Nutrient-rich foods come with many wonderful benefits. When thinking of healthy foods, most people think of fruits and vegetables. However, there are numerous other options that are nutrient-rich. In this article we highlight the top ten nutrient-rich foods. However, please note that, although beneficial for most, not all of these foods are recommended on the Budwig Diet. So if you have cancer, please download our free Budwig Guide for a comprehensive list of foods approved on the Budwig Diet.
Nutrient-rich foods – What are the benefits?
Whole foods can give us the essential vitamins, amino acids, minerals, fatty acids we need, and much more. A nutrient-rich diet can also be seen as an anti-inflammatory diet. It helps prevent chronic conditions and risk factors, such as obesity, diabetes, high blood pressure, and heart conditions.
Several factors contribute to the quality of a diet. For example, we must consider the number of micronutrients and macronutrients a person eats per calorie and whether they eat an appropriate amount of calories. Additionally, it’s not just about what we eat but what we avoid, for example, toxic substances like sodium, trans fats, refined sugars, and more.
So, what are the top 10 nutrient-rich foods? Based on how many nutrients are found in proportion to the number of calories, the most nutrient-rich foods are considered to be the following:
1. Seaweed
There are different types of seaweed that have varying levels of nutrients and minerals. Generally speaking, seaweed have a plentiful supply of protein, fiber, minerals, carbohydrates, and polyunsaturated fatty acids. They come with many helpful nutrients, such as vitamin C, B, A, E, iron, and iodine. Seaweed is also filled with antioxidants, which can protect the body from oxidative stress and reduce inflammation on a cellular level.
2. Leafy Greens
Leafy greens, such as kale, collards, green leaf, spinach, cabbage, and more, are full of health benefits. Firstly, they are mostly low in calories, meaning you can eat as much as you want without gaining weight. Yay!
Furthermore, studies show that by eating leafy greens frequently, your mortality risk reduces. They are filled with magnesium, vitamin B, calcium, vitamin K, and more. Such nutrients are vital for the function of our cells, and they help keep us looking youthful. Eating greens can also help lower the risk of suffering from cardiovascular diseases and diabetes and are also very helpful in building bone health. Additionally, they improve the immune system, protect the eyes, and even lower the risk of suffering from cancer.
3. Broccoli Rabe
There is a reason why broccoli rabe is seen as a nutrient-rich food. With just one cup of raw broccoli rabe, you intake 37 calories – but get plenty of nutrients that can benefit your health in various ways. Broccoli rabe contains vitamin K, A, E, and C and minerals such as calcium, iron, magnesium, potassium, phosphorus, and folate. All of which are essential for healthy cell growth, especially during pregnancy.
4. Peppers
Like many other nutrient-rich foods, consuming peppers can help reduce the risk of suffering from various chronic conditions, such as heart disease and cancer. They also benefit the health of the eyes, help to prevent anemia, and much more.
5. Exotic Berries
Some examples of exotic berries include goji, camu camu, and acai. Acai berries, for example, are considered to be a superfood. They are high in antioxidants, which are very important for the body, as they help to neutralize the negative effects of free radicals. They can help improve cholesterol levels and might have an anti-cancer effect, and boost brain function.
6. Carrots
The fiber that is located in carrots can help individuals to keep their blood sugar levels in check. They are filled with vitamin A and beta-carotene, while they can also help lower the risk of suffering from diabetes. Carrots can also strengthen the bones and are packed with calcium and vitamin K, which is very important for bone health.
7. Garlic
There are many potential benefits to consuming garlic, such as its aid in lowering cholesterol, supporting immune function, reducing blood clotting, helping quell inflammation, and much more. Real nutrient-rich food should and can be added to your diet in various ways.
Watch this video for more information about the benefits of garlic:
8. Parsley, Basil, Cilantro, and other herbs
Herbs such as basil, cilantro, and parsley can easily be added to your diet, and we highly recommend that you do so. Eating herbs can help to prevent heart conditions, cancer, and diabetes. They can also help to reduce blood clots, but they also come with anti-tumor and anti-inflammatory properties. Although research is still ongoing, some studies show that they can also help lower cholesterol.
9. Asparagus
Asparagus is seen as a good source of antioxidants. It can help improve digestive health, lowers blood pressure, helps with weight loss, and even helps to support a healthy pregnancy. But at the same time, it’s easy to add to your diet. You can cook, boil, grill, steam, roast, and sauté Asparagus. Delicious!
10. Beets
Beets are nutrient-rich foods that can help control blood pressure, improve athletic performance, help fight inflammation, improve digestive health, help support brain health, and even have anti-cancer properties.
Final Thoughts
The above list is by no means exhaustive, and there are many other foods we can add to this list. However, we must also consider seriously the foods to avoid. Eating well is good but we counteract all the hard work if we still consume foods that are bad fo0r us. So, we advise that you keep well away from foods that are chemically altered, artificial, or foods packed with synthetic ingredients. Opt for organic and whole Foods whenever possible since they are unprocessed and provide us with many minerals, fiber, antioxidants, and vitamins that we need while being low in calories.
In a recent instagram post, Dr Mark Hyman said: “It’s time we realize that food is a form of healthcare.” We couldn’t agree more.
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