Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients, which means you can only get them from foods.
Sardines
Sardines are small, oily fish that you can eat whole, including the organs, bones, and other nutritious parts.
Kale
Kale is a green, leafy vegetable rich in vitamins, minerals, fiber, antioxidants, and various bioactive compounds.
Seaweed
There are many types of seaweed and ways to use it in food. Nori, for instance, is used to wrap sushi.
Garlic
Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.
Shellfish
Clams, oysters, scallops, and mussels are types of shellfish that can be highly nutritious. They’re very high in important nutrients like vitamin B12 and zinc.
Potatoes
Potatoes are good sourcesTrusted Source of potassium, magnesium, iron, copper, and manganese. They also contain vitamin C and most B vitamins.
Liver
One function of the liver is to store important nutrients for the rest of the body. As a food, this makes animal liver highly nutritious.
Berries
Blueberries, for instance, contain anthocyanins and other polyphenols. Some researchTrusted Source suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.
Eggs
Whole eggs are so nutritious that they’re sometimes called “nature’s multivitamin.” The yolk contains most of the nutrients.
Bitter melon
Momordica charantia, also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.
Cocoa and dark chocolate
iron, magnesium, copper, manganese, and antioxidants. A cup of cocoa with milk but no added sugar can make a nutritious treat.