The foods that you eat most often can eventually determine the state of your overall health. Although you should eat a variety of different foods including fruits, vegetables, lean proteins and whole grains, there are certain foods that are so high in nutrients that they should be eaten more often than other foods. Choose a few foods with the most vitamins to become regular members of your every day diet.
Collard Greens
Collard greens contain constituents called cysteine sulfoxides and glucosinolates that may reduce the occurrence of cancers such as ovarian and breast cancer. Collard greens contain 880 percent of the RDA for Vitamin K; 57.6 percent of the RDA for Vitamin C and 118.9 percent of the RDA for Vitamin A. Collard greens also contain numerous other nutrients including omega-3 fatty acids, fiber, potassium and calcium.
Swiss Chard
Swiss chard contains 716 percent of the RDA for Vitamin K; 52.5 percent of the RDA for Vitamin C and 109.9 percent of the RDA for Vitamin A. Swiss chard also contains many other vitamins including the B vitamins 1, 2, 3, 5 and 6. This green leafy vegetable may prevent cancers of the digestive tract. Like collard greens, Swiss chard's high Vitamin K content makes it an excellent choice to maintain bone health.
Salmon
Salmon is high in omega-3 fatty acids and protein. Salmon contains 102.8 percent of the RDA for Vitamin D and over 50 percent of the RDA for Vitamins B-3 and 12. Salmon also contains high amounts of selenium, magnesium and phosphorous and is low in saturated fat and calories.
Tuna
Tuna contains 67.7 percent of the RDA for Vitamin B3 and 59 percent of the RDA for Vitamin B6. Tuna is also high in protein, selenium and phosphorus. Tuna contains omega-3 fatty acids which improve the ratio of good cholesterol to bad cholesterol, reduce inflammation and reduces blood clots within arteries.
Strawberries
Strawberries contain 136.1 percent of the RDA for Vitamin C and also contain Vitamins K, B2, B5 and B6 along with numerous other nutrients including dietary fiber, potassium and iodine. Strawberries have anti-inflammatory properties which may provide protection against rheumatoid arthritis.
Sunflower Seeds
Sunflower seeds contain 90.5 percent of the RDA for Vitamin E and 54.7 percent of the RDA for Vitamin B1. Sunflower seeds are also good sources of manganese, magnesium and selenium and may help to reduce asthma, rheumatoid arthritis and osteoarthritis.
Calf's Liver
Calf's liver contains 129.4 percent of the RDA for Vitamin B2; 689.8 percent of the RDA for Vitamin B12; 609.7 percent of the RDA for Vitamin A and 58.6 percent of the RDA for Vitamin C. Calf's liver also contains high amounts of selenium, zinc and phosphorous.
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