By Kris Gunnars Looking for the best food to eat that contains the most important stuff in one bite? Here are some foods that are so nutritious; you can spend your calorie budget wisely. SALMON It contains the greatest amount of Omega-3s, lots of quality animal protein, and tons of vitamins and minerals like Magnesium, Potassium, Selenium and all the B-vitamins. KALE A 100 gram portion of Kale contains 200% of the RDA for Vitamin C, 300% of the RDA for Vitamin A (from beta-carotene), 1000% of the RDA for Vitamin K1 and large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese. SEAWEED In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium and Manganese. GARLIC It is high in vitamins C, B1 and B6, Calcium, Potassium, Copper, Manganese and Selenium. SHELLFISH Shellfish are among the most nutritious organisms found in the sea. They are very high in important nutrients like Vitamin B12 and Zinc. POTATOES A single large potato contains lots of Potassium, Magnesium, Iron, Copper and Manganese… with plenty of vitamin C and most of the B vitamins. LIVER Out of all animal organs, liver is by far the most nutritious. A 100 gram portion of beef liver contains: 1176% of the RDA for Vitamin B12; Over 50% of the RDA for Vitamins B6, B5, Niacin and Folate; 201% of the RDA for Vitamin B2; 634% of the RDA for Vitamin A; 714% of the RDA for Copper; Over 30% of the RDA for Iron, Phosphorus, Zinc and Selenium; Over 30% of the RDA for Iron, Phosphorus, Zinc and Selenium. SARDINES They contain a little bit of almost every nutrient that the body needs. They’re also very high in heart-healthy Omega-3s. BLUEBERRIES They are loaded with powerful antioxidant substances, including anthocyanin’s and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain. YOLK They’re high in Lutein and Zeaxanthine, antioxidants that can protect the eyes and reduce your risk of eye diseases like cataracts and macular degeneration. DARK CHOCOLATE (COCOA) It is loaded with fiber, iron, magnesium, copper and manganese. But the biggest factor is its amazing range of antioxidants. Coconut Oil Best in Saturated Fats When choosing the best cooking oil for your favorite dishes, look for that which doesn’t oxidize or go “rancid” quickly. The most important factor to consider in choosing the best oil is the relative degree of saturation of the fatty acids in it. The best oil for high heat cooking is coconut oil. Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat. Aside from that, coconut oil has a lot of health benefits. It’s helpful in improving cholesterol and has powerful bacteria killing components.