6 Nutrient-Dense Foods You Need to Eat This Year
People talk about the importance of eating nutrient-dense foods all the time. But what exactly does it mean? Simply put, it’s all about focusing on eating foods that are high in nutrients and low in calories. These foods also tend to have a low glycemic index (or GI), meaning they don’t spike your blood sugar levels or cause you to experience an insulin spike after eating them. These 6 nutrient-dense foods can be incorporated into your diet no matter how busy you are or what type of diet you follow:
Salmon
Salmon is an excellent source of omega-3 fatty acids. These essential fatty acids help you lose weight and prevent heart disease, depression and anxiety, joint pain, and more. Salmon is also high in B vitamins, selenium, and phosphorus, which help your body metabolize fat and protein. It’s a great source of omega-3 fatty acids and can be found at most health food stores. If you’re a busy person who doesn’t have time to make salmon every day, try to get salmon oil instead. To make salmon healthier, mix it with other vegetables like tomatoes, spinach, and carrots to increase the vitamin and mineral content.
Seaweed
Seaweed is a sea vegetable high in protein, low in calories, and packed with vitamins and minerals. Some nutrient-dense seaweed varieties include kelp, bladderwrack, and hijiki. There are many health benefits associated with consuming seaweed. Eating this superfood gives you a healthy dose of minerals like iron, magnesium, calcium, sodium, and iodine. Seaweed is also a great source of vitamins A, C, E and B12, along with iodine, iron and calcium. A lot of people have a misconception that seaweed is only edible when it’s cooked. But in reality, it can also be eaten raw as salad, mixed with vegetables, or as a garnish on your main dish.
Eggs
Although most people think that eggs are high in unhealthy cholesterol, studies have shown that they’re good for your heart since they increase “good” cholesterol. Eating eggs gives you a ton of essential nutrients like selenium, choline, biotin, and vitamin B12. You’re also getting a good amount of healthy fats, protein, and iron. There are many ways you can prepare eggs to make them healthier. Boil them in water or bake them in the oven rather than frying them in oil or butter.
Beets
Beets are a superfood high in fiber, vitamins, minerals, and antioxidants. They also have a low glycemic index, which means they don’t spike your blood sugar levels and are great for people with diabetes. Beets can be eaten raw, steamed, roasted, baked, or even as a juice; take a look at how to cook fresh beets for some tips. Beets have one of the highest levels of vitamin C in any food, which is essential for a healthy immune system. They’re also an excellent source of iron, which is necessary for healthy blood flow.
Sardines
Sardines are one of the healthiest foods on the planet. They’re high in omega-3 fatty acids, protein, and B vitamins. They’re also very high in calcium, iron, and vitamin D. Sardines are cheap. They can be eaten in many different ways. Like salmon, sardines are also very high in healthy fats. If you’re concerned about cholesterol, try avoiding eating it with other fatty foods like butter and cheese.
Blueberries
Blueberries are one of the most nutrient-dense foods in the world and have tons of health benefits. Blueberries are high in fiber, vitamin C, E, K, and manganese. They also contain a large number of antioxidants which help fight diseases like cancer and slow down the aging process. Blueberries are also very low in calories and can be eaten as a healthy snack or even added to your main dish for a health boost.
Conclusion
These foods can help you achieve your health and fitness goals and make you feel great. So the next time you want to eat something, try one of these nutrient-dense foods. You’ll get a healthy serving of nutrients and be less likely to feel guilty about indulging in something tasty.
