Seven High-Nutrition Foods Recommended by Professionals
Dig into the ultimate list of nutrition powerhouses! These are the top foods dietitians vouch for, based on their abundance of essential nutrients:
- Seaweed: A minerals marvel with surprising elements like iron, calcium, zinc, magnesium, and potassium, alongside iodine. Iodine deficiency can impact thyroid function, making seaweed an excellent option for your diet [1]. You can spice up sushi bake with seaweed salad, or sprinkle seaweed flakes on your soups, salads, or even popcorn. Remember that too much of seaweed comes with health risks due to its iodine and heavy metal content, so consult your doctor if you have concerns [1].
- Pumpkin Seeds: Despite their diminutive size, pumpkin seeds pack a hefty nutritional punch. They're chock-full of zinc, unsaturated fats, and magnesium, a nutrient that supports your body's absorption of other essential nutrients [2]. Snack on roasted pumpkin seeds or toss them in trail mix, granola, and salads. You can also blend them into your smoothies for a hidden dose of nutrients.
- Kale: Leafy greens are excellent nutrient-dense foods, but kale takes the crown. A modest serving provides over 600% of the daily value of vitamin K, aiding bone health and blood clotting [2]. Kale is also bursting with vitamins A and C, which aid eye and skin health and support immune function, respectively [2]. Toss kale into soups or stews, or bake kale chips for a crispy snack. Adding kale to green smoothies is an easy way to sneak more greens into your diet.
- Extra-Virgin Olive Oil: Known for its heart benefits and anti-inflammatory properties, olive oil is a staple in the Mediterranean diet [3]. Rich in monounsaturated fats and polyphenols, it can help lower blood cholesterol and decrease inflammation, respectively. Drizzle olive oil on ice cream or summer salads for a decadent twist. Swap butter with olive oil in your baking adventures and enjoy fish poached in olive oil for a guilt-free indulgence.
- Liver: Nicknamed the nutrient superstar of the animal kingdom, liver (especially from grass-fed animals) satisfies daily vitamin and mineral requirements [3]. One serving provides a hefty amount of B vitamins, vitamin A, copper, zinc, selenium, and heme iron, which is highly absorbable [3]. Enjoy sautéed liver with onions, apples, fresh parsley, and mashed potatoes, or give chicken-liver mousse with raspberry jelly a try.
- Kefir: This fermented milk product is teeming with probiotics, instrumental for gut health [4]. Besides probiotics, kefir delivers calcium and phosphorus that support bone health, along with protein crucial for maintaining muscle mass [4]. Drink kefir like a glass of milk, add it to smoothies, dressings, dips, or pour kefir-fruit mixtures into ice pop molds for a refreshing treat.
- Oysters: A single serving of oysters provides your daily requirements of vitamin B12, selenium, and zinc, while offering a good source of protein and omega-3 fatty acids [5]. Cooked or raw, oysters make for an elegant meal. Savor raw shucked oysters with tangy sauces, tackle oven-broiled oysters, or create a quick seafood salad by tossing tinned oysters with lemon juice, celery, and parsley.
Remember to diversify your nutrient-dense foods intake by incorporating a range of fruits, vegetables, lean proteins, healthy fats, and fiber sources. A well-balanced diet helps nourish your body and lower the risk of disease.
- Martha Stewart suggests sprinkling seaweed flakes on soups or salads, following the nutritional advice that seaweed is a minerals marvel high in essential nutrients like iron, calcium, zinc, magnesium, and potassium, contributing to wellness and living.
- Adding kale to green smoothies, as recommended by dietitians, can help increase the intake of nutrient-dense foods, given that kale is a leafy green that offers over 600% of the daily value of vitamin K, contributing to bone health and blood clotting.
- Olive oil, a staple in healthy diets, is rich in monounsaturated fats and polyphenols, making it beneficial for heart health and reducing inflammation, much like the science behind health-and-wellness nutrition advocates.
- For a healthy diet, consider experimenting with lesser-known nutritional powerhouses like liver, which provides a hefty amount of B vitamins, vitamin A, copper, zinc, selenium, and heme iron, offering numerous health benefits as highlighted by various food-cooking experts.
