۷ غذای سرشار از مواد مغذی که کمتر انتظارش را دارید

آردایت برای اطمینان از صحت محتوای خود، که در سیاست ویراستاری ما ذکر شده است، از دستورالعمل‌های سختگیرانه‌ای در زمینه منبع‌یابی پیروی می‌کند . ما فقط از منابع معتبر، از جمله مطالعات بررسی‌شده توسط همتایان، متخصصان پزشکی دارای مجوز، بیماران با تجربه عملی و اطلاعات از مؤسسات برتر، استفاده می‌کنیم.

1. USDA FoodData Central. Kiwi fruit, raw.
2. Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018;57(8):2659. doi:10.1007/s00394-018-1627-z
3. Gearry R, Fukudo S, Barbara G, et al. Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort—results of an international multicenter randomized controlled trial. Am J Gastroenterol. 2023;118(6):1058-1068. doi:10.14309/ajg.0000000000002124
4. USDA FoodData Central. Seaweed, dried.
5. National Institutes of Health Office of Dietary Supplements. Iodine fact sheet for health professionals.
6. El-Beltagi HS, Mohamed AA, Mohamed HI, Ramadan KMA, Barqawi AA, Mansour AT. Phytochemical and potential properties of seaweeds and their recent applications: a review. Mar Drugs. 2022;20(6):342. doi:10.3390/md20060342
7. Peñalver R, Lorenzo JM, Ros G, Amarowicz R, Pateiro M, Nieto G. Seaweeds as a functional ingredient for a healthy diet. Mar Drugs. 2020;18(6):301. doi:10.3390/md18060301
8. Aziz A, Noreen S, Khalid W, et al. Pumpkin and pumpkin byproducts: phytochemical constitutes, food application and health benefits. ACS Omega. 2023;8(26):23346-23357. doi:10.1021/acsomega.3c02176
9. USDA FoodData Central. Seeds, pumpkin and squash seed kernels, dried.
10. Amin MZ, Islam T, Uddin MR, Uddin MJ, Rahman MM, Satter MA. Comparative study on nutrient contents in the different parts of indigenous and hybrid varieties of pumpkin (Cucurbita maxima Linn.). Heliyon. 2019;5(9):e02462. doi:10.1016/j.heliyon.2019.e02462
11. USDA FoodData Central. Fish, sardines, Atlantic, canned in oil, drained solids with bones.
12. Rimm EB, Appel LJ, Chiuve SE, et al. Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: a science advisory from the American Heart Association. Circulation. 2018;138(1):e35-e47. doi:10.1161/CIR.0000000000000574
13. Aakre I, Bøkevoll A, Chaira J, et al. Variation in nutrient composition of seafood from North West Africa: implications for food and nutrition security. Foods. 2020;9(10):1516. doi:10.3390/foods9101516
14. USDA Food Data Central. Mollusks, oyster, Pacific, raw.
15. Ulagesan S, Krishnan S, Nam TJ, Choi YH. A review of bioactive compounds in oyster shell and tissues. Front Bioeng Biotechnol. 2022;10:913839. doi:10.3389/fbioe.2022.913839
16. Venugopal V, Gopakumar K. Shellfish: nutritive value, health benefits, and consumer safety. Compr Rev Food Sci Food Saf. 2017;16(6):1219-1242. doi:10.1111/1541-4337.12312
17. U.S. Department of Agriculture, FoodData Central. Nuts, brazilnuts, dried, unblanched.
18. da Silva A, Silveira BKS, de Freitas BVM, Hermsdorff HHM, Bressan J. Effects of regular Brazil nut (Bertholletia excelsa H.B.K.) consumption on health: a systematic review of clinical trials. Foods. 2022;11(18):2925. doi:10.3390/foods11182925
19. Godos J, Giampieri F, Micek A, et al. Effect of Brazil nuts on selenium status, blood lipids, and biomarkers of oxidative stress and inflammation: a systematic review and meta-analysis of randomized clinical trials. Antioxidants (Basel). 2022;11(2):403. doi:10.3390/antiox11020403
20. USDA FoodData Central. Chia seeds.
21. TaghipourSheshdeh F, Behzadi M, Bashiri S, Mohammadi-Sartang M. The effect of chia seed on blood pressure, body composition, and glycemic control: a grade-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Rev. 2025;83(3):448-465. doi:10.1093/nutrit/nuae113
22. Teoh SL, Lai NM, Vanichkulpitak P, Vuksan V, Ho H, Chaiyakunapruk N. Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis. Nutr Rev. 2018;76(4):219-242. doi:10.1093/nutrit/nux071
23. https://www.verywellhealth.com/unexpected-nutrient-dense-foods-11820191