Your body is always in need to numerous nutrients to keep working properly. Fortunately, there are several nutrient-dense foods that you can eat that can help boost your body’s health and energy levels. These foods help you fulfill your daily nutritional needs by consuming them on daily basis throughout your meals.
In this articles, we will reveal 6 food with high nutrient density that you have to include in your meals.
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Seaweed
Besides being a very tasty food, seaweed is one of the most nutrient dense plants on the planet.
- Seaweeds are rich in fiber and many other important nutrients. They are considered a superfood because of their nutritional content.
- Seaweed contains many bioactive compounds. These compounds have anti-inflammatory, anticancer, and antimicrobial properties.
- Some of these compounds have been found to reduce the risk of heart disease, cancer, and type 2 diabetes. In addition, these compounds help regulate blood pressure and cholesterol levels.
- Seaweed is also a good source of vitamins and minerals. Seaweeds contain vitamins A and C, as well as magnesium. Several varieties are also rich in antioxidants and lignans.
Clams
Known as an excellent source of protein, clams are also a great source of many vitamins and minerals. Some of the vitamins and minerals that are found in clams include Vitamin B12, selenium, copper, potassium, phosphorus, choline, and iron.
Clams are considered to be one of the most nutrient dense foods in the world. They are packed with protein and iron, and are an excellent source of vitamin B12.
They also contain omega-3 fatty acids which are necessary for optimal health. These essential fatty acids help lower blood pressure, reduce inflammation, lower triglyceride levels, and reduce the risk of heart disease.
Clams are also rich in Vitamin B12, which is necessary for the production of red blood cells. This vitamin is also essential for nerve function and DNA production. Deficiency of this vitamin can cause megaloblastic anemia. This type of anemia can lead to fatigue, and pale skin.
Eggs
One of the most known nutrient dense food that is included on breakfast are eggs.
Besides being a source of protein and vitamins, eggs also contain a host of other nutrients that can improve your health. For example, eggs are an excellent source of lutein and omega-3 fatty acids. These nutrients contribute to eye health and help protect your cardiovascular system.
Eggs are also a good source of choline, an essential nutrient that your body needs for proper brain function. Choline also promotes metabolism and nerve function. Eggs are also a good source of vitamin B12 and riboflavin.
Eggs are an ideal food for an active lifestyle. Besides providing high quality protein, eggs also help to keep you feeling full for longer. This means that you may be able to cut back on your portion sizes.
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Fruits and vegetables
Among the healthiest nutrient dense foods, fruits and vegetables are some of the most nutrient dense foods on the planet.
- They are loaded with antioxidants and phytochemicals, which support the immune system, cellular repair, and detoxification processes.
- They also contain fiber, minerals, and vitamins.
Nutrient density refers to the ratio of nutrients in a food to the number of calories it contains. The CDC recommends that adults consume at least two and a half cups of fruit and vegetables a day.
Fruits and vegetables can be purchased in various forms: whole, raw, and frozen. They may also be purchased canned or pureed. In addition, they can be mashed or eaten whole.
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Omega-3 fatty acids
Often, the word omega-3 is used to describe fish, but omega-3 fatty acids are actually found in many different types of foods. They are considered heart healthy fats and help to maintain the integrity of your arteries. They also help to reduce your risk of heart disease. These fats can be found in fish, seafood, and vegetable oils. The human body can create most of these types of fats from other fats.
The omega-3 fatty acids that are most commonly found in the diet are alpha-linolenic acid (ALA), EPA, and DHA. ALA is typically found in vegetable oils, nuts, and flax seeds. It is not as effective as DHA and EPA, but it is still a good source of nutrients.
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Whole grains
Choosing whole grains is an important part of a healthy diet. They’re rich in antioxidants, fiber, and B vitamins. They can help you control blood sugar, reduce inflammation, and fight cancer. Choosing whole grains can also promote weight loss, as well as enhance digestive health and insulin sensitivity.
The American Society for Nutrition recently reaffirmed that fiber-rich whole grains reduce heart disease risk. They recommend that women consume 5 to 6 servings per day, and men consume 6 to 8 servings.
The USDA’s MyPlate recommends that men and women consume a minimum of 16 to 32 ounces of whole grains per day. They’re also rich in fiber, which can help maintain steady blood sugar levels.
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