Nutrient Dense Foods: Everything You Need To Know

In today’s era, if we talk about a healthy diet, our focus is majorly on calorie requirements & its burning methods. However, nutrients unfold other essential intakes for the human body, such as vitamins, minerals, protein and fibre. The right proposition of these nutrients in a balanced diet can lead to a healthy body. One such effective measure is to include nutrient dense foods in your diet; it can help you consume more nutrient-rich food at once. 

As per the National Library of Medicine study, increasing food consumption with high nutrient density can help fight malnutrition and obesity. What exactly are these nutrient dense foods? Let’s break down the concept of consuming nutrient-dense food, its benefits and other crucial points. Before that, in the blog, we will cover what nutrient density signifies.

Nutrient Density & Its Importance 

Let’s start with a basic concept of nutrient density; it signifies the composition of nutrients per calorie under any food item and is determined using nutrient profiling methods. Nutritionists often use this term to suggest to customers how much nutrients their body lacks, like protein with amino acids, and plan their diet accordingly. 

The nutrient profiling method aims to rank the food for specific nutrients calculated per 100 calories or per serving. It helps determine energy consumption, trans fat, saturated fat, sugar, or salt. Food brands specify the composition on their package labelling using the popular method to represent nutrient dense foods. 

Determining the nutrient density can help in avoiding mindless eating habits. Nutritionists always recommend understanding what type of food we consume & its benefits. An interesting example is comparing a slice of orange and a scoop of ice cream; their calorie amounts are the same, but their nutrient content differs. 

What Nutrient Dense Foods Should You Take? 

Nutrient dense foods are enriched with the best combination of vitamins, minerals, protein, fat, salt, sugar or natural oil. These health-promoting substances can add more energy and strike a balance for nutrients in the body. It is important to note that our diet and nutrient requirements vary based on age group and medical conditions. 

Here are the best nutrient dense foods you should add to your diet:

Avocados: You can add avocados to your diet as they contain at least 20 vitamins, minerals, and less sugar. It is a good fibre source and high in unsaturated fat. 

Bell Peppers: They are one of the common ingredients of our meals; bell peppers are rich in vitamin C, contain antioxidants to increase immunity, and are a rich fibre source.

Broccoli: It is commonly seen in salads and other food items and is considered a good source of Vitamin C & K, potassium, fibre, iron, calcium and potassium. 

Eggs: Most of us are already aware of the nutritious benefits of eggs, which contain minerals, vitamins, protein and fat. Egg yolk contains high nutrient and unsaturated fat, while the outer white shell has high protein.

Dark Green Leafy Vegetables: You can try green leafy vegetables, such as kale, spinach, bok choy, mustard greens, collard greens, dandelion greens, spinach, and Swiss chard. These are primary sources of vitamins A, K, & C, protein, and calcium, and provide fibre to the body. 

Yam(Root Vegetables): One of the significant root vegetables under nutrient dense foods is sweet potato. It is a high source of Vitamin C, potassium, and fibre. It is similar to a normal potato with a more nutritious value in texture. 

You can add these nutrient dense foods to your diet by consulting with your nutritionist or doctor in case of any food allergy or other medical conditions. Apart from these items, the list of nutrient-dense foods comprises fruits like mango, pomegranate, berries and other items such as dark chocolate, legumes, pumpkin, quinoa, salmon, seaweed, etc. 

Why Should You Consume Nutrient Dense Foods?

Our right food choices can mould our healthy life. The consumption of nutrient dense foods can balance the composition of essential nutrients in our bodies. With busy schedules, most people skip their balanced diet and consume fast & frozen food. Our body requires a good proposition of all nutrients to absorb more energy. Here are the benefits of nutrient dense foods:

• It helps manage body weight by providing essential nutrients, such as vitamins, minerals, and fat. 
• Consuming nutrient-dense foods can lower the risk of deficiencies, including anaemia and osteoporosis. It is also helpful in women-centric health problems like PCOS & PCOD through reduced effects. 
• Nutrient food helps the human body absorb more energy to sustain day-to-day activities without dullness and fatigue.
• It significantly impacts regularising disturbed sleep cycles, as healthy consumption leads to a relaxed mind.
• Increase bone & muscle strength by providing essential nutrients like potassium, sodium and healthy fat to the body.
• Healthy consumption of nutrient dense foods can effectively increase mobility and flexibility in the body. There will be less risk of joint pain and other related conditions. 

Nutrient Dense Food: Lead A Healthy Life! 

The ultimate mantra of leading a healthy life is consuming a balanced diet with rich, nutrient dense foods. You can plan your dietary requirements by discussing them with a nutritionist or health expert. If we want to achieve a healthy growing body, consuming nutritious food becomes an essential checkpoint. Nutrient dense foods raise the nutritional level in the body. Apart from diets, we should follow active physical activity to gain maximum energy for a full day’s work. 

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