Trying to maintain a healthy diet can be a tricky affair. But this doesn’t mean you have to try extreme measures like crash diets and other insane-sounding recommendations from the self-proclaimed health gurus on TV.
The trick is to carefully select foods that provide the maximum density and diversity in nutrition. This ensures that you absorb a healthy dose of all the essential nutrient groups that your body requires to stay fit.
Let’s take a look at the top 10 nutrient-rich superfoods that will help you consume the widest range of nutrients without resorting to extreme measures.
1. Spinach
Popeye, the sailor man, was a sage man indeed! Spinach is rich in vitamins A, C, and K. It’s also one of the best vegetarian options to load up on Iron and Magnesium. It packs a big nutritional punch while containing just 0.4g of fat for every 100g and is also rich in dietary fiber.
2. Kale
Kale is probably the only green leafy vegetable that trumps Spinach. Kale is one of the most nutrient-rich foods in the world. At just 49 calories per 100g, Kale contains twice the RDA (Recommended Dietary Allowance) of Vitamin A & C. It’s also loaded with essential minerals like Iron, Calcium, Manganese & Magnesium and contains roughly 600% of the RDA for Vitamin K.
3. Salmon
Not all fats are bad. In fact, the body needs a healthy amount of fats to dissolve Vitamins A, D, E & K. Fresh salmon is an excellent source of Omega-3 fatty acids and minerals like Sodium and Potassium. Research suggests that eating fresh salmon twice or thrice a week keeps heart disease at bay.
4. Garlic
Not only does Garlic add an awesome continental twist to your food, but it also has anti-bacterial properties and is rich in Vitamin C & B-complex, Copper, and Calcium. Garlic is truly a superfood because of a nutrient called Allicin. Studies show that Allicin combats the risk of cancer and heart disease while lowering blood pressure, increasing good cholesterols in the body, and keeping erectile dysfunction at bay.
5. Blueberries
Blueberries are super-fruits! Along with a healthy dose of vitamins and minerals, they are packed with anti-oxidants. These anti-oxidants help faster cell regeneration, stabilize the body’s metabolism, and even lower cancer risk. Blueberries have some of the highest concentrations of antioxidants among fruits.
6. Bok Choy (Chinese Cabbage)
The orient has a host of mysterious super-foods to offer. The king among them is Bok Choy, a type of Chinese cabbage. Bok Choy has over 70 different kinds of anti-oxidants and is one of the richest sources of beta-carotene, which means it is a better source of Vitamin A than carrots or broccoli. It also contains plenty of earthy minerals, and all this comes with a terrific low calorific value of around 13 calories per 100g. Bok Choy can be enjoyed stir-fried with sesame or in salads.
7. Avocados
Avocados are the perfect snacking substitute for junk foods. They are rich in carbohydrates and fats. This makes it a dose of instant energy, ideal for a post-workout snack. Avocados are rich in fat-soluble vitamins like Vitamin A & K. Its fat content also ensures that these vitamins are instantly absorbed on consumption. They are also rich in anti-oxidants. Avocados can be eaten raw, as milkshakes, or even as guacamole dips.
8. Dark Chocolate
Yes, it’s true! Chocolate is actually good for you. But this applies specifically to dark chocolate with 70% plus cocoa content and not too sugary milk chocolates. Dark chocolate is chock full of Iron, Magnesium, Copper, and even fiber. But its biggest nutrient value is antioxidants. Studies have confirmed that small amounts of dark chocolate help improve blood flow and brain function.
9. Liver
Whether it comes from a chicken, lamb, or cow, the liver is the most nutrient-rich organ. Although it’s an acquired taste, a small quantity of liver can provide you a week’s worth of essential micro-nutrients. Just 100g of beef liver contains a week’s worth of RDA of Vitamin A, B2, B5, B6, Niacin, Iron, Copper, Phosphorus, Zinc, Selenium, and essential animal proteins.
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