Nutrient Rich Foods for a Healthy Diet
Read health blogs and much of what you’ll see advocates for dietary restrictions–less fat, fewer carbohydrates, no processed foods. But what about what we should be eating?
The following nutrient rich-foods (some you already know and perhaps some new ones) can give your body the nourishment it needs effectively and efficiently, while providing some of the same benefits that more restrictive diets offer.
The next time you’re planning your meals for the week or just hungrily prowling the aisles at your local market, you may want to consider including these foods more prominently in your diet.
- Oatmeal Oatmeal helps regulate cholesterol, prevent heart disease and keep you satisfied due to its high soluble fiber content.
- Walnuts Walnuts are an excellent (and less well-known source) of omega-3 fatty acids. Omega-3s have a range of health benefits, including reducing bad cholesterol and raising good cholesterol.
- Kale is loaded with nutrients. Calcium, antioxidants, vitamin C, beta-carotene and lutein are all crammed into this leafy green.
- Edamame Another name for soybeans, these young soybean pods contain lots of fiber and as much protein as turkey by weight.
- Quinoa Pronounced “keen-wah,” quinoa is a complete protein, containing all nine essential amino acids and providing plenty of satiation. While it’s typically cooked like a grain, it’s actually an herbaceous plant.
- Lentils are filled with protein and folate, a nutrient which has been linked to reduced cancer risk, healthy reproductive function, lowered chance of stroke and a range of other benefits.
- Chicken Breasts are among the leanest of meats (and are the leanest part of the bird), containing a mere 5 grams of fat coupled with more than 40 grams of protein per breast.
- Kiwi Kiwis are twice as dense as oranges in vitamin C content and contain almost as much potassium as a banana.
- Chard, like kale, is rife with calcium, beta-carotene, B vitamins and fiber.
- Broccoli Surprisingly, this very non-citrusy vegetables has a ton of vitamin C–just half a cup of cooked broccoli provides 80% of the FDA’s recommended daily dose. It also contains vitamin K, which helps blood clot properly.
[Photocredit: WorldCommunityCookBook; TheDailyGreen]