From researching and analyzing purity levels, to assessing adequate doses, to combatting interactions with medications, the world of nutrition, so much time is spent discussing how to adequately manage your supplements. In a perfect world, we would all get our nutrients from our diets. Below are some strategic foods for a nutrient-dense diet.
Blueberries and raspberries are a great source of fiber – a nutrient that most Americans don’t get enough of these days. Fiber is needed for a healthy digestive system and can help promote weight loss. Raspberries have about 8 grams of fiber per cup and also contain Ellagic Acid, a compound with anti-cancer properties. Blueberries have about 4 grams of fiber per cup but are packed with antioxidants, which can help keep your memory sharp as you age.
A source of high-quality protein, eggs can keep you fuller throughout your day. One study found that people who ate a scrambled-egg and toast breakfast felt more satisfied and ate a smaller lunch, than when they ate a bagel for breakfast (which provides the same amount of calories). In addition to protein, egg yolks contain antioxidants that can help keep your eyes healthy and can help prevent UV damage to your skin.
Beans are a great source of iron, a mineral that transports oxygen from the lungs to the cells in your body. If you pair beans with foods rich in Vitamin C, such as sweet potatoes, you can boost your iron absorption. Also high in fiber, a half cup of beans provides 7 grams of fiber –most of which is soluble and can benefit blood cholesterol levels.
Rich in heart-healthy unsaturated fats and omega-3 fatty acids, nuts help reduce “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol. In addition to heart improvement, nuts can even have the ability to improve your mood.
Recent studies show that drinking tea regularly can decrease your risk of Alzheimer’s, diabetes, and some cancers. People who are avid tea drinkers are more likely to have healthy teeth, gums, and strong bones. Tea is rich in antioxidants and flavonoids. You can maximize the benefits of the flavonoids by drinking tea freshly brewed or with a squeeze of lemon.