The Complete Guide to Choosing Nutrient-Rich Foods

By Herbaly Marketplace Inc.
Choosing nutrient-rich foods: complete guide - Herbaly

March 15, 2023

It’s not just enough for you to eat delicious food. You also have to ask yourself if the foods you eat are nutrient-rich. Eating nutrient-rich foods has many benefits, such as boosting immunity and nourishing your body. On the other hand, poor nutrition has many detrimental effects, so you should choose nutrient-rich foods any day, anytime.

Even if you have decided to eat nutrient-rich foods, it may take time to pick the right foods. Why? Because there are too many contradictory messages out there regarding healthy eating. Some may advise you to completely cut out sugar, while others may tell you to avoid certain fruits altogether.

If you want to start eating nutrient-rich foods more often but don’t know where to start, you are certainly at the right place. This article aims to give you a complete guide about nutrient-rich foods, so sit back, relax and enjoy the ride.

What are nutrients?

Before you learn what nutrient-rich foods you need to add to your plate more often, what exactly are nutrients?

Simply put, nutrients are chemical compounds in food essential for an organism’s metabolism, growth, and reproduction. The digestive process involves breaking down nutrients into their component elements so that the body can utilize them.

There are two categories of nutrients: macronutrients and micronutrients. Carbohydrates, proteins, and fats are the three main types of macronutrients. Vitamins and minerals, micronutrients, are supplementary molecules that cells require to generate energy.

What are nutrient-rich foods?

Nutrient-rich foods are high in nutrients and low in cholesterol, sodium, sugar, and carbs. They have few calories and are packed with vitamins and minerals.

Below are some nutrient-rich foods you have to incorporate more into your diet.

1. Fruits and Vegetables

Fruits and vegetables are the most nutrient-rich foods that deserve a place in your diet. Vitamins, minerals, fiber, and disease-preventive phytochemicals in fruits and vegetables are abundant. These phytochemicals assist in the “battle” to safeguard your health and lower the risk of developing severe chronic diseases.

Phytochemicals typically have a connection to color. Differently colored fruits and vegetables, including green, yellow-orange, red, blue-purple, and white, each have their unique blend of nutrients and phytochemicals that support overall health.

Some fruits and vegetables that you should include in your diet are:

  • Strawberry
  • Pineapple
  • Apples
  • Grapes
  • Bananas
  • Blueberries
  • Mangos
  • Cherries
  • Peaches
  • Avocados
  • Tomatoes
  • Sweet potatoes
  • Cabbage
  • Green beans
  • Spinach
  • Kale

2. Grains

You should not hesitate to incorporate grains into your diet because they contain many nutrients, such as B Vitamins like thiamine, niacin, and folate. Grains are also a good source of minerals like magnesium, selenium, and iron. Whole grains also tend to have fewer calories and less fat.

Below are some grains that you should incorporate into your diet today:

  • Pasta (whole wheat)
  • Crackers, bread, and bread rolls made with whole wheat
  • Tortilla (Whole wheat)
  • Oats (Steel cuts or rolled)
  • Brown rice
  • Wild rice
  • Quinoa
  • Corn 
  • Buckwheat

3. Dairy

Dairy is an excellent food group to add to your diet because they help it to be more nutritious. Dairy also has some essential benefits, such as helping to strengthen bones because they contain abundant Calcium and Vitamin D. Dairy products are also rich in probiotics and protein, which are the building blocks of cells.

Below are some dairy products that you should incorporate into your diet.

  • Kefir
  • Yogurt
  • Soy milk
  • Cheese
  • Almond milk

4. Meat

Consuming meat regularly is crucial for human health. It’s a source of the proteins, vitamins, and minerals our systems need to keep our muscles and organs working smoothly. Meat contains a lot of protein, Zinc, and Iron. Also, several B vitamins, including B2, B6, and B12, can be found in relatively high concentrations in meat.

Pick lean meats like chicken and turkey. Search for cuts that include the terms “round,” “loin,” or “leg,” as these are the healthiest. Before cooking, remove any excess fat from the outside.

5. Fish

One of the most nutrient-rich foods that you can eat is fish. Fish is beneficial because it can help reduce the risk of you catching diseases as it is low in unsaturated fats. It also reduces the risk of your cholesterol levels becoming high due to how rich it is in omega-3 fats.

6. Beans

Because of their unique nutritional profile, beans are the only item classified as a vegetable and a protein.

Beans provide several health benefits due to their high fiber content, low-fat protein content, and the many vitamins, minerals, and phytonutrients they contain.

If you do not already incorporate nutrient-rich foods into your diet, you should start today to start reaping the many benefits they provide. This article shows a few of the most nutrient-rich foods you should begin incorporating into your diet today.

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