10 best food

Speaking about food we prefer to talk about something delicious and tasty and hardly ever our conversations are about something really good for our health.

According to an analysis by David Grotto, a registered dietician and author of the forthcoming book The Best Things You Can Eat,
these 10 foods are the lowest calories and most nutritious in terms of amount and richness of vitamins, minerals, healthy fats, fiber and protein.

Calories: 200 per cup Nutrients: Rich in folate, vitamin B1 or thiamine, magnesium, molybdenum, soluble fiber, iron and potassium.
Beans

Calories: 140 per cup (plain low-fat or non-fat)
Nutrients: Rich in pantothenic acid, vitamin B2 or riboflavin, calcium, phosphorous, potassium and iodine
Yogurt
or
Kiefer

Beef Liver
Calories: 137 per 3 ounces Nutrients: Rich in iron, vitamin A, biotin, choline, vitamin B12, vitamin B3 or niacin, vitamin B6, chromium, copper and phosphorus.

Salmon
Calories: 157 per 3 ounces
Nutrients: Rich in biotin, vitamin B12, vitamin B3 or niacin, vitamin B6, vitamin D, potassium, omega-3 fatty acids and choline.

Mushrooms
Calories: 15 per cup
Nutrients: Rich in biotin, vitamin B2, copper, chromium and pantothenic acid.

Calories: 65 per 3 ounces
Nutrients: Rich in pantothenic acid, copper, selenium and zinc.
Lobster

Soy Beans
Calories: 150 per half cup Nutrients: Rich in vitamin B1, vitamin B2, iron, magnesium, phosphorus, insoluble and soluble fiber, omega-3 fatty acids, polyunsaturated fats and protein.

Oysters
Calories: 85 per 3 ounces
Nutrients: Rich in vitamin B12, copper, iron, selenium and zinc.

Spinach
Calories: 14 per two cups Nutrients: Rich in folate, vitamin D, vitamin K, calcium, iron, magnesium and manganese.

Pork
Calories: 196 per 3 ounces Nutrients: Rich in biotin, choline, vitamin B3 or niacin, vitamin B6, vitamin B1 and zinc.