Experts say this surprising food is nutritional power

We all want To eat healthy, but sometimes it is difficult to understand whether the ingredients you buy or cook are actually rich in nutrients that our bodies should function at the best of our bodies. Fortunately, there are some foods that really stand out for the amount of protein, fiber, antioxidants, vitamins and/or minerals they contain. Use the list below Nutritional dense foods As a starting point for planning a healthy diet and if you are never sure of food, ask yourself these questions from Gregory Lafortune, MS, RDN, founder of Optimal Plan Nutrition:

• Is this all food? Whole foods that are not or minimally processed will probably be more dense nutrients.

• This is a multifaceted food? The ability to pair foods in various ways helps to increase the variety of foods and nutrients you eat.

• Is it lean and/or plant -based? Postened proteins and plant foods offer a tone of nutrients density and can be used in various dishes.

Avocado

Avocado is an excellent example of food that is both tasty and nutritious. “Avocados are rich in monounsaturated fats that can help lower LDL cholesterol,” Laffret says. “Due to its fat content, avocados support the absorption of fat -soluble vitamins to promote overall health.” If you are not a fan of eating avocado straight or melted in guacamole, you can always add them to smoothies, sandwiches or salads.

Bean

Kidney Babes, Bob Canellini, Black Bob … Almost every type of beans is filled with nutrients. “Bob is a high -fiber and good protein food that maintains heart and blood sugar health,” Lafortune says. “The nutrients found in them can help with the digestive and bowel health.” What’s more, they are also super versatile. In fact, as Lafortune points out, they make a great replacement for meat in many dishes.

Blueberries

Blueberries are the best multitudinal. Moufs, pancakes, cocktails, oatmeal, yogurt and fruit salad are just some of the dishes that are immediately made better when blueberries are involved. Fortunately for us, they are also super healthy. “The rich in antioxidants call anthocyanins, blueberries help in the health of the brain and the heart,” says Laffet. Blueberries are also rich in fiber food, boasting 4 grams per 1 cup of serving. (For an even bigger impetus to the fibers, reach for raspberries that have a huge 8 grams per 1 cup serving!)

Related: Easily high protein content, high fiber content for all your health goals

Chia seeds

These seeds are really tiny, but powerful. “Chia seeds are an abundant source of omega-3 fatty acids that help reduce inflammation,” says Laffet. “They are also rich in fiber-1 tablespoon of chia seeds contains about 5 grams of fiber, which is about 20% of the daily value.” If you are new to the seeds, try to soak them in milk overnight to create a pudding. Or you can mix chia seeds in things like oatmeal, cocktails or rice to reap their health benefits.

Related: Do you eat chia seeds the right way?

Chicken breast

Chicken is so often, we often forget that it can actually be good for us. “Chicken breasts are an excellent source of protein that contains all nine basic amino acids for muscle health, immunity and energy levels,” Laffet says. “Chicken protein also encourages the formation of collagen, which promotes healthy hair and skin.”

Eggs

Yes, eggs are useful to you! For starters, they contain all nine basic amino acids that our bodies need, so they are considered a full protein. On top of that, they are one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eggs also have an abundance of vitamin A as well as choline. Eat them plain with some salt and pepper, add them to sandwiches and salads, or make the frit. Just keep in mind how much butter you use if you decide to fry or shake your eggs.

Fat

A 3-ounce serving of a wild Atlantic salmon contains 61.7% of the daily needs of the vitamin D of an elderly woman and 147% of the recommended daily allowance for vitamin B12. In addition, there is choline and potassium, but the star ingredient in salmon is omega-3 fatty acids. These fatty acids are associated with a wide variety of health benefits, including better eye health, more brain function and more inflammation. The same 3-ounce service has more than enough omega-3s for the average daily needs of the woman. If you are not a fan of salmon, you can also load omega-3 by eating mackerel, tuna, herring and sardines.

Related: A new study says taking this supplement every day can slow down aging

Foliage

The dark color of green such as cabbage, spinach and collar is a good indicator that the leaves are high in antioxidants, including vitamins A, C and K. Good news is not the only way to eat green. They can be mixed in cocktails, soups, casseroles, taco and pasta.

Lens

The lens is undervalued food houses. “The lens is a phenomenal low -calorie food, a thick nutrient that contains things like iron, magnesium and potassium that maintain a healthy heart, good blood volume and energy levels,” says Lafortune. Plus, since the lens is rich in folate, they can be a particularly intelligent choice for people who are pregnant, he adds.

Mushrooms

Mushrooms contain vitamins, potassium, copper, iron, phosphorus and antioxidants such as selenium and ergotioneine. Health benefits are abundant: eating small mushrooms is associated with more slow aging, a stronger brain and better mental health. They are also super versatile and shine in fried potatoes, soups, omelets, pins and vegetables.

Nuts

Unsolen nuts create a comfortable high -protein plant base, a solid nutritional breakfast. Each type is unique in the nutrients it carries on the table. For example, almonds are rich in vitamin E, while nuts are known for containing large amounts of omega-3 fatty acids. Eat them ordinary, on top of oatmeal mixed in sauces like pesto or sliced.

Cute potatoes

The orange tint of sweet potatoes comes from Vitamin A and only one portion of root vegetables contains more than twice a day the recommended amount of vitamin for elderly women. “This nutrient helps with the health of the eyes and skin,” he says. “Potassium and fiber found in sweet potatoes also help with heart health.” The best part? Sweet potatoes have a great taste and contain tons of nutrients, whether you bake, smear or scold them.

Whole grains

Whole grains such as oats, barley, headlight, bulgur, quinoa, barley and wild rice contain carbohydrates to nourish their body with many fiber, vitamins and minerals. What makes them a healthier option than refined grains is the fact that they were not deprived of their bran, endosperm and germ. Depending on which grain you choose, they can be food for breakfast, dinner dish, salad garnish, or even a food boost.

Yogurt

Yogurt can be an intelligent source of protein as well as bone enriching calcium. Plus, if you choose one that contains live crops, you also get a dose of health probiotic bacteria. Just try to get rid of those who contain many added sugars. Instead, live plain yogurt with fresh fruit or nuts, add it to the smoothies or mix in some spices and use it as a vegetarian dip.

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