7 Nutrient Dense Food You Should Eat

What can truly change your health and when we say health, we mean to say how healthy you feel both mentally and physically. Food can play a vital role in the way you feel because whatever you eat become a part of you and therefore being wise with your food choice is always a good decision.

The food you have at a time is limited and therefore having the most nutrient-dense foods is a great way to start your day and continue with it. Having foods that are nutrient dense and fulfil your daily requirement, it is best to include those foods in your everyday meals. Therefore, we will discuss some of the most nutrient-dense foods you should know.

Try to keep it simple, you do not have to find foods that are available in some other area, state or country just have foods that are in the season had fresh.

When your body and mind are healthy, you can also perform your best with all the activities you do. People who are obese and do not have healthy meals are prone to developing health problems. Your diet should have foods that are high in nutrition and help you feel active and energetic. As per some studies, people who have healthy meals are less prone to develop gastrointestinal cancer.

# Pulses

Pulses are one of the best ways to manage your weight and pulses are also rich in protein and fibre. Pulses contain carbohydrates that take time to break down and you feel full and energetic for a long time. Pulses are also great for your guts because it has lots of resistant starch. Therefore, pulses are great for people who are diabetic, because it does not spike your insulin level and slowly breakdown so you feel satiated. Lentils are not only a great source of protein but also contain fibre, phosphorus, iron, vitamins, folate, and minerals. People with iron deficiency should also have pulses that are also rich in iron.

# Citrus Fruits

It is great to have at least one fruit every day and if you are having seasonal fruits and vegetables, it is even better. However, citrus fruits contain lots of minerals and vitamins with low calories and high fibre that makes citrus fruits ideal for your health. It is best to have fruits in raw form of removing the pulp because you will miss out on lots of fibre and nutrients if you do so. Grapefruit helps to lose weight and reduce insulin resistance that can lead to various chronic health problems if not controlled. Citrus fruits are rich in potassium, Vitamin C, magnesium and calcium. The flavonoids in citrus fruits and the powerful antioxidants prevent cancer and free radical damage.

# Fresh green leafy veggies

having green leafy vegetables is essential for you because green vegetables are low in calories but high in nutrition levels. Green leafy vegetables are rich in beta-carotene and lutein that helps to prevent cancer. Green leafy vegetables contain lots of minerals and vitamins; spinach is known as one of the most nutrient-dense veggies with loads of vitamins and antioxidants. Spinach is also rich in vitamin B1, zinc, minerals and fibre, which is good for your bones health, reduce blood pressure levels, and helps to reduce your stress level. Green leafy vegetables like spinach, cabbage, spring onions and so much more are nature’s gift for you to get nutrient-dense foods that are great for your health.

# Eggs

Eggs contain all the essential amino acids that your body needs and therefore eggs are really good for you. One of the best options to have whenever you are outside feeling hungry and want to have something filling and nutrient-dense, especially if you are travelling and want to eat something tasty and healthy. Eggs are known to increase the bad cholesterol level in some people; however, this does not apply to everyone else. Want to have healthy fats, protein, vitamin B12, B2, including essential amino acids, have eggs.

# Wheat

You do not need to go to caves to get some of the most nutrient-dense foods; you can easily find them in your kitchen. You can have wheat every day because wheat contains selenium, iron, zinc and loads of fibre that help you feel satiated for a long time, reduce obesity and can be helpful in the weight loss process. When you have fibre-rich food, this helps your digestive system to smooth the digestion process and further helps in the secretion of bile acids. Secretion of bile acids and enzymes prevents colon cancer. Fibre-rich foods like wheat also promote good bacteria in your gut and reduce the time of unused material towards your gut.

# Fish

One of the best sources of omega-3 fatty acids along with iodine. As per some studies, people who have more seafood or fish are less prone to develop heart diseases and dementia. Mothers who are expecting a baby are widely told to have fish because fishes contain iron, zinc, and other essential minerals that help to improve haemoglobin levels, stimulate vital enzymes and improve body function. Fish is also good to prevent heart disease because fish do not have saturated fats (unhealthy fats).