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6 Healthiest, Nutrient-Dense Foods

6 Healthiest, Nutrient-Dense Foods


Quality of lifestyle and food both are vital to a healthy mind and body. While many believe only workouts can help you get in shape, a balanced diet full of nutrition is also critical. Amongst the many dieting options available, there is a new buzz about nutrient-dense foods these days. Underconsumption of some dietary components and nutrients can lead to various deficiency-related health risks, which can be fatal. You should learn and add the most beneficial foods to your diet for the complete nourishment of your body.

What are Nutrient-Dense Foods?

Nutrient-dense foods are defined as foods that contain higher amounts of nutrients than the calories they carry. Although most people only consider fruits, vegetables, and eggs the most nutritious, many more categories have higher nutrient values. They are mostly eaten as whole foods. They provide micronutrients like essential vitamins, trace minerals, and macronutrients like amino acids and fatty acids to the body. They also prevent chronic diseases like cardiac ailments, high blood pressure, obesity, and diabetes.

Add these healthy, nutrient-dense foods to your diet to keep your heart and health fit -

  1. Beans: Beans are highly nutritious and well-known for their protein content. They are high in fibers, low-fat, and packed with other nutrients and phytonutrients. 

    Some examples are Calypso, Black beans, kidney beans, Garbanzo (Chickpeas), etc.

  2. Whole Grains: The entire idea of a nutritious diet is eating unprocessed food. Whole grains are low in fat and high in fiber, keeping you full for a longer period. 

    Brown rice, whole wheat, oats, quinoa, and buckwheat, to name a few whole grains.

  3. Sea Food: Not just fish, but every seafood variety provides multiple vital nutrients like omega-3-fatty acids, EPA and DHA. They also provide Vitamins A and D, phosphorus, magnesium, iodine, and selenium.

    You can consume Cod, Salmon, Sardines, Shrimp, Tuna, etc., in seafood.

  4. Seeds: Nuts and seeds are trending today as the most nutritious midnight snack. They are sources of proteins, vitamins, fibers, healthy fats, and complex carbohydrates. They are also rich in trace and minor minerals like selenium, copper, magnesium, and zinc.

    Some delicious nuts and seeds are almonds, cashews, flax seeds, peanuts, sunflower, and pumpkin seeds.

  5. Berries: Popularly known as superfoods, berries are full of anthocyanins, immune-boosting antioxidants, DNA-protector elements, and other essential nutrients. 

    Some berries to include in your diet are blueberries, acai, goji, raspberries, and blackberries.

  6. Leafy and Cruciferous Greens: Ever since childhood, we have been asked to eat green leafy vegetables. They are packed with essential minerals like iron, potassium and are rich in fibers.

    Kale, spinach, watercress, collards, mustard greens, beet greens, and arugula are leafy greens that are a must-have.

    Broccoli, Cabbage, Cauliflower, and Brussels sprouts are some cruciferous vegetables.