There are many foods that are rich in nutrients but are relatively low in calories, while other foods are rich in nutrients and contain vitamins, minerals, complex carbohydrates, lean proteins and healthy fats.
Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free dairy products, seafood, lean meats, eggs, peas, beans, and nuts.
Some foods contain very rich nutrients, in addition to a variety of vitamins and minerals, as they are also characterized by a higher density of nutrients than their counterparts, but although these foods are among the most nutrient-dense foods on the planet, a person should not depend It only contains the rest of the nutrients that provide the body with the rest of the elements that the human body needs.
And he must eat a variety of foods in his meals, to ensure that he gets a varied nutritional profile and to avoid any nutrients deficiency, which means that a balanced meal should include foods from the five food groups, which are: carbohydrates, proteins, fats, vitamins and minerals.
Listed below are some of the most nutrient-dense foods that can be part of your daily diet:
1. Salmon and sardines
Fish is generally considered nutritious, but like all vegetables, there is a difference in benefits according to the type of fish, as salmon is extremely rich in omega-3 fatty acids, magnesium, potassium, selenium and B vitamins, which help protect the body from dangerous diseases such as heart and Alzheimer’s, for example.
Garlic is famous for its versatility and benefits, which make it a part of most dishes, as garlic is rich in vitamin C, some B vitamins, calcium, potassium, copper, manganese and selenium, and it also contains sulfur compounds.
Numerous scientific studies show that eating garlic regularly can lower blood pressure, reduce bad (LDL) cholesterol and increase HDL (good) cholesterol, in addition to preventing colon and stomach cancer, raw garlic also acts as an antibacterial and antifungal.
3. Broccoli and cauliflower
A good source of phytonutrients, this vegetable group that includes broccoli, cauliflower, and cabbage is rich in folate, vitamins C, E, and K, and fiber.
Broccoli and cauliflower help reduce inflammation and reduce the risk of cancer, along with their anti-cancer, bacterial, and antiviral effects.
4. Green leafy vegetables
Dark green leafy vegetables contain good amounts of vitamins A, C, K, magnesium and calcium. They are also rich in iron and dietary fiber and have a low glycemic index, in addition to being very rich in phytochemicals and B-carotene flavonoids.
Several studies show that leafy greens provide protection from cardiovascular disease and cancer, and their antioxidants help reduce oxidative damage to cells, thus helping to fight aging, and vitamin A promotes eye health.
5. Chia seeds
Chia seeds are a storehouse of protein and a complete source of amino acids, carbohydrates, fiber, calcium and antioxidants.Some studies have indicated that eating chia seeds regularly is linked to improved heart health, as they provide a great alternative to dairy products because they are rich in calcium, and chia seeds help contain spikes in blood sugar levels .
6. The cowpea
Cowpea is a legume that is high in protein and fiber and good amounts of iron, magnesium, phosphorous, calcium and zinc, and it provides a high amount of nutrients that are beneficial for bone health and joint flexibility.
Calcium, magnesium, and phosphorous help control blood pressure naturally, while high fiber prevents insulin spikes, controls blood sugar levels, and improves gut health.
You can eat 8-10 soaked almonds daily to obtain protein, fiber, vitamin E, calcium, copper, magnesium, riboflavin, iron, potassium, selenium, zinc, B vitamins, niacin, thiamine and folate.
Soaking almonds is the best way to get the maximum benefits that include strengthening muscles and bones and reducing harmful cholesterol. Almonds also help reduce feelings of depression and tension and protect cells from damage.
Peanuts are well-known for being a good source of healthy fats, protein and fiber, and they contain plenty of potassium, phosphorous, magnesium, and B vitamins, and although they are high in calories, peanuts are rich in nutrients and low in carbohydrates.
Experts recommend women to eat peanuts during pregnancy because they are rich in biotin, and peanuts provide cardiovascular healthy nutrients along with antioxidants.
Some studies indicate that peanuts help reduce the risk of gallstones, as regular consumption of peanuts helps lower cholesterol.
Walnuts contain calcium, iron, proteins, potassium, magnesium, and omega-3 fatty acids, and research results indicate that they help reduce inflammation that causes heart attacks, as well as prevent blood clots, as regular consumption of walnuts in moderate quantities contributes to lowering harmful LDL cholesterol.
It promotes good bacteria in the gut, plus improves the management of blood sugar levels, and protects against certain types of cancer.
Yogurt is a good source of calcium and protein, and it also contains live “probiotic” bacteria. These “good bacteria” can protect the body from other, more harmful bacteria.
All health begins from the gut, and adding fermented foods and homemade fresh curd is an important way to obtain good live bacteria for the body, as experts agree that good intestinal work leads to regular expulsion of toxins from the body, as well as that good bacteria promotes Perform the immune system at the same time.