The body needs sufficient fuel – sufficient amounts of necessary nutrients – to be able to function effectively. At the same time, people also have to be aware of the number of calories they consume. Furthermore, not everyone has the time to prepare elaborate meals. So how do people get the nutrients they need when they can only consume so much food per day?
The nutrition-dense foods are relatively low in calories but rich in the amount and variety of nutrients. Having just a bit of these foods not only leaves the body satisfied but also gives it what it needs to be healthy and strong.
Spinach is an excellent source of potassium, vitamin A, vitamin K, manganese, folate and iron. One cup of raw spinach provides half the daily recommended value, or DV, of vitamin A, which is essential for healthy vision, immune system functioning and reproduction.
One cup of cooked broccoli provides more than 100 percent of vitamin C and vitamin C. It is also an excellent source of vitamin A, folate, chromium, riboflavin, potassium, fiber and copper, which helps the body make the red blood cells immune system healthy.
Out of all fish, salmon contains the highest amount of omega-3 fatty acids, which are linked to improved wellbeing and reduce the risk of many serious diseases including heart disease, dementia and depression. A 100 gram piece of salmon contains not only 2.8 grams of omega-3s, but also large amounts of magnesium, potassium, selenium and B vitamins.
Kale is packed with essential vitamins, minerals and other nutrients. A 100-gram portion of the kale contains 200 percent DV of vitamin C, 300 percent DV of vitamin A and 1,000 percent DV of vitamin K1. In addition, it has large amounts of vitamin B6, potassium, protein, magnesium, copper, manganese, fiber, calcium and iron. Because it is low in oxalate (a naturally occurring molecule that binds to calcium), the body is better able to absorb calcium and calcium.
Vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium are abundant in garlic. It also contains large amounts of a sulfur compound called allicin, which may help lower blood pressure and "bad" LDL cholesterol while increasing "good" HDL cholesterol, potentially reducing the risk of heart disease. People who eat a lot of garlic are also thought to be at lower risk of common cancers, especially colon and stomach cancer. Raw garlic also has antibacterial and antifungal properties.
Sweet potatoes have an abundant source of beta-carotene, which helps reduce the risk of certain types of cancer, decreases heart disease, protects against asthma and slows the aging process. It also contains small amounts of calcium, magnesium, iron, phosphorus, thiamin, riboflavin, folate, zinc and vitamin E.
One cup of strawberries contains 100 percent DV of vitamin C, which is essential for healthy skin. In addition, strawberries contain potassium, fiber, magnesium, iodine, folate and copper. .