The Healthy Diet of Most Nutrient Dense Foods

You want to have a healthy diet right? Read on and get some fact from the United States Department of Agriculture on the most nutrient dense foods they suggest a diet should have.

According to the department a healthy diet is low on the most empty calorie foods like cholesterols, salt, saturated fats, trans-fat and added sugars.

The diet should instead include a combination of healthy super foods which are eggs, vegetables, beans, fruits, whole grains, fat-free or low-fat milk, lean meat, poultry, fish and nuts.

What are the minerals and vitamins for a good health then? Get this list of the most nutritious foods to improve your mineral & vitamin intake.

 

most nutrient dense foods

 

Nutrient Dense Food List of the Most Healthy Foods

Vitamin A: It is vital for a good functioning of the immune system and also great for your eyesight. You find the great natural food sources in

  • Dairy products
  • Cod liver oil
  • Dark green leafy vegetables
  • Sweet potatoes

Vitamin B1: Is necessary for your body’s ability to process carbohydrates. You find vitamin B1 in

  • Cereals
  • Pastas with a high amount of vitamin B1
  • Whole grain breads.

Vitamin B2: Also known as Riboflavin is used for converting food into energy and production of red blood cells. You find Riboflavin in

  • Fortified cereals
  • Asparagus
  • Meat
  • Eggs
  • Almonds

Vitamin B3: Is also known as Niacin. It is important for converting food into energy and aids in digestion. You find Niacin in

  • Tuna
  • Turkey
  • Enriched Flour
  • Lean Chicken
  • Salmon
  • Peanuts
  • Fortified Cereals

Vitamin B6: Helps breaking down proteins and store sugars and is important for a healthy nervous system. You find vitamin B6 in

  • Eggs
  • Fortified cereals
  • Turkey
  • Light-meat chicken
  • Fortified soy-based meat substitutes
  • Spinach
  • Baked potatoes with skin
  • Bananas

Vitamin B12: Important for creating red blood cells. You find Vitamin B12 in

  • Clams
  • Mussels
  • Beef
  • Poultry
  • Crabs
  • Salmon
  • Soybeans

Vitamin C: Is vital for making chemical messengers in the brain and also very important to promote a healthy immune system. The best nutrient dense foods for vitamin C do you find in

  • Red berries
  • Spinach
  • Cabbage
  • Red & Green peppers
  • Broccoli
  • Potatoes
  • Cauliflower
  • Citrus Fruits
  • Tomatoes
  • Brussels Sprouts

Vitamin D: Maintaining the health of bones and teeth and helps to process calcium. The most healthy foods of vitamin D do you find in

  • Cheese
  • Salmon
  • Cereals
  • Fortified milk
  • Egg yolks

 

nuts have healthy vitamins

Vitamin E: Functions as an antioxidant and is essential for a good skin. You find Vitamin E in

  • Almonds
  • Hazelnuts
  • Sunflower
  • Leafy green vegetables
  • Soybeans
  • Canola

Calcium: For maintaining and build strong teeth and bones. You find Calcium in

  • Dairy products
  • Spinach
  • Orange
  • Soy milk
  • Tofu
  • Broccoli

Carbohydrates: Is needed for providing energy for the nervous system, brain and also rest of the body. You find carbs in

  • Cereals
  • Whole grain
  • Starchy vegetables
  • Legumes

Copper: Assist in production of energy for cells and aids in the metabolism of iron and creating red cells. You find the density of Copper in these foods

  • Clams
  • Organ meats
  • Clams
  • Whole-grain products
  • Wheat bran
  • Sunflower seeds
  • Cocoa products

Fatty Acids: is a main factor in many metabolic processes and wrong balance of fatty acids can cause illness. Some of the highest nutrient dense foods for Fatty Acids can you find in

  • Fish
  • Canola oil
  • Sunflower seeds
  • Walnuts
  • Leafy vegetables
  • Flaxseed
  • Pumpkin seeds

Folic Acid: Promote hearth health, cell development, help red blood cells form and can prevent birth defects. Especially pregnant women need to ensure they get enough before and after they get pregnant for the developing baby and themselves. You find Folic acid in

  • Grain products
  • Fortified Cereals
  • Beans
  • Dark Leafy Vegetables
  • Lima
  • Lentil

Iron: Needed for transporting oxygen to all parts of your body through the red blood cells. You find Iron in

  • Beans
  • Red meat
  • Leafy green vegetables
  • Poultry
  • Fortified foods
  • Shellfish

Potassium: Maintains a balance of water in your body tissues and blood. Besides it also aids in muscle function and nervous system. You find Potassium in

  • Potatoes
  • Tomatoes
  • Raisins
  • Broccoli
  • Orange juice
  • Leafy green vegetables
  • Bananas

Protein: The entire body except bile and urine contain protein. It is the vital part of organs, muscles and glands and children need protein for growth and adults need to maintain the cell integrity. Not sure if one could say this is the world’s healthiest foods you need but it is surely one of the most vital your body needs. You find protein in a lot of products like

  • Eggs
  • Bananas
  • Beans
  • Milk
  • Meat

Zinc: Support the nervous system, immune functions and capabilities of reproduction. You can find Zinc in

  • Almonds
  • Peanuts
  • Dairy products
  • Fortified cereals
  • Oysters
  • Soy Foods

This is a list of suggestions for the most nutrient dense foods you should have in your diet. You can probably find a lot more foods which include the different vitamins and minerals but this list should help you having a healthy wellbeing body.

 

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Author: M.H.E. Olesen

40 year old male from Denmark with personal experience regarding weight loss, health and fitness issues. I learned how to lose weight the healthy way and get a great physique without being fanatic about it.

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2 Comments

  1. Really great list you provide here. This is very helpful because i want to lose weight and change my diet which i haven’t had much luck with until now

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