It’s easy to wonder which foods are healthiest. A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
But imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body. So here are some of nutrient-dense food that will your daily life healthy.
Lets just start with nuts and seed. They're tasty, convenient, and can be enjoyed on all kinds of diets. Despite being high in fat and calories, nuts and seeds may help you lose weight.
These foods are crunchy, filling, and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E. They also require almost no preparation, so they’re easy to add to your routine.
1. Almonds
Almonds are a popular nut, loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health.
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels.
They can also reduce hunger and promote weight loss.
2. Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals. They have higher antioxidant activity than any other common nut.
Animal and human observational studies suggest that eating walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. They are Rich also in Antioxidants,Super Plant Source of Omega-3.
3. Pistachios
Pistachios are prized for their unique, slightly sweet flavor as well as for their intriguing viridescent hues. Pistachios are one of the world’s oldest nuts, being grown in the Middle East for thousands of years.
Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine.Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.
Let's hope into another categories which we all love. Fruits, vegetables, and berries
4. Apples
We all know what is the king of all fruits, Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.
However, some studies have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease. Apples contain fiber, vitamin C, antioxidants, and potassium. A medium sized apple provides the following: 13–20% of a person's daily fiber needs. 9–11% of a person's daily vitamin C needs.
5. Avocados
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.They also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don't shy away it containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
6. Leafy green vegetables
One study in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors. Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the many nutrients.
There are vast varieties of other leafy green vegetables like Cabbage, Beet, Greens and many more leafy green vegetables are packed with important and powerful nutrients that are critical for good health.So don't left them on the dishes while you eat.
7. Berries
Who doesn't love berries,they are among the healthiest foods you can eat. They’re delicious, nutritious, and provide a number of impressive health benefits.
There are lot of types berries like Blueberries,Raspberries, Strawberries, Acai berries and Grapes which you can consume on daily basis.
Berries, especially strawberries, are high in vitamin C. In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C. They also help in lower cholesterol levels and blood sugar and insulin response and also healthy for your skin.
Now let's talk about other food that has good nutrition and health benefits.
8. Legumes
Legumes are a good plant-based source of protein for vegetarians. Legumes or pulses, are a food group that includes: beans, peas, lentils, soybeans, peanuts etc.
These foods are high in dietary fiber, which is important for digestive health. They are also one of the best plant-based protein sources, making them suitable for a vegan or vegetarian diet.
Legumes are another complex carbohydrate that can provide lasting energy to the body, but they also have a low glycemic index and load.
This characteristic means that the body can convert legumes into energy without causing a spike in blood glucose levels, which can help people prevent or manage diabetes. Legumes also contain vitamin B, antioxidants, and several minerals, such as iron, calcium, and magnesium.
9. Tomato
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate, and vitamin K. Tomato is great as it help with your digestion, control your blood sugar, it also help with your heart problems, Anti-Carcinogenic and it repairs damages from Smoking.
The coumaric acid and chlorogenic acid in tomatoes help to protect the body from the adverse effects of cigarette smoke, and that includes passive smokers as well.
10. Spices
India has given the world so many things to be grateful for, like deep spiritual teachings and of course yoga.
The most widely-appreciated contribution, however, is probably the cultivation and use of spices. If it wasn’t for India, our food would most likely taste a whole lot blander today.
Also, we wouldn’t be able to enjoy the amazing health benefits derived from these spices. They are very beneficial like Cinnamon lowers Blood Sugar levels and has a powerful Anti-Diabetic effect.
Turmeric contains Cur-cumin, a substance with powerful Anti-Inflammatory effects. Ginger can treat Nausea and has Anti-Inflammatory properties. Garlic can combat sickness and improve heart health. And there are many such spices that you must include in your daily meals.
Conclusion
If you want lots of nutrients without many calories, the most obvious strategy is to take dietary supplements.However, supplements can hardly replace a healthy diet. A better way to get all the nutrients you need is to fill your meals with nutrient-dense foods.
Nutrient-dense foods are rich in nutrients relative to their calorie content. Start adding the above foods to your diet today to reap their benefits.
Cheers to Healthy Life!
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