10 Nutrient Dense Foods

Nutrient Dense Foods

Nutrient Dense FoodsTo lose weight, you must cut calories without sacrificing nutrition. That can be tricky to do unless you include these ten nutrient dense foods in your diet on a regular basis.

#1. Salmon

Salmon, particularly wild-caught, is high in the Omega-3 fatty acids that are essential for healthy heart function. Salmon is also high in protein and minerals such as magnesium, potassium, and selenium to help you ward off depression and dementia.

#2. Kale

Kale contains a 3:1 carbohydrate-to-protein ratio, making it among the highest of any vegetable. It is also a source of all nine essential acids that are needed to form proteins within the body, in addition to being rich in Vitamins A, C, and K1.

#3. Seaweed

Seaweed is a very important food for those who are trying to lose weight, as it contains high levels of iodine to help speed up a sluggish thyroid. It also provides high concentrations of minerals such as calcium, iron, magnesium, and manganese.

#4. Garlic

Aside from being rich in manganese, phosphorus, selenium, and Vitamin B6, garlic also contains phytocompounds that boost immune function and reduce infection. Some studies indicate it may be effective at fighting cancer as well.

#5. Brussels Sprouts

A single serving of Brussels sprouts will provide you with 10 percent of your Recommended Daily Allowance (RDA) of Vitamin A, B6, folate, potassium, and manganese. This vegetable is also high in Vitamin K and Vitamin C.

#6. Sunflower Seeds

 A ¼ cup serving of sunflower seeds will provide you with 82% of your RDA of Vitamin E, while also being high in Vitamin B1, copper, manganese, phosphorus and folate. Eating sunflower seeds on a regular basis will strengthen your heart and allow for better nerve function.

#7. Black Beans

Full of protein and iron, black beans also provide 62% of the RDA of folic acid. As such, they are recommended for women of child-bearing age in order to promote healthy fetal development. Black beans will also provide you with high amounts of copper, thiamine, and magnesium.

#8. Tomatoes

Tomatoes are known for being high in lycopene, which is a powerful anti-oxidant. They are also an excellent source of biotin, which is responsible for normal cell function and helping the body metabolize food. Other nutrients found in tomatoes include Vitamin A, folic acid, potassium, and copper.

#9. Liver

Since the liver’s function is to store nutrients, it’s no surprise that this organ contains a high nutritional content. A 100-gram portion of beef liver contains more than half the RDA for Vitamins B5, B6, niacin, and folate, while also providing high amounts of iron, copper, protein and Vitamin A.

#10. Egg Yolks

Egg yolks are high in leutein and zeaxanthine, two antioxidants that promote healthy eyes. They are also high in choline, a nutrient essential for healthy brain function, nerve development, and liver function.

Eating a few of these nutrient dense foods each day will help you reduce calories, while also maintaining adequate nutrition. Since all of them are healthy, delicious, and easy to prepare, you shouldn’t find it hard to make the adjustment.