5. Asparagus
When it comes to nutrient dense foods, it is difficult to find one that offers more than asparagus. This special treatment provides more nutrients than almost any other vegetable you will find on the shelf. For many years asparagus has been used in medicine throughout the world. Just four stalks of this vegetable will provide you with 90 mcg of folic acid. This is about 22 percent of the recommended daily value.
In addition, asparagus also provides the body with other important vitamins and nutrients including vitamins A, C, and K. It is also a good source of manganese. There are many ways to prepare asparagus including steaming it or baking it. It can also be fried, but this tends to remove some of the nutritional value. This vegetable is the perfect side dish for almost any meal and is something that should be a regular part of any healthy diet.