Nutrition and well-being go hand in hand, explaining why it is essential to consume nutrient-rich foods. These foods usually contain low saturated fats and are rich in minerals and vitamins. Despite these benefits, not everyone can include these nutrient-dense meals. So, how can one identify nutrient-dense foods?
How to Identify Nutrient-Dense Foods
Nutrient-dense foods have high levels of nutrients per calorie. To identify these foods, it is essential to check the Nutrition Facts Label and read all
the ingredients listed before buying any food item. Alternatively, one can check if a food item has the American Heart Association heart-check label. However, food preparation methods can affect a food’s nutritional value. Therefore, it is advisable not to add excessive sugar and salt to nutrient-dense meals.
Boosting one’s nutrition also requires adopting a healthy lifestyle and diet. Unfortunately, many people are rarely committed to making necessary changes to enhance their lifestyle and overall health. Here are five ways to introduce nutrient-dense foods into the diet for better health and well-being.
1. Use Appropriate Supplements
Sometimes, the diet is not enough to boost nutrition, but supplements can come in handy. That is why people conscious of their health and nutrition are always interested in taking NuMedica supplements to fill nutritional gaps. These supplements contain ingredients such as fruit extracts, amino acids, and a wide range of vitamins, including C and B, which offer immune support.
2. Eat a Variety of Fruits
Fruits contain nutrients and can improve health in several ways. For instance, some fruits have a high fiber content, vital for weight management, cardiovascular health, and a functioning digestive system. Fruits are also an excellent source of vitamins and antioxidants, essential in wound healing and promoting iron absorption.
Vegetables are important for healthy diets, specifically the root and cruciferous types. Researchers have found that cruciferous vegetables like broccoli, turnips, and cauliflower could help cancer patients thanks to their high levels of glucosinolates. These compounds not only fight bacteria but also prevent tumor formation. Add root vegetables like sweet potato, celery, and potatoes for additional fiber and antioxidants.
4. Don’t Skip the Leafy Greens
Leafy greens offer numerous health benefits thanks to their high fiber, vitamin, and mineral content. One cup of fresh kale provides the daily nutrients for vitamins K, C, and A. It also contains beta-carotene, an antioxidant that helps lower oxidative stress. Collard greens are rich in vitamins A, C, and B9 and offer the highest daily value of vitamin K, which aids blood clotting. Spinach could help increase the folate typically needed by pregnant women.
5. Eat Nutrition-Boosting Meat
The type of meat a person eats also determines the nutrients they get. For example, grass-fed beef is highly nutritious and contains less saturated fats. Seafood is another nutrient-dense meal to include in one’s diet. Fish has high omega-3 fatty acids, which aid in brain health. It is also an excellent source of vitamin D, necessary for bone health. Adding organ meat like liver to the diet could boost nutrition since it is high in folate and minerals like zinc and iron.
The choice of food largely affects human health and quality of life. Therefore, it is essential to avoid a sedentary lifestyle, increase nutrient-dense foods, and reduce junk. Thankfully, nutrient-dense foods are readily available and easy to prepare, so nobody has a valid reason not to use them.
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