Are you worried about getting the right vitamins and nutrients? If not, you should be. The CDC estimates that only one in 10 Americans get the right amount of vitamins and nutrients.
Have you considered eating nutrient-dense food to help your body get what it needs? What are nutrient-dense foods, and why should you eat them? Keep reading to find what foods you should get to promote healthy eating to look and feel better.
What Are Nutrient-Dense Foods?
Nutrient-dense foods contain a larger number of beneficial nutrients in proportion to their calorie content. You get more nutrients per calorie. These are some of the healthiest foods.
Most people think about fruits and vegetables when thinking about healthy eating, but there are other foods out there as well. A healthy diet is filled with whole foods that provide our bodies with vitamins, proteins, essential miners, and fatty acids. Eating nutrient-dense food lets your body get the most bang out of what you choose to eat.
Examples of Nutrient-Dense Foods
As you make your list for your next grocery store visit, it's important to get a variety of whole foods. You want to focus on unprocessed foods that aid the body's immune system, boost cellular repair, and support detoxification—all of which will help you feel better and have more energy.
1. Bell Peppers
Bell peppers have a lot of vitamins, especially vitamin C. They also have vitamins B6, K1, A, and E in addition to folate and potassium. Bell peppers also are a great fiber source.
Berries are some of the most nutritious of all fruits. Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants, which takes them to another level of nutritional value.
Studies show that blueberries can improve memory and also have protective effects on the brain.
Carrots make a great snack because they are tasty and crunchy—and they are highly nutritious. They contain high levels of vitamin K1, fiber, beta carotene, potassium, and antioxidants. Carrots also have beneficial plant compounds like lycopene, lutein, anthocyanins, polyacetylenes, and beta carotene.
Not all fish is as nutritious as salmon. Salmon has some of the greatest amounts of fatty acids and omega-3s.
Omega-3s are important for your body's function. They are also linked to lowering your risks for serious diseases and improving your wellbeing.
Salmon also has large amounts of potassium, magnesium, B vitamins, and selenium. It is a high-quality animal protein that helps promote cell growth.
Try to find wild salmon versus farmed because it is more nutritious. It is also less likely to have contaminants.
Salmon makes you feel full with fewer calories, so if you are looking to lose weight, you may want to consider choosing salmon. With all these vitamins and nutrients, you should eat fatty fish weekly.
Almonds are another extremely healthy snack, and they are easy to eat on the go. Almonds have lots of fiber, magnesium, vitamin E, and antioxidants. They also can improve metabolism and lower your risk for cardiovascular disease.
6. Low-Fat Dairy Products
Low-fat milk contains very little fat, but can help build muscles, lower risk for disease, and prevent diabetes. Dairy is a good source of vitamin D, vitamin B12, calcium, phosphorus, and riboflavin.
When possible, look for grass-fed, organic products for even more nutrients and fewer contaminants. If cow's milk bothers you, try goat's milk or soy products that are lactose-free.
Try grabbing low-fat yogurt (watch the sugar content), low-fat cottage cheese, and low-fat cheese for some healthy snack options.
7. Leafy Green Vegetables
Leafy green vegetables are some of the most nutrient-dense foods. They are low in calories and have abundant levels of vitamins, minerals, and vital plant compounds.
Spinach has a high-levels or water content along with nutrients and antioxidants. This makes an excellent source of insoluble fiber. Spinach has lots of iron, folic acid, and calcium.
Swiss chard is another leafy vegetable that may not be as popular as the others, but it has lots of vitamins A and K and covers your daily requirements for these vitamins. It also is a good source of zinc, sodium, calcium, copper, magnesium, and phosphorus.
Kale is packed with vitamins A, B6, C, and K1. It is rich in antioxidants and bioactive compounds. It is also high in manganese, potassium, magnesium, copper, and calcium.
One potato contains a little bit of about every nutrient you need. It is high in magnesium, iron, copper, manganese, potassium, vitamin C, and most B vitamins.
These are also filing foods. If you allow your potatoes to cool after cooking, they form a resistant start that has many powerful health benefits.
Legumes contain lots of iron, folic acid, protein, and magnesium. If you don't eat much meat, you should eat legumes because of the high levels of proteins.
Legumes include peas and dried beans. They are low in fat but pack high-quality protein with health-boosting qualities.
This whole grain has quite the nutritional content. It is a great energy source because of its complex carbohydrates. It is also rich in minerals like magnesium and phosphorus, along with several B vitamins.
Start Eating Healthy Today
What are nutrient-dense foods? These are the foods that have the most vitamins and minerals your body needs. These low-calorie foods give your body essential vitamins and minerals and help you manage your weight.
Healthy eating doesn't have to be tricky. Try these healthy foods today, and check out my site for more healthy eating tips.
Or try getting healthy, fresh food delivered to your door. We do all the hard work for you. All you have to do is enjoy a fresh, healthy meal.