© Shutterstock

Garlic -

Garlic is a nutrient-dense staple food, which is rich in antioxidants, manganese, vitamin B6, vitamin C, and selenium.

© Getty Images

Salmon -

Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients that you can only get from food. It also provides vitamins and minerals, including magnesium, potassium, selenium, and B vitamins.

© Getty Images

Green beans -

Green beans are an underrated source of vitamin C. They're also high in iron, vitamin B6, magnesium, and calcium.

© Getty Images

Black beans -

A protein-rich food, black beans are low in fat and high in fiber, making them heart-healthy and good for digestion, especially when soaked prior to cooking. They're also rich in iron, thiamine, and folate.

© Getty Images

Chia seeds -

Chia seeds are another example of a true superfood, packed with iron, fiber, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B3, and omega-3 fatty acids.

© Shutterstock

Berries -

From strawberries to blackberries and raspberries to blueberries, these antioxidant-rich fruits are small but mighty. Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese.

© Getty Images

Dandelion greens -

Dandelion is a nutritious leafy green packed with vitamins A, C, E, and K. It also contains several minerals, including calcium, iron, magnesium, and potassium.

© Shutterstock

Mushrooms -

There are many different types of mushrooms, but they all boast a high amount of fiber, B vitamins, copper, and potassium. They're also rich in the antioxidant selenium.

© Getty Images

Pumpkin seeds -

Pumpkin seeds contain nutrients like magnesium, phosphorus, and manganese. They're also packed with iron, zinc, copper, and vitamin K.

© Getty Images

Eggs -

Cheap, flavorful, and easy to prepare, a single egg is packed with vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, protein, and omega-3s. 

© Getty Images

Carrots -

Carrots famously contain beta-carotene, an antioxidant that the body converts to vitamin A. Carrots are also abundant in fiber, vitamin K1, and potassium.

© Getty Images

Sweet potatoes -

Sweet potatoes contain a range of nutrients, such as vitamins A, B-6, and C. They also contain antioxidants, such as beta-carotene. 

© Getty Images

Seaweed varieties -

Most seaweed varieties are nutrient-dense and contain minerals such as calcium, iron, magnesium, and manganese.

© Getty Images

Beetroot -

Beets are another vibrant vegetable with superfood status. They contain notable amounts of B6, vitamin C, magnesium, copper, manganese, potassium, and iron.

© Getty Images

Beef liver -

A nutrient-dense super-food, a single serving of beef liver provides more than the daily recommended value of vitamin B12, B2, and vitamin A. Additionally, it provides a substantial amount of copper and choline.

© Getty Images

Sardines -

A small, oily fish that you can eat whole, sardines contain a little of almost every nutrient your body needs, including vitamin B12 and vitamin D. 

© Getty Images

Cruciferous vegetables -

Think broccoli, kale, cauliflower, cabbage, and Brussels sprouts. As they all belong to the same family, they're nutritionally similar, with vitamin C, folic acid, iron, calcium, and selenium.

© Getty Images

Plain Greek yogurt -

A great source of calcium, potassium, magnesium, and protein, Greek yogurt has several nutritional benefits. It's also packed with probiotics, which provide healthy bacteria for the gut. 

© Getty Images

Avocados -

Avocado is most well-known for its healthy fat content, but it's also high in many vitamins and minerals including vitamins K, E, C, several B vitamins, folate, and potassium.

© Getty Images

Oats -

Oats are high in minerals such as phosphorus, magnesium, copper, and iron. Plus, they contain B vitamins and fiber to keep you full and promote digestion.

© Getty Images

Raw cacao -

Raw cacao is a powder with a rich chocolate flavor without the sweetness. Its most notable benefit is flavanols, a powerful antioxidant. It also contains magnesium, iron, calcium, potassium, and phosphorus.

© Shutterstock  

Tomatoes -

Tomatoes are loaded with nutrients, but most importantly, they earn their nutrient density from lycopene, an antioxidant. They're also packed with vitamin C, vitamin K, potassium, and folate.

© Getty Images

Shellfish -

Clams, oysters, scallops, and mussels are types of highly nutritious shellfish. In general, shellfish are very high in important nutrients like vitamin B12 and zinc.

© Getty Images

Potatoes -

Rich in antioxidants, potatoes boast a wealth of nutritional benefits. They contain vitamin C, vitamin B6, potassium, manganese, magnesium, phosphorus, niacin, and folate. 

© Getty Images

Walnuts -

Walnuts are incredibly antioxidant-rich as a result of being high in vitamin E, melatonin, and polyphenols. They're also high in omega-3 fatty acids.

© Shutterstock

Bell peppers -

Bell peppers are packed with vitamins C, B6, and K1, as well as potassium, folate, vitamin E, and beta-carotene. 

© Getty Images

Bone broth -

High in protein-rich collagen and healthy minerals, bone broth is often celebrated for its ability to promote a healthy gut microbiome, improve joint pain, and support skin health.

© Getty Images

Kefir -

Kefir is a fermented dairy, which promotes a healthy gut bacteria and boasts notable amounts of protein, calcium, phosphorus, vitamin B12, vitamin B2, magnesium, and vitamin D.

© Getty Images

Apples -

Apples are rich in fiber and water, which makes them filling. They're also high in vitamin C, copper, potassium, and vitamin K.

© Getty Images

Kale -

Kale is rich in vitamins, minerals, fiber, antioxidants, and bioactive compounds. It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese.

Sources: (Healthline) (Medical News Today) (Real Simple)

See also: The best seeds to plant in your menu

© Getty Images