{"id":212890,"date":"2024-11-18T06:43:09","date_gmt":"2024-11-18T06:43:09","guid":{"rendered":"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/"},"modified":"2024-11-18T06:43:09","modified_gmt":"2024-11-18T06:43:09","slug":"what-foods-have-the-highest-nutritional-value","status":"publish","type":"post","link":"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/","title":{"rendered":"What foods have the highest nutritional value?"},"content":{"rendered":"<p>When it comes to nourishing our bodies, few things are as important as ensuring we consume foods that provide us with optimum nutritional value. While there is no single answer to the question of what foods have the highest nutritional value, there are several nutrient-dense options that offer an array of essential vitamins, minerals, and antioxidants. Here, we explore some of these incredibly nutritious foods and why they should be part of a balanced diet.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_62 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Green_Leafy_Vegetables\" title=\"Green Leafy Vegetables\">Green Leafy Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Fish_and_Seafood\" title=\"Fish and Seafood\">Fish and Seafood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Whole_Grains\" title=\"Whole Grains\">Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Beans_and_Legumes\" title=\"Beans and Legumes\">Beans and Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Low-Fat_Dairy_Products\" title=\"Low-Fat Dairy Products\">Low-Fat Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Berries_and_Other_Colorful_Fruits\" title=\"Berries and Other Colorful Fruits\">Berries and Other Colorful Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Nuts_and_Seeds\" title=\"Nuts and Seeds\">Nuts and Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Eggs\" title=\"Eggs\">Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Lean_Meats\" title=\"Lean Meats\">Lean Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Avocados\" title=\"Avocados\">Avocados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Colorful_Vegetables\" title=\"Colorful Vegetables\">Colorful Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#Greek_Yogurt\" title=\"Greek Yogurt\">Greek Yogurt<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#FAQs\" title=\"FAQs:\">FAQs:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#1_Are_all_green_leafy_vegetables_equally_nutritious\" title=\"1. Are all green leafy vegetables equally nutritious?\">1. Are all green leafy vegetables equally nutritious?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#2_How_much_fish_should_I_consume_to_reap_its_nutritional_benefits\" title=\"2. How much fish should I consume to reap its nutritional benefits?\">2. How much fish should I consume to reap its nutritional benefits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#3_Can_refined_grains_provide_similar_nutritional_benefits\" title=\"3. Can refined grains provide similar nutritional benefits?\">3. Can refined grains provide similar nutritional benefits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#4_Are_canned_beans_as_nutritious_as_dried_beans\" title=\"4. Are canned beans as nutritious as dried beans?\">4. Are canned beans as nutritious as dried beans?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#5_Should_I_avoid_all_dairy_products_if_Im_lactose_intolerant\" title=\"5. Should I avoid all dairy products if I&#8217;m lactose intolerant?\">5. Should I avoid all dairy products if I&#8217;m lactose intolerant?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#6_Can_I_indulge_in_fruits_even_if_I_have_diabetes\" title=\"6. Can I indulge in fruits even if I have diabetes?\">6. Can I indulge in fruits even if I have diabetes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#7_Can_I_consume_nuts_and_seeds_if_Im_trying_to_lose_weight\" title=\"7. Can I consume nuts and seeds if I&#8217;m trying to lose weight?\">7. Can I consume nuts and seeds if I&#8217;m trying to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#8_How_many_eggs_can_I_consume_in_a_day\" title=\"8. How many eggs can I consume in a day?\">8. How many eggs can I consume in a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#9_Are_plant-based_protein_sources_as_beneficial_as_animal-based_sources\" title=\"9. Are plant-based protein sources as beneficial as animal-based sources?\">9. Are plant-based protein sources as beneficial as animal-based sources?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#10_Are_all_avocados_equally_nutritious\" title=\"10. Are all avocados equally nutritious?\">10. Are all avocados equally nutritious?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#11_Can_I_rely_solely_on_supplements_instead_of_eating_colorful_vegetables\" title=\"11. Can I rely solely on supplements instead of eating colorful vegetables?\">11. Can I rely solely on supplements instead of eating colorful vegetables?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#12_Is_Greek_yogurt_suitable_for_individuals_with_lactose_intolerance\" title=\"12. Is Greek yogurt suitable for individuals with lactose intolerance?\">12. Is Greek yogurt suitable for individuals with lactose intolerance?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Green_Leafy_Vegetables\"><\/span><b>Green Leafy Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Green leafy vegetables are undoubtedly some of the most nutrient-dense foods available. They are rich in vitamins A, C, K, and folate, along with several minerals like iron and calcium. Spinach, kale, Swiss chard, and collard greens are prime examples that offer numerous health benefits, such as supporting brain function, boosting immunity, and reducing the risk of chronic diseases.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Fish_and_Seafood\"><\/span>Fish and Seafood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Fish and seafood are excellent sources of high-quality protein, omega-3 fatty acids, and several vitamins and minerals. Fatty fish like salmon, sardines, and mackerel are particularly beneficial due to their omega-3 content, which promotes heart health and reduces inflammation. Additionally, these foods provide essential nutrients like iodine and selenium, necessary for thyroid function and overall well-being.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span>Whole Grains<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Whole grains, unlike refined grains, retain their bran and germ components, making them rich in dietary fiber, essential fatty acids, and B vitamins. Examples of whole grains include quinoa, brown rice, oats, and whole wheat. Incorporating these grains into your diet can improve digestion, prevent chronic diseases like diabetes and heart disease, and help manage weight.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Beans_and_Legumes\"><\/span><b>Beans and Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Beans and legumes are affordable, versatile, and highly nutritious. They are packed with plant-based protein, dietary fiber, minerals, and antioxidants. Chickpeas, lentils, black beans, and kidney beans are excellent choices known for their ability to reduce cholesterol levels, stabilize blood sugar, and promote a healthy gut.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Low-Fat_Dairy_Products\"><\/span>Low-Fat Dairy Products<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Dairy products like milk, yogurt, and cheese provide a rich source of calcium, vitamin D, and protein. These nutrients are crucial for maintaining strong bones and teeth, supporting muscle function, and ensuring proper growth and development.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Berries_and_Other_Colorful_Fruits\"><\/span><b>Berries and Other Colorful Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Colorful fruits, such as berries, are not only delicious but also highly nutritious. They are loaded with antioxidants, vitamins, minerals, and phytochemicals \u2013 all of which play essential roles in disease prevention, boosting the immune system, and promoting overall well-being.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nuts_and_Seeds\"><\/span>Nuts and Seeds<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nuts and seeds are excellent sources of healthy fats, protein, fiber, vitamins, and minerals. Walnuts, almonds, chia seeds, and flaxseeds are examples of nutrient-dense options that offer various health benefits, including improved brain function, heart health, and weight management.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Eggs\"><\/span><b>Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eggs pack a powerful nutritional punch. They are an excellent source of high-quality protein, essential vitamins, and minerals like vitamin B12, selenium, and choline. Contrary to previous beliefs, eggs do not adversely affect cholesterol levels and can be a part of a healthy diet.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Lean_Meats\"><\/span>Lean Meats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Lean meats, such as poultry, lean cuts of beef, and pork tenderloin, are rich sources of protein, iron, zinc, and vitamin B12. Protein is essential for tissue repair and growth, while iron is vital for oxygen transport in the body.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Avocados\"><\/span><b>Avocados<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Avocados are unique fruits with a high content of monounsaturated fats that are good for heart health. They also provide dietary fiber, vitamins, minerals, and antioxidants, promoting healthy digestion and reducing the risk of chronic diseases.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Colorful_Vegetables\"><\/span>Colorful Vegetables<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Colorful vegetables like bell peppers, carrots, tomatoes, and sweet potatoes offer an array of vitamins, minerals, and antioxidants. These foods contribute to eye health, support the immune system, and protect against cellular damage caused by free radicals.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Greek_Yogurt\"><\/span><b>Greek Yogurt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Greek yogurt stands out as a particularly nutritious dairy product due to its higher protein content compared to regular yogurt. It also contains probiotics, calcium, and B vitamins, aiding digestion, strengthening bones, and supporting gut health.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1_Are_all_green_leafy_vegetables_equally_nutritious\"><\/span>1. Are all green leafy vegetables equally nutritious?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nNo, nutritional content may vary slightly, but most green leafy vegetables are rich in vitamins and minerals.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_How_much_fish_should_I_consume_to_reap_its_nutritional_benefits\"><\/span>2. How much fish should I consume to reap its nutritional benefits?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nTo enjoy the health benefits of fish, aim for two servings per week, with at least one serving being fatty fish.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Can_refined_grains_provide_similar_nutritional_benefits\"><\/span>3. Can refined grains provide similar nutritional benefits?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nRefined grains lack many essential nutrients, so consuming whole grains is the healthier choice.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Are_canned_beans_as_nutritious_as_dried_beans\"><\/span>4. Are canned beans as nutritious as dried beans?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nWhile canned beans are still nutritious, dried beans often contain lower sodium levels and are less processed.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Should_I_avoid_all_dairy_products_if_Im_lactose_intolerant\"><\/span>5. Should I avoid all dairy products if I&#8217;m lactose intolerant?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nSome lactose-intolerant individuals can tolerate dairy products with lower lactose content, like hard cheeses or lactose-free milk.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Can_I_indulge_in_fruits_even_if_I_have_diabetes\"><\/span>6. Can I indulge in fruits even if I have diabetes?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nYes, fruits can be part of a diabetic diet as long as they are consumed in moderation and as part of a balanced meal plan.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Can_I_consume_nuts_and_seeds_if_Im_trying_to_lose_weight\"><\/span>7. Can I consume nuts and seeds if I&#8217;m trying to lose weight?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nDespite being calorically dense, moderate portions of nuts and seeds can be included in a balanced diet, as they promote satiety and provide essential nutrients.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_How_many_eggs_can_I_consume_in_a_day\"><\/span>8. How many eggs can I consume in a day?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nFor healthy individuals, up to seven eggs per week are generally safe and can be included as part of a balanced diet.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Are_plant-based_protein_sources_as_beneficial_as_animal-based_sources\"><\/span>9. Are plant-based protein sources as beneficial as animal-based sources?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nYes, plant-based protein sources like beans, legumes, and tofu offer numerous health benefits and are a great alternative to animal-based proteins.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Are_all_avocados_equally_nutritious\"><\/span>10. Are all avocados equally nutritious?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nThe nutritional content of avocados may vary slightly depending on the variety, but all avocados provide similar health benefits.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Can_I_rely_solely_on_supplements_instead_of_eating_colorful_vegetables\"><\/span>11. Can I rely solely on supplements instead of eating colorful vegetables?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nWhile supplements can help fill nutrient gaps, it is best to obtain nutrients from whole foods like vegetables for maximum health benefits.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Is_Greek_yogurt_suitable_for_individuals_with_lactose_intolerance\"><\/span>12. Is Greek yogurt suitable for individuals with lactose intolerance?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\nGreek yogurt contains less lactose than regular yogurt, making it more tolerable for some individuals with lactose intolerance. However, it may still vary from person to person, so it&#8217;s best to consult a healthcare professional.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to nourishing our bodies, few things are as important as ensuring we consume foods that provide us with optimum nutritional value. While there is no single answer to the question of what foods have the highest nutritional value, there are several nutrient-dense options that offer an array of essential vitamins, minerals, and &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"What foods have the highest nutritional value?\" class=\"read-more button\" href=\"https:\/\/namso-gen.co\/blog\/what-foods-have-the-highest-nutritional-value\/#more-212890\">Read more<span class=\"screen-reader-text\">What foods have the highest nutritional value?<\/span><\/a><\/p>\n","protected":false},"author":54,"featured_media":107420,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86279],"tags":[],"class_list":["post-212890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What foods have the highest nutritional value?<\/title>\n<meta name=\"description\" content=\"When it comes to nourishing our bodies, few things are as important as ensuring we consume foods that provide us with optimum nutritional value. 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