World's Healthiest Foods For Youth And Vitality

I'm always trying to eat healthy, though I sometimes miss my mark.  About a year ago I did a lot of research on which foods were healthiest.  I wanted to find foods that had at least 100% of the RDA of a various vitamin, mineral or amino acid.  I do try to eat a raw food diet as much as possible since my body seems to do much better on this.  Naturally, I don't eat raw meat or grains (except steel cut oats).  If you incorporate a few of these into your regular diet on a daily basis you'll be far ahead of the anti-aging game.   

Periodically I add to the list if I find another super food, but here's what I have so far.

Vegetables:

Avocado = good source of Omega 6 = 2298mg / monounsaturated fat

Bell Pepper (Red) = 317% vitamin C and 93% vitamin A per cup

Broccoli = 206% vitamin C and 104% vitamin A per cup (good source potassium)

Brussels Sprouts = 375% vitamin K and 118% vitamin C per cup (good potassium)

Carrots = 686% vitamin A per cup

Kale = 684% vitamin K, 206% vitamin A, 134% vitamin C per cup raw (strong inflammatory)

Potato with skin = 1,081 mg potassium

Romaine Lettuce = 148% vitamin A, 109% vitamin K in 2 cups

Kelp = 277% iodine in 1/4 cup

Spinach = 1,284% vitamin K and 460% vitamin A per cup cooked (strong anti-inflammatory)

Sweet Potatoes = 768% vitamin A per cup fresh cooked (strong anti-inflammatory)

Tomato sauce = 881mg potassium per cup

Poultry and Lean Meat:

Beef Tenderloin = 112% Tryptophan per 4oz (64% protein/50% B12)

Chicken Breast = 121% Tryptophan per breast (96% niacin/87% protein)

Seafood:

Clams = 2,637% B12, 249% iron, 111% selenium,(84% protein, 80% manganese) 1 cup (strong anti-inflammatory)

Halibut = 106% Tryptophan in 4oz

Salmon = 103% Tryptophan and 102% vitamin D in 4oz (strong anti-inflammatory)

Sardines = 137% B12 (strong anti-inflammatory)

Shrimp = 103% Tryptophan in 4oz

Tuna = 119% Tryptophan in 4oz

Fruit:

Cantaloupe = 108% vitamin C and 120% vitamin A per cup

Grapefruit = 147% vitamin C per grapefruit

Oranges = 163% vitamin C per orange

Pineapple = 130% manganese per cup (frozen)

Prune Juice = 707mg potassium per cup

Pumpkin = 763% vitamin A per cup (strong anti-inflammatory)

Strawberries = 152% vitamin C per cup

Beans and Legumes:

Edamame = 121% folate, (79% manganese, good omega 6) 1 cup

Black Beans = 172% molybdenum per cup (64% folate, 60% fiber)

Split Peas = 196% molybdenum per cup (65% fiber)

Garbanzo Beans = 165% molybdenum per cup (72% manganese, 50% fiber)

Kidney Beans = 177% molybdenum per cup

Lentils = 198% molybdenum per cup (90% folate and 63% fiber)

Pinto Beans = 171% molybdenum per cup (74% folate, 62% fiber)

Nuts and Seeds:

Almonds = Omega 6 fatty acids (great source) 1oz

Flaxseeds = 146% omega 3 fatty acids in 2 TB (and good omega 6)

Sunflower Seeds = Great Omega 6 (47% vitamin E) 1oz

Walnuts = GREAT Omega 6 and very good omega 3 fatty acids (48% manganese)in 1oz

Grains:

Barley (hulled, not pearl) = 179% manganese, 99% selenium, 127% fiber in 1 cup (strong anti-inflammatory)

Brown Rice = 88% manganese in 1 cup

Oats (old fashioned/steel cut) = 147% manganese in 1 cup

Dairy:

Plain yogurt - probiotics and 45% calcium per cup

Misc:

Dark chocolate = 1oz antioxidant and anti-inflammatory

Green Tea (strong antioxidants and anti-inflammatory)

If you've found a super food, feel free to post it to the comment section.