10-Nutrient-Rich Food for a Healthy Diet




How often do you eat 10 servings of fruits and vegetables every day? If you’re like most Americans, the answer is probably not enough. According to the USDA, most adults should be aiming to eat between 1 1⁄2 and 2 cups of fruit per day and 2 1⁄2 and 3 cups of vegetables daily, with some vitamin- and mineral-packed meat, beans or dairy thrown in on the side.


1) Omega-3 fatty acids

Omega-3 fatty acids are considered essential fats because they cannot be produced by the human body, and must be obtained through diet. Omega-3 play an important role in maintaining brain function, lowering inflammation levels, preventing heart disease and stroke, and promoting healthy skin. Many people don't get enough omega-3 from their diets, making supplementation necessary.


2) Antioxidants

Antioxidants can be found in many common, whole foods. Eating the following ten antioxidant-rich items will help you get your daily dose of these nutrients.                    

             

  


3) fibre

Fibre is an important part of a healthy diet, and it comes in two forms - soluble fibre and insoluble fibre. Soluble fibre dissolves in water, while insoluble fibre doesn't dissolve in water. Both types are important for digestive health and can help with weight management.


4) Probiotics

Probiotics are live bacteria that help maintain the balance of good and bad bacteria in your gut. Probiotics can be found in fermented foods, such as yogurt and kefir, or dietary supplements. Good sources of probiotics include sour cream, raw sauerkraut, kimchi, kombucha tea, pickles, tempeh and miso. (1) Probiotic levels can be depleted by taking antibiotics or consuming too many sugary drinks or processed foods.



5) Vitamin C

Vitamin C is an antioxidant, meaning it helps to protect your cells from damage. It also helps the immune system and has been shown to reduce inflammation. Foods high in vitamin C include citrus fruits, bell peppers, broccoli, strawberries, kale and oranges.


6) Vitamin D

A lack of vitamin D can lead to bone weakness, muscle pain, and even depression. Adequate levels of vitamin D are also necessary for blood pressure regulation. In addition, low levels of vitamin D are correlated with an increased risk of cardiovascular disease and stroke.




7) Calcium


Calcium is important for strong bones and teeth. It can also reduce the risk of osteoporosis, which is common as people age. Dairy products are one of the best sources of calcium, but there are lots of other ways you can get it too! 

It's not just milk that contains calcium! Some other good sources include yogurt, cheese, salmon (with the skin), soybeans and tofu, broccoli, canned sardines in water (not oil), almonds, okra and Chinese cabbage.


8) Iron

Iron is needed to make red blood cells, which carry oxygen through your bloodstream. It's also important for immune function and cell growth, so eating iron-rich foods can help keep you feeling strong and healthy. Here are some of the best sources of iron.




9) Magnesium

Magnesium is an essential mineral that helps maintain nerve and muscle function, regulate blood sugar levels, support a healthy immune system, and keep bones strong. Magnesium is found in dark leafy greens, like spinach, broccoli and kale; nuts and seeds; whole grains; beans; avocado; fish like salmon and tuna. Magnesium can also be taken as a supplement. Talk to your healthcare provider before taking magnesium supplements if you have kidney disease or high blood pressure.


10) Zinc

Zinc is essential for immunity, wound healing, and cell division. It also helps the production of testosterone and estrogen. Zinc can be found in a variety of HELTHy foods, including oysters, beef liver, pumpkin seeds, and yogurt.