THE FAST FIVE NUTRIENT DENSE FOODS:
Salmon
Salmon is one of the most nutrient-dense foods out there. It's classified as a superfood. Salmon can give you a boost to your immune system. Help you hit your weight loss goal. Lower your risk of chronic diseases. Build muscle, and help your vision. Super indeed. How? You ask. Well, let's look at each of those claims.
Salmon is rich in antioxidants. The likes of selenium, phosphorus, zinc, and potassium may protect against "Free Radicals." That's not an early 00's alt-rock band, trust me I looked it up. They are molecules produced when your body breaks down food. They could increase the risk of serious illness. Eating salmon is not only delicious but cleansing and protective too.
What's your favorite polyunsaturated fat? What? It's a normal question people ask! One of the best ones is omega-3 fatty acids. In particular, ones called marine omega-3s. Why? Well, marine omega-3s mess with immune cells called leukocytes and enzymes called cytokines. Both of which are critical players in our body's inflammatory response.
Also, did you know that proteins suppress Ghrelin? No, not gremlins. Ghrelin is a hormone that signals the brain that you are starving. It also levels up the "I'm Full" hormone leptin.
Those healthy fats or omega-3s can deliver some eye-catching results. They can help with dry eyes and can contribute to visual development. And it maintains the health of your retina in the back of the eye.
Eggs:
I promise to refrain from the use of egg-static, eggcellent, and other egg-related puns on this one. Too easy. Too much. We’ll focus on the health benefits. It’s time to be serious, no more yolks err jokes. Eggs deliver a powerful protein punch. Giving you an energy boost, protecting your eyes, maintaining a healthy brain function, building muscle, and even weight loss.
Big egg energy. Eggs have vitamin B which helps you maintain energy levels. Additionally, it helps promote healthy brain function.
Eggs work wonders for your eyes as well. Packed with Lutein and Zeaxanthin. Eggs can help prevent macular degeneration—a common cause of age-related blindness. Eggs also contain Vitamin A which promotes eye function.
There is a caveat to consider for eggs, however, health professionals warn to limit the intake of dietary cholesterol to 300mg a day. And there are 186mg in a single large egg,
Berries:
Berries are one of the most potent nutrient sources not just on this list but in general. Full of potassium, magnesium, vitamins C&K and Fiber, they are far more than just delicious. They’re berry delicious? I’m sorry. They are low in calories and natural sugars and they help your gut with prebiotics. Of the many berries, blueberries if eaten three times a week may lower your risk of type 2 diabetes. Blueberries and Strawberries also help prevent weight gain. Blueberries also serve to aid in brain function. Grab berries whenever you can to add to your dish. The best part is Berries can be frozen to preserve for months and freezing doesn’t damage the compounds and nutrients inside them.
Potatoes:
Potatoes are a nutrition underdog story. Long considered to be unhealthy, they are making a comeback to the dinner table. Potatoes are cheap, and highly nutritious when prepared correctly. These tasty tubers are packed with vitamin C an antioxidant, potassium an excellent electrolyte, and the skin which contains a lot of the nutrients holds fiber for your gut health.
Potatoes are very filling. That feeling of fullness helps us regulate weight and even helps on weight loss journeys. It’s important to note that the way we prepare potatoes is crucial when you fry them and add butter, sour cream, bacon..cheese, they become much less healthy for you.
There are so many potatoes out there. It’s hard to remember which has what nutrient. Here’s a very quick but definitely not extensive potato nutrient guide.
● The darker they are, the more antioxidants they have
● Sweet potatoes, good for immunity and eye health
● Purple potatoes may help against heart disease, and cancer, and boost brain health
Kale:
Kale. Some people absolutely love Kale. Not me, I’m not one of them. It’s the taste that gets me wishing my salad transformed into a hamburger. Turns out I’m missing out. When it comes to nutrient-rich foods. Kale is a powerhouse.
Kale is high in vitamin C. Vitamin C is as we now know an antioxidant, but it’s also necessary to synthesize collagen. Which in turn helps bones, hair, and skin. Suppose you’re looking for an alternative green, like me, sorry to inform you that Kale has more vitamin C than collard greens and spinach.
Another food on this list that is great for weight loss. Where potatoes give you the sense you’re full from a protein that triggers a hormonal reaction; Kale leverages its low energy density to help you lose weight. It’s low calorie and has a high water content which will make you feel fuller. Where Kale becomes a powerhouse is in its ability to fend off chronic diseases. Flavonoids, quercetin, and Kaempferol ease inflammation, support heart health, and may slow the growth of cancerous cells. It also reduces cholesterol. When bile acid is produced to help digest fats, after it does its job, it gets reabsorbed. But it’s packed with the cholesterol it just ate. Kale can help keep that acid from being absorbed into your body, reducing your cholesterol in the process.