THE TOP 11 SOURCES OF NUTRIENTS

SOURCES OF NUTRIENTS-min

To be realistic, you cannot find all the vital nutrients needed for a healthy lifestyle in single fruit or vegetable. That said, you may be required to bet on other sources of nutrients to meet your health goals. If you do not know where to start, this blog is here to save you.

It’s everyone’s dream to be the healthiest human existing. Unfortunately, it becomes difficult to meet our health requirements with the unhealthy foods around that come with all the undeniable yumminess in the world. Even so, adding nutritional meals to your balanced diet will help you achieve your health goals. The top 11 foods that we have will give you the highest amount of nutrients that you need. We’ll categorize the foods into food types to easily consume all meals according to the food categories.

Seafood

Seafood is a rich source of nutrients. Most individuals don’t include them in their diet, yet they are a great source of protein, vitamins and minerals, and Omega-3 fatty acids. They are health promoters and minimize the risks of chronic diseases.However, not all seafoodqualifies to give you the highest nutrient contents. Those that deserve to be on the list include seaweed and fish like shellfish, salmon, and sardines.

Salmon

Salmon is a lifesaving fish. Wild salmon is more nutritional than farmed species. They have many Omega 3 fatty acids and proteins, vitamins, and minerals, making them an excellent ingredient for a properly functioning body. More so, they have high amounts of magnesium, selenium, and vitamin B. They’re excellent for overall healthiness and reduce risks of life-threatening diseases. Eating salmon may minimize heart diseases, mental ability declination, and depression. Additional benefits include being easy to prepare, tasty, containing few calories, and making you feel full for a long time.

Sardines

These small types of fish contain nutritious elements that the body requires. They can be eaten full, gives you nutrition from their whole organs, bones, brain, and other parts.

Shellfish

Shellfish gives more nutrients to them all. They include clams, oysters, scallops, and mussels. They have Vitamin C, vitamin B, potassium, selenium, iron, copper, zinc, Vitamin B12, and other highly-required nutrients.

Seaweeds

Fish is not the only nutritious food found in the sea. Some of the various plant species available are very nutritious. Interestingly the seaweed has a higher nutritional value than the land vegetation. They’re high in calcium, iron, magnesium and manganese, and iodine. Moreover, they’re highly filled with anti-inflammatory substances that play a big role in the wellbeing of an individual.

Vegetables

Regardless of the type, all vegetables are nutritious. However, if you want to acquire the highest nutrients, you’ll go for certain types. These include kales, garlic, and potatoes.

Garlic

If you’ve been adding garlic in your meals because of its delicious aspect, it’s time to starting using more of it because of a more reason- its nutritional value. It’s an excellent source of Vitamin C, B1, B6, calcium, potassium, copper, manganese, and selenium. It’s also known for getting rid of unhealthy cholesterol and heart diseases. What’s more is their cancer-fighting ability, particularly stomach and colon.It can also be eaten raw to fight bacteria and fungi.

Kales

Among all the vegetables, kales are the least liked by many individuals. They’re considered a boring dish to most people. But you may want to change your mind after knowing that it’s the richest nutritional vegetable. It contains vitamins, minerals, fiber, antioxidants, Vitamin C, A, B6, and K1, potassium, calcium, magnesium, copper, manganese, and proteins, yet only 50 calories.

Potatoes

French fries; lovers shouldn’t get excited for seeing this on the list. You can only get the nutrition you’re looking for if you take it boiled. It’s high in potassium, iron, magnesium, iron, copper, manganese, Vitamin C, and vitamin B. they’re filling foods, hence can help foodies to reduce overeating.

Protein foods

Consuming foods that give proteins to the body will amazingly increase your nutrition status. Most processes in the body require energy, and proteins enable important the body cells to be in good shape. Liver and protein are excellent protein foods that will give you all the nutrition that you need.

Liver

Among all types of meat, the liver is the one with the most nutritional value. In addition, its flavor and texture make it an unequal animal-based protein. It’s an excellent source of Vitamin B, Vitamin C, Iron, potassium, phosphorous,folate, copper, Niacin. The most nutritional profile it offers is Vitamin A, which provides up to 100% of our daily intake requirement.

Egg yolks

It’s never enough to emphasize the health benefits of eggs. Egg yolks are often avoided because of their high content of cholesterol. Although it’s true, it contains a high amount of it, eating moderate won’t endanger your health. Egg yolks have vitamins, minerals, and rare powerful nutrients like choline. They’re filled with lutein, zeaxanthin, and antioxidants that can protect you from eye diseases.

Fruits

All fruits are nutritious. Even so, the richest source provider of nutrients is blueberry.They are tasty, have low calories, and are a favorite fruit for many. 85% of it is water, and the rest is fiber, Vitamin C, Vitamin K, and manganese. Moreover, they contain important antioxidants like flavonoids which have a great impact on the body. Other benefits include;protects against aging, cancer, lowering high blood pressure,preventing heart disease, improving brain functioning, and anti-diabetes effects.

Chocolate

Dark chocolate

There is a reason why chocolate is listed as the last one. Not only would we have lost our reader in the first paragraph, but most would have resorted to opting for it as their main nutrition source. Dark chocolates can positively affect your wealth. It’s among the best antioxidants available on the planet. It’s highly nutritious because of its high content in cocoa, fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. Warning though, they have a high content of calories, hence should be eaten in moderation.

Secrets to having high nutrients in the body

  • Eat 1 hour earlier before going to work out
  • Avoid carbohydrates at night
  • Make sure you start your day with a dietary breakfast
  • Use the right cooking methods that will preserve nutrients, for example steaming and boiling, and microwaving

Conclusion

Being healthy doesn’t mean you eat tasteless foods or eating boring meals over and over again. It simply means focusing on eating nutritional foods. The foods mentioned above are highly nutritious. But it doesn’t mean you’re limited from eating other types of food. Of course, you can’t eat all the nutritious foods in a day, but you can mix the foods each day to ensure you get your body enough nutrients!

Marie Salbuvik

Dietician MS, Lund University, Sweden Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

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