Almost all the foods we eat contain nutrients. But not everyone has a rich and complete diet. The good news is that all around us there are foods with a high nutritional content. Chocolate, salmon, kale, garlic seaweed are some of them.
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If human health is absolutely determined by the nutrient-rich foods that enter the body, then perhaps everyone will be more selective in choosing what to eat. Also, one day the stomach will not be strong enough to absorb so much food. The more selective and rich the food is consumed, of course, the benefits improve.
Every day there is a serving of calories that a person can consume within reasonable limits. Which food is used to fill the calorie ration, of course, is up to the individual. There is nothing wrong with taking notes and slowly getting used to eating nutrient-dense foods.
List of nutrient-dense foods
Some lists of nutrient-dense foods that can now be included more frequently on the daily menu include:
1. Salmon
It is no exaggeration to say that salmon is the healthiest fish, thanks to its content of omega-3 fatty acids. Omega-3 fatty acids make a person healthy and prevent many dangerous diseases.
Not only that, 100 grams of salmon also contain protein, vitamins and minerals. Call it magnesium, potassium, selenium, and vitamin B. Ideally, eat salmon 1-2 times a week to meet the omega-3 requirements your body needs.
2. Kale
The type of green vegetable that is on the list of nutrient-dense foods is kale. In 100 grams of kale, you have reached 200% of the RDA for vitamin C, 300% of the RDA for vitamin A, and even 1000% of the RDA for vitamin K1. Not to mention the potassium, calcium, magnesium, copper and manganese content it contains. The king of nutritious vegetables is also low in calories, only around 50 calories per 100 gram serving.
3. Algae
Not just fish, processed shellfish like seaweed are also rich in nutrients. In fact, many studies have shown that seaweed is much more nutritious than vegetables grown on land. Seaweed contains many minerals such as iron, magnesium, calcium, and manganese.
4. Garlic
Not only is it a must-have seasoning in all dishes, garlic also contains vitamin C, vitamin B1, vitamin B6, calcium, potassium, manganese, and selenium. The allicin content in garlic also helps lower blood pressure and bad cholesterol (LDL).
Garlic also contains substances that can prevent cancer. According to research, people who consume garlic regularly have a lower risk of developing colon cancer.
5. Potato
If you want a carbohydrate alternative or are on a rice-free diet, consider eating potatoes. The content is rich in potassium, magnesium, iron, copper and manganese. Not only that, B vitamins and vitamin C are also present in potatoes.
Steaming potatoes can also increase the satiety level or fill level of a food. Even if eaten cold, resistant starches will be formed which are good for your health.
6. Blueberries
If you want to find a fruit that is on the list of nutrient-dense foods, don’t forget about blueberries. The antioxidant content in blueberries is very high, so it can maintain health and protect the brain.
One study even found that blueberries can improve memory in older people. People with metabolic syndrome can also have lower blood pressure if they consume blueberries regularly.
7. egg yolk
Until now, egg yolks can often be underestimated due to their cholesterol content. In fact, as long as it is consumed in reasonable quantities, there is no problem. In fact, egg yolk is one of the world’s nutrient-dense foods called nature’s multivitamin.
Egg yolks contain essential vitamins, minerals, and nutrients like choline. Not only that, there are antioxidants like lutein and zeaxanthin that can protect eye health
8. Dark chocolate
Dark chocolate or cocoa also contain nutritious and anti-inflammatory foods. Contains fiber, iron, magnesium, manganese, and copper. Even when compared in one study, the antioxidant levels of dark chocolate were higher than those of blueberries and acai berries.
There is a study that says that people who eat dark chocolate more than 5 times a week have a 57% lower risk of developing heart disease. Ideally, choose dark chocolate with a cocoa content greater than 85%.