There is only a limited amount of food you can eat in a single day and a lot of people think that eating healthy and having a balanced diet is all about getting enough nutrients. Proteins, carbohydrates, and fats are essential for a healthy body – but it is not healthy at all to shovel them into your body if they are low in nutrients. The best way to keep your body healthy and glowing is to simply eat the foods that carry the greatest amount and variety of nutrients.
A positive example: blueberries are low in calories, but at the same time contain lots of vitamins, trace elements, and antioxidants. Those who regularly, if not daily, integrate the following nutrient-dense foods into the diet will not only do the figure well but will also ensure a healthy body and a long life.
So what did we learn already? Not everything is about proteins, fats, It’s actually all about nutrient-dense foods!
Here are some of the most nutrient-dense foods on the planet.
Since we already talked about berries, did you know that strawberries and blackcurrants contain more vitamin C than oranges? Yes, they strengthen the entire immune system. Whether blueberries, strawberries, blackberries & co. - the small fruits are brimming with superpowers, especially: antioxidants that act as a shield against harmful external influences (e.g. cigarette smoke, environmental toxins or UV radiation from the sun). The less these aggressive molecules dominate our organism, the better the chances are of staying healthy for a lifetime. Antioxidants protect our cells and prevent serious illnesses such as cancer or cardiovascular problems. They also strengthen our brains and ensure firm and healthy skin. If it wasn't already enough, minerals such as folic acid, potassium, iron, calcium, and zinc, support our body in all its functions. And in what kind of foods can you find all these minerals? EXACTLY! In Berries.
What is your favorite berry?
On average, mushrooms contain only 20 calories per 100 grams, while the nutrient dose is really high. And what did we learn earlier? It's all about the nutrients. Whether mushroom, shiitake, bolete or porcini mushroom: they contain sodium, calcium, phosphorus, potassium, copper, zinc and selenium as well as vitamins A, B and - especially valuable - vitamin D. All of this contributes to a healthy metabolism and support a variety of cell functions in the body. Mushrooms also have an anti-inflammatory effect, promote digestion and have a lot of valuable vegetable protein in them. Mushrooms should, according to science also naturally reduces breast cancer risk by inhibiting the enzyme aromatase, which in turn is involved in estrogen production.
Be it spinach, kale or arugula: green leafy vegetables provide the body with bioactive substances such as chlorophyll. Well, it looks like I don't have to add any benefits of spinach since you can already see its benefits from the featured Instagram Post. Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals and cancer-fighting compounds. These greens help the body to detoxify carcinogens, help red blood cells build up and help build muscle - Green leafy vegetables also contain other valuable antioxidants, magnesium, iron (spinach contains more iron than meat!), Copper and a lot more.
So Popeye definitely was right, to eat a large portion of spinach every day.
if you believe it or not... in the kitchen, onions usually only play the flavorful supporting role. Paracelsus, discovered that the onion is a real miracle food. The glassy rings are a good supplier of large doses of vitamin C (100 grams of onion already cover eight percent of our daily intake), vitamins B6 and 7, potassium and sulfur. Sulfur is responsible for the tears flowing when cutting an onion. However, sulfur also dilutes blood and can prevent thrombosis and cardiovascular problems.
An onion variety stands out: the red onion . She has twice as many antioxidants as her yellow brother! Red onions also contain the antioxidant quercetin, which comes from the flavonoid family and has a cancer-preventing effect. studies claim that half an onion a day reduces the risk of stomach and ovarian cancer by more than 50 percent.
Be it green beans, lentils or chickpeas - legumes are healthy carbohydrates that contain a lot of valuable nutrients in relation to their calorie content. These include, among other things, fiber that stimulates digestion, while at the same time lingering and stabilizing the blood sugar level. Legumes are also a valuable source of vegetable protein and contain minerals such as potassium, magnesium, iron, calcium or manganese. There are also vitamins A, C and E, beta-carotene and various vitamins of the B group. Several studies even suggest that the antioxidants contained in legumes reduce the risk of colon and breast cancer.
Legumes are typically low in fat and contain no cholesterol. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.
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