Whole foods, with a high concentration of nutrients, are the most nutritional. Since they’re purchased and consumed as close to their natural state as possible, with minimal processing, they’re rich in beneficial compounds known as antioxidants. These protect against the harmful effects of free radicals, which damage human DNA and cells, and contribute to the aging process. Free-radical damage is also linked to heart disease and cancer. But all foods offer a varying degree of different nutrients and a variety should be consumed. The key to an optimal diet is to consume a combination of foods that work together to benefit your health. Here are some top nutritional foods to add to your diet.
Eggs are nutrient-rich and contain 13 essential vitamins and minerals, including selenium and vitamin D. They also provide a small but useful amount of omega-3 fatty acids and are a good source of protein. Not to mention the fact they can be enjoyed at any time of day.
Leafy Green addition to your diet is one of the easiest things you can do to improve your health and also very easy to grow. Leafy greens not only help the body to clear out all the toxins it’s exposed to everyday but they’re also packed with a huge range of vitamins, minerals & phytonutrients. Healthy liver function, more energy, reduced inflammation, weight loss & reduced cancer risk are just some of the benefits of consuming leafy greens on a regular basis.
Oily fish (Salmon,Sardines,Trout, etc) supplies a great amount of omega-3s for joints and inflammation, as well as protein, vitamins D and B12, phosphorus, and calcium.
Berries tend to have a good nutritional profile. They’re typically high in fiber, vitamin C, and antioxidant polyphenols. Eating berries may help prevent and reduce the symptoms of many chronic diseases.
Nuts. Hazelnuts, walnuts, almonds, pecans, cashews are all good nuts for a source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Also snacking on nuts can help you curve the sensation of hunger.
Bonus. Avocados are rich in healthy fats, the kind your body needs for fuel while having little correlation to body weight and cholesterol level. Like many of the foods on this list, these fruits are packed with B vitamins and potassium, along with vitamins C, E and K. But avocados also offer lots of fiber for easier digestion and special nutrients known as carotenoids and phytosterols, both of which aid in fighting heart disease and boost immune systems.
These foods are a few affordable adds to your diet and can be prepared in a variety of ways. Before you consume or take any advice always consult with a doctor to be sure you do not have any limitations on certain foods. If you are interested in a nutritional consultation please contact us to get you scheduled.
Ed Miller, CSCS