Nutrient-rich foods are simply foods that offer the best protection against diseases and are of course low in calories. Contrary to the misconception that healthy foods are never tasty and that only junk food is, there are many foods with these essential nutrients that are great tasting, less expensive and readily available in the food markets.
Outlined below are ten foods that are natural, great tasting and very high in nutrients.
1. Fruits
They are very nutrient rich. Most of them are low in fat and calories and contain zero cholesterol. They also contain anti-oxidants, vitamins, minerals and a high disease-prevention quality. Eating a lot of fruits will make your immune system stronger and protect you from diseases like diabetes, obesity, heart conditions, cancer and so on. Some nutritious fruits that are worth including in your daily diet are:
Fruits are high in Nutrients
. Bananas
. Apples
. Cantaloupes
. Papayas
. Pineapples
. Plums
. Mango
. Watermelon and many others
2. Vegetables
Vegetables are of course one of the world’s healthiest foods. Many of them contain vitamins, calcium, minerals, and so on. Some of the most nutritious ones are:
. Carrots
. Spinach
. Cauliflower
. Lettuce
. Broccoli
. Collard Greens
. Turnip Greens and many others
Low Calorie Vegetables
Vegetables help in lowering the blood pressure and prevent digestion problems. They have also been known to improve eyesight and reduce the risk of heart diseases, stroke and some cancer types. They are also very effective weight loss foods since they are low in calories.
3. Legumes
Legumes include foods such as dried peas, garbanzo beans, kidney beans, pinto beans, lentils, black beans and so on. They are known for their rich iron content, magnesium and folic acid. Most of them also contain quality protein and are low in fat. Legumes simply rank highly when it comes to high nutrient value.
4. Whole Grains
Whole grains are valuable for their high fiber content and low fat. They are known to help keep the heart and colon healthy. They have been known to ease inflamed tissues that can result to health problems such as swollen feet. Regular intake of whole grains will guarantee a healthier body. Some of the most nutritious whole grains are as follows:
. Oats
. Brown Rice
. Millet
. Buckwheat
. Corn
. Whole wheat
. Rye and so on
sea foods rich in nutrients
5. Seafood
It is not only one of the most delicious foods but it also has very high nutrition value as most health experts will confirm. It provides vital nutrients such as omega-3 fatty acids, proteins, minerals like iron, potassium and zinc; and a great source of vitamins A, B, B-6 and B-12. Seafood lowers blood triglycerides which are simply fats and highly reduces the risk of heart disease. It also improves heart function and lowers blood pressure. It has also been known to ease the severity of inflammatory disease, psoriasis and arthritis. Some nutritious seafood includes:
. Salmon
. Sardines
. Tuna
. Halibut
. Cod
. Shrimp
6. Low- Fat Dairy Products
Low-fat milk and eggs have little fat and are a rich source of vitamin B12, vitamin D and phosphorous. They help in prevention of obesity, type 2 diabetes and high blood pressure. Some of the low-fat dairy foods are:
. Goat Milk
. Pasture-raised eggs
. Cheese, grass fed
. Milk, grass-fed
. Yoghurt, grass fed
7. Nuts & Seeds
They are very delicious and a valuable source of essential proteins, fiber, vitamins and complex carbohydrates. They also contain high amounts of trace minerals like magnesium, zinc, selenium and copper. Some of them include:
Seeds pack with good fats and protein nutrients
. Cashews
. Pumpkin seeds
. Sesame seeds
. Sunflower seeds
. Walnuts
. Flax seeds and so on.
8. Poultry & lean Meats
They contain valuable proteins with lower calories and fats compared to their non-lean counterparts. Poultry contains vitamins B3, B6 and trace minerals like choline which helps in proper nerve function and selenium. They include pasture raised turkey, beef (grass fed), venison, chicken (pasture raised) and lamb.
9. Natural Sweeteners
They include foods like honey, maple syrup and blackstrap molasses. They are great weight loss foods and contain more nutrients since they are natural. It advisable to use them as sweeteners instead of the processed sweeteners like sugar which when consumed in large quantities might contribute to health complications.
10. Healthy Drinks
They too can be part of a healthy diet. The most nutritious include drinks like green tea which is rich in catechins and polyphenols that help fight some forms of cancers and maintains proper heart function. Soy sauce is also another healthy drink which contains many rich essential vitamins and minerals.
There are more nutritious foods but many belong to the above food groups. Agree that it’s not a short list, and paying attention to it gradually will be very beneficial for your health and worthy for you look!