these very important nutrients.

Bottom Line: Hunter-gatherers who eat meat usually prize organs like liver, because they are the most nutritious parts of the animal.

Sardines

Sardines are small, oily fish that can be eaten whole.

This includes bones, skin, organs, brains and everything.

Given that the organs are usually the most nutritious parts of an animal, it is not surprising to see that whole sardines are incredibly nutritious.

They contain a little bit of almost every nutrient that the body needs and are pretty close to being perfect from a nutritional standpoint.

Like other fatty fish, they’re also very high in heart-healthy Omega-3s.

Bottom Line: Small, oily fish like sardines are usually eaten whole, which includes the organs, bones, brains and other nutritious parts. They contain a little bit of almost every nutrient we need.

Blueberries

When it comes to the nutritional value of fruits, blueberries are in a league of their own.

Although they’re not as high in vitamins and minerals as vegetables (calorie for calorie), the antioxidant content is where they really shine.

They are loaded with powerful antioxidant substances, including anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain.

Several studies have examined the health effects of blueberries in humans.

One study found that blueberries improved memory in older adults.

Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol, when they added blueberries to their diet.

This finding makes sense, given that eating blueberries has been shown to increase the antioxidant value of the blood.

Then multiple studies in test tubes and experimental animals suggest that blueberries can help fight cancer.

  

Bottom Line: Blueberries are very nutritious compared to most fruits and are loaded with powerful antioxidants, some of which can increase the antioxidant value of the blood and have protective effects on the brain.

Egg Yolks

Egg yolks have been unfairly demonized because of their cholesterol content.

But the studies actually show that dietary cholesterol isn’t something you need to worry about, because cholesterol in the diet doesn’t raise the “bad” cholesterol in the blood.

What we’re left with is one of the most nutritious foods on the planet. Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

Egg yolks are loaded with vitamins, minerals and various powerful nutrients.

They’re high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and reduce your risk of eye diseases like cataracts and macular degeneration.

Eggs are also loaded with choline, a brain nutrient that about 90% of people aren’t getting enough of.

Eggs also contain high quality protein and healthy fats. Several studies suggest that they can help you lose weight.

Really… whole eggs are an amazing food. The yolk is where almost all the nutrients are found, throwing it away is the absolute worst thing you can do.

Also let’s not forget that eggs are cheap, taste amazing and are super easy to prepare.

If you can, get pastured and/or Omega-3 enriched eggs. They’re healthier and more nutritious than most “conventional” supermarket eggs.

 Bottom Line: Whole eggs are so nutritious that they’re often called “nature’s multivitamin.” The yolk is where almost all of the nutrients are found, just eating the whites is a terrible idea.

Dark Chocolate (Cocoa)

Dark chocolate with a high cocoa content is one of the most nutritious foods you can eat.

It is loaded with fiber, iron, magnesium, copper and manganese.

But the biggest factor is its amazing range of antioxidants.

In fact, a study showed that cocoa and dark chocolate scored higher than any other food they tested, which included blueberries and acai berries.

There are multiple studies in humans showing that dark chocolate has powerful health benefits… including improved blood flow, a lower blood pressure, reduced oxidized LDL and improved brain function.

One study found that people who consumed chocolate 5+ times per week had a 57% lower risk of heart disease.

Given that heart disease is the most common cause of death in the world, this finding could have implications for millions of people.

Make sure to get dark chocolate with a 70% cocoa content, at least. The best ones contain 85% cocoa or higher.

Eating a small square of quality dark chocolate every day may be one of the best ways to “supplement” your diet with additional antioxidants.

By Kris Gunnars

best and fast ways to lose weight

Weight loss is not rocket science! Nevertheless, every time you put on extra kilos, shedding them looks tough, doesn’t it? Well, actually not; weight management is easy if you get the basics right.

The long and short of it

You’ve heard this one before – you are what you eat. What you may not know is the caveat to this – you are how you use your food as well! To maintain your weight, the amount of calories that you consume daily must be equal to the energy you expend; or, in other words, you must use up your food calories through work and working out. When people gain weight, they are either

(a) eating too many calories, or (b) burning too few calories.

You flip that statement and there you have it – the key to weight loss – consume fewer calories and/or burn more calories. Really, it is as simple as that.

Quick calculator

Here is how it works: 7000 calories equals 1 kilogram of fat. So if you cut back 500 calories a day, you can lose a kilo of weight in a fortnight. Add some exercise to your routine, say an hour-long brisk walk daily, and you can lose that much weight in only a week!

 That being said, there are certain short cuts you can take to hasten this process. For example, it pays to know what types of exercise will melt off those pounds faster or what foods will boost your metabolism (i.e., help you burn more calories).

Interval training

You can hasten weight loss by introducing short bursts of high intensity in your exercise routine. Dr Boutcher at the University of New South Wales found that people who engaged in only 8 seconds of sprinting alternated with 12 seconds of light cycling for a total of 20 minutes reduced three times as much weight as their counterparts who exercised on the bike for a total of 40 minutes. Dr Boutcher says that interval training burns more fat by producing chemicals called catecholamines in your body during the higher intensity bouts of exercise.

Blasting belly flab

You lose weight on your tummy, and all of a sudden you look thinner and more compact! Researchers at the Reina Sofia University Hospital found that when you eat more monounsaturated fats or MUFAs, you tend to accumulate less belly fat, even without additional exercise. So it makes sense to use oils rich in MUFAs such as groundnut, mustard, canola or olive oils in your cooking. Eat a handful of nuts or seeds such as peanuts, almonds, pistas or roasted pumpkin seeds instead of biscuits or namkeen as snacks. Other sources of MUFA are olives and avocados.

Lifestyle changes

So you’ve exercised for 30 minutes in the morning and now you think you can relax the rest of the day? Think again. Get more active during the day. Take the stairs instead of the elevator, walk to work, get up and stretch during a commercial break while watching TV – all of these small changes will add up in contributing towards shedding weight.

 by onlinekhobor.com

Foods to avoid before sex

You’ve probably heard about foods, which boost your sex drive or raise your sex quotient. But did you also know that there are foods, which can be a total put off when consumed before sex. We have listed the foods to avoid before sex.

Beans

Beans are a good source of fibre and proteins for our body. But they also contain a type of sugar that doesn’t digest fast and causes bloating and gas. We can all agree that a gassy and bloating belly is not ideal for sex.

Garlic

 Garlic adds extra flavour to our food, but it is really a good idea before sex. It not only has a strong scent which can be an instant turn off but also has starches that can cause bloating.

Cheese

You probably didn’t expect cheese to make it to the list of foods to avoid before sex, but the truth is that cheese can be a smelly nightmare and can turn your partner off. Cheese breath lingers on long after it has been consumed, so skip this food if you want to impress your partner.

Red meat

A fancy steak meal may sound like a perfect night out but you might want to reconsider your choice of meat. Red meat is heavy and can take a long time to digest. This will leave you feeling sluggish and sleepy, which will surely affect your performance in bed.

French fries

French fries are filled with tran’s fats that can lower testosterone levels and decrease blood circulation. They also contain a lot of salt, which can make it difficult for men with high blood pressure to keep up a strong erection.

Peppermint

While you might think that chomping on a peppermint for fresh breath is a good idea before sex, studies show that the menthol present in peppermint can reduce testosterone levels and this can affect your sex drive.

Source : TOI / onlinekhobor

six Reasons Chocolate’s Good for women

It’s a well-known fact that too much consumption of sugar is bad for health. But a little bit of sugar in moderation isn’t as terrible as one thought, say researchers.

The sweet delicacies not only help in preventing ageing and ensuring proper blood flow but they also help in losing weight and making you happy.

It’s that time of the year when chocolates are everywhere, so enjoy the delicacies without thinking twice as some of the research conducted by different brands suggests that chocolate can be good for you too, reports mirror.co.uk.

  

1. Cocoa helps in blood flow: The main ingredient in chocolate contains a wonderful antioxidant called flavanol, which is found in plants. Scientists at headquarters of chocolate brand Mars Bar teamed up with the University of L’Aquila in Italy to find that these antioxidants can increase blood flow to the brain. The higher the cocoa content in your chocolate, the better it is for you.

2. Brain power: Scientists discovered you could have the brain power you had 20 years ago, if you consume plenty of flavanol-rich cocoa. To make the most of its health benefits, stick to ‘healthy’ variants with at least 70 percent cocoa.

  

  

3. Prevents ageing: The antioxidants found in fruit and vegetables, which help fight free-radicals that lead to wrinkles, are just as potent in cocoa-rich chocolate. Some research suggests that chocolates could be even more beneficial than fruit, because of their higher antioxidant level.

4. Makes you happy: Research published in the scientific journal Nutritional Neuroscience has suggested that chocolates can boost your mood and reduce symptoms of depression. Chocolates are also high in magnesium, which aids relaxation, and contain anandamide, a neurotransmitter that helps to regulate mood.

5. Lowers your cholesterol: Scientists believe that regular consumption of high cocoa-content chocolates can help lower your cholesterol and improve blood pressure. It’s all thanks to flavanols and plant sterols — both of which increase the flexibility of veins and arteries.

6. Losing weight: The good news is that you don’t have to give up your favourite sweet treat to slim down. Having a little bit of dark chocolate helps reduce the craving for other naughty foods, making it easier to stick to your diet. Eating a piece of chocolate each day or a whole chocolate bar one-two times a week is fine.

by -IANS onlinekhobor.com

How much Calories Do You want to Eat every day?

Food contains calories. Your body uses these as fuel for walking, weight lifting, reading, If you don’t eat enough calories,originality you'll lack energy. This post will teach you how to determine your daily caloric ensures.

The pleasures Way

Use the next formula to calc

ulate how many calories you need to eat per day to maintain your body-weight.

• Your body weight in pounds x 18kcal = your daily caloric needs

So if you’re 200lbs, you’ll need 200×18 = 3600kcal/day to maintain your weight. Eat less/more to lose/gain weight. Extremes on both sides can lead to fat gains instead of muscle gains and muscle loss relying of fat loss.

The Cunningham Equation

The above formula isn’t accurate if you’re very light or big. And it doesn’t take into account activity levels, food choice and body fat. The Cunningham Equation works better since it uses:

• Lean Body Mass: Increasing your muscle mass increases the amount of calories you burn at rest and thus also your caloric needs.
• Food Choice: Protein has the highest thermic effect: your body burns more calories digesting proteins than carbs or fat.
•  Activity Levels: You may weigh the same as your friend, but your caloric needs will be higher if you have a physical job and he has a desk job.
  

Forum member lovestolift has posted a guide to the Cunningham Equation and Rossi has posted a spreadsheet that calculates your daily caloric needs using the Cunningham Equation. Check these out and thank them.

Why Calories Aren’t The Key

There’s a lot of stress on controlling your calorie intake and portion size, but not enough on food choice. Calories aren’t made equal. Each macro has its qualities.

• Proteins: Satiate & makes you full longer. Help build & maintain muscle. Improve fat loss: your body burns more calories digesting proteins.
• Carbs: Promote fat gains: your body stores carbs as fat if your energy stores are full. And they make you hungry again faster.
• Fats: Satiate & make you full longer. Improve fat loss since your body stops holding fat when you eat healthy fats.
• Veggies: Fill your stomach but often contain “negative calories”: your body burns more calories digesting them than you get eating them.

That’s why a diet rich in proteins, healthy fats & veggies but lower in carbs will make you feel full longer and less hungry while improving fat loss and muscle gains. Check the 8 nutrition rules for an example of this kind of diet.

For fat loss or maintenance, counting calories is a waste of time. If you eat the right foods, you’ll never have to count calories. Just eat your stomach full every 3 hours with the right foods and you’ll get the results you’re after.

I do, however, recommend counting calories if you want to gain weight. Skinny people often think they eat a lot but don’t. Use myfitnesspal to build awareness and keep track of a consistent caloric intake.

by Mehdi

weight loss for women by swimming

There is no doubt that swimming is one of the best exercises you can do for yourself, and you can

burn about 500 calories per hour when you swim , but is swimming the best way to lose weight? Is swimming a good exercise choice if your primary goal is to get rid of extra pounds or body fat? Experience, and some research, may show that swimming is not the best way to lose weight.

I have a few ideas on how to swim to lose weight, but that swimming needs to be a part of an overall plan. You need to do more than just

go to the pool and swim. Exercise alone is not the best path to weight loss.

Swimming burns between 475 to 750 calories an hour for the 150-pound woman, depending on the stroke. Compare this to walking, which burns approximately 270 calories an hour, and swimming may help you lose weight faster than other activities. When you combine a 30- to 45-minute swimming workout with a healthy diet, you can achieve weight loss and increase muscle mass to give you a firm, lean, defined body

Butterfly

 

The butterfly is considered the most difficult swimming stoke. During this stoke, you move your arms simultaneously in a windmill-like motion. Begin with arms stretched out in front of you, with thumbs touching, and then pull down towards your waist. As your arms get close to your waist, bring them out of the water over your head. At the same time, you employ a dolphin kick. You breathe by popping your head out of the water as you are pulling your arms down to your waist. A 150-pound person burns 748 calories an hour doing the butterfly stroke.

Backstroke 

The backstroke is similar to the front crawl except that you float face up instead of face down. Again, you alternate overarm strokes while continuously flutter kicking. A 150-pound person burns 476 calories an hour doing the backstroke

Breaststroke  

During the breaststroke, you begin with your palms touching and pulled into your chest. This should be similar to being in prayer. Extend arms simultaneously outward at shoulder height with palms facing down. Next, turn your palms outward and push in a semicircle motion until they return to the starting position. Begin with your legs extended behind you in a streamlined position. Bring your knees up, kick out and then return the legs to the streamline position, similar to a frog kick. A 150-pound person burns 680 calories an hour doing the breaststroke

Sidestroke 

Considered the most basic swimming stoke, the sidestroke is performed while lying sideways in the water. One arm is extended straight out above the shoulder. The arms are then alternated backward and forward. Simultaneously, you perform a scissor kick. A 150-pound person burns 544 calories an hour doing the sidestroke.

Front Crawl 

The front crawl, or freestyle, is the standard swimming stroke. In this stoke, you alternate overarm strokes while continuously flutter kicking your feet. You are face down in the water and breath by rotating your head from side-to-side. A 150-pound person burns 476 calories an hour doing the front crawl at a light pace and 680 calories an hour at a vigorous pace.