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Best Nutrient-Rich Foods to Eat Regularly

Best Nutrient-Rich Foods to Eat Regularly

The food you eat plays a vital role in maintaining your physical and mental health. Therefore, it is essential to include ingredients that provide the necessary nutrients for your health. Some foods are significantly healthier than others, and you need to include those in your regular meals to stay fit and keep diseases at bay.

Here are five nutrient-rich foods you should include in your daily diet to remain healthy and fit!

Lean proteins 

Proteins are the building blocks of a body; they provide the strength needed to carry out most bodily functions. You must have heard that babies and kids need protein to ensure they grow properly. However, adults need their daily dose of proteins too to remain healthy, fit, and energetic in their everyday lives.

Eating lean proteins also helps control your blood sugar levels and prevent spikes in your cholesterol level. The amount of protein you need depends on your age, weight, gender, and other health conditions such as pregnancy, chronic diseases, etc. 

However, research shows that ideally you must intake at least 5-7 ounces of protein every day to maintain your health. 

Cruciferous vegetables

Cruciferous vegetables are vegetables that contain sulfurous compounds called glucosinolate. This compound is known to have anti-inflammatory and anticancer properties, thus helping you fight off infections and malignant cancer cells. 

Some examples of cruciferous vegetables include broccoli, cabbage, radish, Brussel sprouts, and leafy greens. Ensure that you include these in your daily diet to stay fit and healthy. 


Eating berries have significant health benefits, including boosting your immune system, decreasing cardiovascular issues, and avoiding cancer. Berries contain compounds like phenolic acids, flavonoids, and anthocyanins that are high in fibre and are good antioxidants. Hence, you should add blueberries, raspberries, cranberries, and strawberries to your regular diet to stay fit, young, and disease-free. 


Another nutrient-rich food that you need to add to your regular diet is nuts. Studies show that people who had regular servings of nuts in their diet had a lower risk of coronary heart disease and lower mortality rates than those who had less than one servings a week. They also help in reducing and maintaining your weight.

However, ensure that you include unsalted and unflavored nuts in your meals, as the salted ones often come with high amounts of sodium that may be bad for your health. 

Olive oil

Oil is an essential ingredient in every cuisine worldwide. Choosing an oil that is rich in nutrients and low on harmful fats can help you lead a healthier life. Olive oil is rich in polyphenols which are potent antioxidants that boost your immune system. Olive oil also has anti-inflammatory and anti-cancer properties. 

Hence, switching to olive oil to cook your food and for salad dressings is an ideal choice for a happy, healthy life. 

Also, if you’re going down the Olive Oil route, try to use extra virgin and unfiltered olive oil as they have the maximum amount of nutrients.

Colorful vegetables and fruits

Ensure that you add a variety of colorful fruits and vegetables to your diet.  Fruits and vegetables of different kinds are a sure-shot way of getting all phytonutrients, nutrients that are primarily found in plant-based compounds. You should aim to eat 2-4 cups of vegetables every day to get all the benefits. 

About Paradise Fields

Buy fresh and organic ingredients for a healthy lifestyle only at Paradise Fields. We have everything your kitchen needs--from fruits, vegetables, herbs--to teas, spices, seeds, nuts, spreads, and soups. 

We also supply our products to multiple health food stores in the Greater Toronto Area.

You can check out our website to view the complete range of our products and related purchase information. To buy, visit one of our fruit and vegetable stores or place your order online via our website. 

If you wish to reach out to us, call us at (289) 522-0202 or drop an email at hello@paradisefields.ca.