Updated: Jul 29
What nutrients does your body need to function?
To get the most out of your daily food intake, it's important to choose foods that carry the greatest amount and variety of nutrients. This will be best for you in maximizing all nutrient needs.
Fruits and vegetables should be the most important choices because they are high in vitamins, minerals, and other nutrients. Foods like cereal grains (breads, rice), dairy products (milk) or meat might not contain as many essential plant-based micronutrients so it is wise to include them in your diet too but these foods can also carry more calories than fruits and vegetables.
You may find that eating a variety of different types of food will help you get all the nutrients your body needs without exceeding what would be considered an appropriate calorie budget for one day at any time during the day.
Let’s jump into the 9 most Nutrient-Dense Foods!
The nutrients in sardines are helpful for preventing and fighting against cancer. The fish itself is also a good source of vitamin D, which offers protection from osteoporosis as well as calcium to maintain healthy bones. Sardines have omega-3 fatty acids that can reduce the risk of heart attack by lowering blood pressure levels; they're also high in protein, phosphorus, potassium and zinc—all essential micronutrients! Zinc has been shown to improve immune function when taken with vitamins A and C.
Blueberries are rich in anthocyanins, a type of flavonoid that is abundant in blue and purple fruits. Anthocyanin-rich foods have been linked to lower risk for age-related decline in memory.
They may also stimulate the activity of brain cells called neurons, which can make you feel more alert after eating them. Blueberry lovers reap these benefits by making sure they eat at least one cup per day—a goal easily met with this delicious fruit's versatility--whether as part or whole or cereal or yogurt; blended into smoothies; or folded into baked goods like muffins and pies!
Whole eggs are so nutritious that they’re sometimes called “nature’s multivitamin. The yolk is where almost all the nutrients are found. There's a reason why we often refer to eggs as "good for you" because with only about 70 calories in an egg, it offers 11 essential vitamins and minerals including choline which helps break down fat cells, Vitamin B12 which can help maintain memory function (as well as red blood cell formation), Vitamin D which may decrease risk of chronic diseases such as diabetes or heart disease by improving immune system performance and lowering inflammation levels, Omega-3 Fatty Acids that reduce cholesterol levels; Phosphorous: one of the most important bones building elements needed for healthy teeth and strong bones
Such as lowering blood pressure, reducing the risk of heart disease, and boosting brain power. The consumption of dark chocolate can also have beneficial effects on skin conditions like acne or rosacea due to its high flavonoid content.
Dark chocolate is one of the few foods that are rich in such a variety of minerals including magnesium and copper; which provide bone protection with an added bonus for your complexion too!
Potatoes are a great source of carbohydrates, vitamins and minerals. This is because potatoes contain all the necessary nutrients for humans to survive: water, protein, iron and vitamin C. They can provide large amounts of resistant starch which can help regulate your blood sugar levels by preventing insulin spikes that lead to weight gain or diabetes. A typical potato contains about 120 calories – so you may not want to eat more than one per day!
The liver is a highly nutritious organ meat that comes with large amounts of B vitamins as well as other healthy substances. In addition, the liver provides essential nutrients for people who are deficient in these important minerals like iron and copper.
The main dietary source of vitamin A, it also helps maintain good eyesight since this vitamin plays an important role in eye development by maintaining cell growth while strengthening the immune system to fight infection. Apart from being extremely nutrient dense, this delicacy tastes amazing too – you would never know such a tasty dish came out of something so gross looking!
Shellfish are a great source of protein, calcium, iron and omega-3 fatty acids. They have anti-inflammatory properties which help with immune system function. Shellfish are also full of antioxidants that can protect against free radicals in the body (which may contribute to cancer).
Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.
When eaten, garlic can help regulate blood sugar levels, lower cholesterol in the bloodstream, prevent heart attacks by thinning the blood's ability to form clots (antiplatelet effects) or reduce inflammation of organs such as kidneys or stomach lining cells.
Kale is a green, leafy vegetable that belongs to the cabbage family. It has become popular in recent years and can now be found at most grocery stores nationwide.
Kale contains large amounts of vitamins A and C as well as minerals like calcium, iron, magnesium, manganese and potassium (1). This makes it an excellent choice for people looking to add more nutrients into their diet.(2) Kale's high levels of antioxidants may help reduce your risk of cancer according to some studies.
Wrapping up how to feed your body the nutrients you need
To get a lot of nutrients without many calories, the most obvious strategy is to take dietary supplements. However, supplements cannot replace your healthy diet. A better way to get all the nutrients you need is filling your meals with nutrient-dense foods. Nutrient-dense foods are rich in nutrients relative to their calorie content and include various healthy foods such as whole vegetables, fruits, cocoa, seafood eggs and liver! The best time for adding these products into your diet would be today because of the number of benefits associated with them!
Disclaimer: Body Health Outlet nor the author of this blog own the product reviewed above. Nor should the contents of this blog be construed as medical advice. Always consult your physician before making changes in your diet plan. This blog should be used for informational purposes only.