people now a days like to live healthy. But most of them do not actually have time. So, they tend to eat unhealthy food. So, to be healthy there are some nutritious food that can be added to your meal rather than eating unhealthy.

1. Salmon

Salmon contains omega 3 which is very important to lower risk of many diseases like heart diseases, depression, dementia.

A 100g salmon contains;

• 2.8g omega-3
• High quality animal protein
• Magnesium
• Potassium
• Selenium
• Vitamin B

2. Kale

100g of kale contains;

• Vitamin C
• Vitamin A
• Vitamin K1
• Vitamin B6
• Potassium
• Calcium
• Magnesium

3. Seaweed

A popular dish with seaweed is sushi. Seaweeds helps to overcome thyroid problems as it contains more iodine.

Contains;

• Calcium
• Iron
• Magnesium
• Iodine

4. Garlic

Can lower blood pressure as well as cholesterol. It also reduces risk of heart disease.

Contains;

• Vitamin C, B1, B6
• Calcium
• Potassium
• Selenium
• Manganese

5. Shellfish

Includes clams, oysters, mussels.

Contains;

• Vitamin B
• vitamin C
• potassium
• selenium
• iron

6. potatoes

a single large potato contains;

• potassium
• magnesium
• iron
• manganese

7. liver

contains;

• vitamin B12
• Vitamin B5, B6
• Vitamin B2, A
• copper
•  iron
• High quality animal protein

8. Egg yolks

Can reduce risk of eye diseases.

Contains;

• Vitamins
• Minerals

9. Dark chocolate

Improve brain function and blood flow. It also can help to reduce the risk of heart diseases.

Contains;

• Fiber
• Iron
• Magnesium
• Copper
• Manganese

10. Blueberries

Blueberry can improve memory in older adults. Also can reduce blood pressure.