The Most Nutritious Foods in Numbers [infographic] By TRAIN · June 25, 2017 The most nutritious foods…in simple numbers. These heavyweight foods pack the biggest nutrition punch. Give your brain and body a top-up with the missing pieces of your nutrient puzzle. If you’re struggling to see or download the infographic below, it’s also written out in text directly underneath this image. The most nutritious foods by vitamins and minerals Magnesium the cramp and muscle spasm buster you need to perform in all sports 1000% massive amount of vitamin b12 provided by only 60g of beef liver. 80-90% vegan/vegetarians that are b12 deficient. Seaweed and tempeh are the only non meat sources of this vitamin. 50% the population of the us that is deficient in magnesium leading to a block between nerves and muscles. 1 one square of dark chocolate (30g) provides a respectable 25% of the elusive mineral, magnesium, for your diet. Source: international life sciences institute Vitamin A 2 different types. Preformed vitamin A from meat and dairy; beta carotene from plant sources. 75% of people in the developed world get sufficient vitamin a. 59979iu 1200% of your daily vitamin a requirement provided by a measly 85 grams of veal liver. 4538% of beta carotene provided by a medium sweet potato. The highest plant source. 5 The amount of medium carrots you’d need to eat every day for four weeks before you’d notice yellowing of your complexion (carotenosis). The 3 nutritious recovery specialists Chromium 55% Of your days chromium intake from a tiny 55 calorie serving of broccoli. Chromium helps regulate your blood sugar. Vitamin c 7th The ranking of orange in the list of foods that provide the most vitamin c. 1st The surprise numero uno: yellow bell peppers with a massive 300% of your daily requirement from a 100g serve. 2000mg the upper tolerable limit of vitamin c for adults over 19 years old. Zinc 6 oysters give you a humungous 220% of your daily value in immunity strengthening, zinc. 800,000 sadly, the amount of childhood deaths each year due to zinc deficiency. Magnesium the cramp and muscle spasm buster you need to perform in all sports 1000% massive amount of vitamin b12 provided by only 60g of beef liver. 80-90% vegan/vegetarians that are b12 deficient. Seaweed and tempeh are the only non meat sources of this vitamin. Source: international life sciences institute 50% the population of the us that is deficient in magnesium leading to a block between nerves and muscles. 1 one square of dark chocolate (30g) provides a respectable 25% of the elusive mineral, magnesium, for your diet. Vitamin D deficiency 50% of uk population during winter. 42% of the us population. 74% of the elderly. 10mcg/400iu the recommended daily consumption of vitamin d. 82% of people whose skin produces less vit d. Most nutritious Vitamin D Source 5ml 1tsp of cod liver oil provides a powerful 227% of vitamin d. Iodine re-charge one of the most common deficiencies in the world – get your iodine levels back up for optimal thyroid hormone production that ups metabolism. 1/3 of the entire planet is deficient 1990 the year the united nations world summit started to provide access to iodized salt to most of the world to solve infant mortality. 70% the amount of the world that now has access to iodine enriched salt. 85g of cod is the next highest iodine providing food Calcium Milk is for babies? Dairy isn’t the only way to get enough calcium for toughening up…Here are the most nutritious foods containing calcium 44% The highest amount, gram for gram of your daily calcium comes from a tin of boned sardines. 35% the amount that a cup of milk provides. 10% is provided by 100g of dark leafy greens like bok choy, kale and ocra. 50+ only 22% of men and less than 10% of women this age get enough calcium. Deficiencies are common in countries without much daily sunshine, leading to weaker bones, reduced immune function and increased risk of cancer. Ouch. Iron not the type you throw around in the gym but just as important for your wellbeing. Prevents fatigue, plays a role in producing red blood cells and protein metabolisation. Here’s the lowdown… 14-18mg is your daily requirement of iron 21% of this can be provided by 100g of lean beef 28g small handful of pumpkin seeds also gives you a huge… 1⁄4 of your daily requirement of iron but plant-based sources aren’t as well absorbed. The solution? 3x more iron absorption from plant based foods when you supplement with 2g of vitamin c source: american journal of clinical nutrition For more articles on the most nutritious foods, training and infographics, subscribe to TRAIN magazine for free by signing up to our newsletter and get each monthly issue dropped direct into your inbox Written by TRAIN You may also like... Daily Full Body Stretch Routine For Flexibility and Recovery 12 Fitness Questions That Probably Can’t Be Answered Omnivores vs Vegetarians: Which Is Better?