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Garlic -

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

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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.

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Green beans -

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

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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.

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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.

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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.

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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.

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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.

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Pumpkin seeds -

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

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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. 

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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. 

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Seaweed varieties -

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

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Beetroot -

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

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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.

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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. 

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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.

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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. 

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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.

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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.

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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.

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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.

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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.

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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.

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Potatoes -

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

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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.

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Bell peppers -

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

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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.

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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.

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Apples -

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

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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

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