When it comes to healthy food, there are many propositions. There is a lot of discussion about foods called “superfoods”, but it is important to have an idea of which foods really provide extremely high nutrition compared to calorie content.
Many people want to increase their intake of important nutrients (especially vitamins and minerals) without exceeding their caloric requirements. Repeated caloric requirements over time may lead to problems such as weight gain.
Let’s explore some of the best nutrient-dense foods that can add a full range of benefits to your diet regardless of your health goals.
5 kinds of nutritious foods that can bring you the most benefits
Green leafy vegetables are the healthiest food there. A lot of scientific evidence shows that green food is beneficial to the heart, kidneys, liver, intestinal microbiome, intestines, etc.
A study published in 2018 found that eating at least ten cups (or 120 grams) of green leafy vegetables a day has the greatest cardiovascular benefits. In the United States, heart disease is one of the leading causes of death for both men and women, so prevention is crucial.
Even if you already have heart disease, your heart will still benefit a lot from green.
Kale is rich in calcium, in addition to being essential for the normal formation of bones, it can also help your nervous system perform its best function. It is also rich in vitamin A, which supports healthy skin, eyes and a strong immune system.
Kale also contains vitamins C and K. Vitamin C is very important for healthy immune system function and collagen formation, which can maintain the elasticity of the skin. Vitamin K helps maintain healthy bones and is very important for helping wounds heal.
There are many different varieties of kale, although their nutritional content may be slightly different, but please choose the one you like best. Many people try kale for the first time, like kale, because it has a mild flavor and at the same time provides similar benefits to fully mature kale. Usually, you can also find kale and Tuscan kale in local supermarkets.
A good way to start trying kale is to add it to smoothies, soups or salads. Roasted kale or kale slices are also a popular way to enjoy this leafy green vegetable.
Chia He Flaxseed
These small but powerful nutritional powerhouses pack very small amounts of nutrients into a small package.
They may not look the same, but chia and flaxseed are full of plant-based protein, which can make you fuller longer; fiber can support intestinal health; omega-3 fatty acids are essential for heart health and optimal brain function Important, especially as we grow old.
It is best to grind flaxseed before using it. You can also buy flaxseed meal (also called flaxseed meal). These can be added to healthy muffins, oatmeal or smoothies.
Chia Seed Pudding
By adding two tablespoons of chia seeds to a cup of plant milk, chia seeds can be made into pudding, and the mixture can be set for three hours or overnight.
The result is a thick, pudding-like snack. You can add any toppings you like: fresh berries, walnuts, almonds, dark chocolate chips, etc.
You may be happy to find chocolate on this list, if so, you are not alone. Many chocolate lovers are happy to know that chocolate has health benefits.
Dark chocolate has two main health benefits. The first is flavonols and the second is magnesium. Flavonols can improve brain function and help combat cognitive decline that occurs with age. Many people suffer from memory loss as they grow older, so moderately adding high-quality dark chocolate to the diet may help.
A serving of dark chocolate (86% cocoa) accounts for 21% of your daily magnesium requirement. Magnesium is involved in various processes in the human body. From nerve function to blood pressure regulation, to preventing muscle cramps and promoting more comfortable sleep, adequate intake of magnesium is a key factor in preventing many common diseases.
There are more and more researches on gut-brain connections and their effects on brain problems. Cognitive problems are related to the breakdown of this key connection between healthy bacteria in the gut and brain. Greek yogurt is a good source of probiotics, it can be beneficial to the intestines by adding beneficial bacteria necessary for the intestines to keep the intestines healthy.
Although there are disagreements on the benefits that probiotics may provide, some studies have shown that probiotics (such as those found in yogurt and other fermented foods) can keep the stomach and brain happy. The long-term benefit of having a healthy and diverse gut microbiome may be to reduce the risk of cognitive problems.
Greek yogurt is also an important source of protein. Its content is much higher than ordinary yogurt, which is why it is more popular in this regard. Many people do not consume enough protein at breakfast. Adding Greek yogurt to your breakfast can help you feel more satisfied and prevent you from overeating later in the day.
Another great benefit of Greek yogurt is its calcium content. Since standard yogurt is made with milk, this may not be surprising, but it is still worth mentioning, because calcium does more than give you strong bones. Calcium is also important for the normal function of the nervous system, muscles, hormones and enzymes. It is needed for almost every major body process.
Try to buy pure non-fat Greek yogurt and add a little honey or stevia to sweeten it. Add fresh fruit, chia or flax seeds and nuts to make a healthy snack or breakfast.
Realistic health goals
Eating healthy can be a daunting task, especially if you are a novice.
When you are looking for foods that provide a lot of nutrients, don’t think too much, such as kale, chia and flaxseeds rich in healthy fats, and rich green leafy vegetables such as Greek yogurt with probiotics.
You can even enjoy some dark chocolate and be confident that it will bring you closer to a healthy lifestyle. Just remember to start implementing changes in a way that is practical for you, and understand that changing your diet is not a linear process.
Sometimes, you will check all the “health goals” boxes, and within a few days, you will do your best, that’s okay! The best way to develop long-term habits is to foresee the inevitable ebb and flow of behavior change.
Enjoy the benefits of healthy eating!
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Publish 5 kinds of nutritious foods, foods that make you fuller, appear on the BrainMD Health blog for the first time.