Whether you’ve taken your health seriously your entire life or are just starting to, consuming nutrient-dense foods help keep you strong, fit and feeling your best. From your weight and energy level to overall mood and vital organ function, your diet affects nearly every aspect of your health. Maintaining a healthy diet not only prolongs your life, but it also lowers the risk of obesity, heart disease, type two diabetes and certain cancers, according to the Centers for Disease Control and Prevention (CDC).
Additionally, the CDC observes only one in 10 adults eat enough fruits or vegetables on a daily basis. Consuming processed foods, sugary foods increase your chances of serious health complications, including chronic diseases, excessive weight gain and mental disorders such as depression. On the other hand, eating nutrient-dense foods daily play a critical role to your health and will help you combat any illnesses or complications.
Below is a list of 10 nutrient-dense foods you should incorporate into your diet daily to maximize your health.
Ten Nutrient-Dense Foods
Avocados
Avocados contain high levels of folate, riboflavin and vitamins such as C, E and K. Additionally, avocados are linked to weight loss, improved memory and brain function and can naturally fight inflammation. The antioxidants in avocados can also help combat chronic medical conditions such as cancer and osteoporosis.
Beans and Lentils
With high levels of soluble fiber, B vitamins and antioxidants, beans and lentils lower cholesterol and blood sugar, prevent cell damage and boost the heart, immune system and digestive system.
Blueberries
Blueberries are an excellent source of vitamins, fiber, minerals and antioxidants. They reduce the risk of heart disease while improving brain function, the digestive system and overall bone strength.
Chia Seeds
Chia seeds offer an excellent source of fiber, phosphorous and Omega-3 fatty acids and contain high levels of iron, calcium and zinc. The nutritional contents of chia seeds help build bone mineral density, promote digestive health and lower blood pressure.
Chickpeas
High in protein, fiber, iron and folate, chickpeas encourage healthy cell growth and function, help regulate blood sugar and boost your digestive health. If anemic, chickpeas offer an easy and tasty way to naturally boost your iron levels.
Cranberries
Cranberries contain high levels of antioxidants, carbs, fiber and vitamins. They reduce inflammation, improve heart health and prevent urinary tract infections and make a great addition to any diet.
Fish
Filled with omega-3 fatty acids, vitamin D, and B vitamins, fish is known to reduce joint pain and swelling, promote muscle gain and spur weight loss. Additionally, the omega-3 fatty acids reduce the risk of chronic conditions such as heart disease, cancer and inflammatory conditions.
Kale
Made up of vitamin A, B6, C, K, manganese and antioxidants such as beta-carotene, Kale is a low-calorie superfood that aids bone health, eye development, brain development and brain function.
Pumpkin Seeds
Packed with magnesium, zinc and copper, pumpkin seeds strengthen the immune system and enhance heart and bone health. Additionally, pumpkin seeds are an excellent source of protein, potassium and iron that can improve prostate and bladder health and even improve sleep.
Sweet Potatoes
Sweet potatoes provide high levels of beta carotene, B and C vitamins, fiber and minerals such as niacin. While beta carotene supports the immune system and healthy skin and eyes, the niacin can boost brain function, mitigate arthritis pain and lower cholesterol.
Give Your Body the Best Nutrition
Consuming nutrient-dense foods help you to manage weight, combat chronic illnesses and strengthen your digestive and immune system. Proper nutrition plays a critical role to your health and your body’s ability to fight off diseases and infections. Incorporating fruits, vegetables, fish, legumes, dairy and meat into your everyday diet will greatly benefit your body and help you live a long, healthy life.
From longer appointments and stretching tips to a dedicated care team and healthy food recommendations, Hopscotch Primary Care is committed to providing patients with the knowledge and tools needed to live healthy, successful lives. To learn more about Hopscotch Primary Care, please complete our form today.