Now it’s time to look at a new food group: nutrient-rich foods. There might be a whole number of things running through your mind when you hear nutrient-rich foods. That’s fine. But it’s important for you to understand or have a general idea what to look for when you go for these nutrient-rich edibles. Your body and health will thank you, helping you keep your weight down in the process. You already know that a simple change in diet can do wonders for your body, so what are you waiting for? To begin, let’s define what makes a food nutrient-rich. It’s really very simple. Nutrient-rich foods are full of vitamins and minerals. These are called micronutrients. But not only that, they are not rich in calories, hence, helping you keep your weight down as well. It is no secret that vitamins and minerals are what your body essentially needs to stay away from chronic illnesses. Traditionally, if you get enough micronutrients through foods, your body will be able to absorb them better. Fruits, vegetables, whole grains, lean meats, fish, nuts and seeds, legumes, and low-fat and fat-free dairy products are all great sources of micronutrients. Not getting enough can result in a number of negative effects. Many people don’t get enough and instead opt for foods that are the opposite: high in calories and low in micronutrients. Most of these foods are high in sugar, sodium, and saturated and trans fats. These foods are what is causing weight gain, diabetes, and the number one killer, heart disease.
It seems that many are lacking in micronutrients that include calcium, potassium, fiber, magnesium, as well as vitamins A, C, and E. So how can you get these micronutrients naturally? Simple. For calcium, look no further than low-fat and fat-free dairy products such as yogurt, broccoli, dark leafy greens, and sardines. Many of these options also come in various flavors so you can find one to your taste. Looking for some more potassium? Why not try bananas, cantaloupe, nuts, spinach, fish, raisins, and other dark greens. And where to begin for fiber! You have legumes, which include dried beans and peas, apples, strawberries, carrots, seeds, raspberries, whole-grains, and many other fruits and veggies. Spinach, black beans, almonds, and peas are great sources of magnesium. If you’re on the hunt for Vitamin A, you’ve got your eggs, milk, carrots, sweet potatoes, and cantaloupe for that! Ah, oranges for Vitamin C, who has not heard of that one? There’s also strawberries, tomatoes, kiwi, broccoli, red and green peppers. Finally, for Vitamin E, look for nuts, seeds, whole-grains, avocados, spinach, and other dark leafy greens. Yup, the verdict is in. The Judge orders fruits and veggies for your nutrient-rich diet.