Add vegetables to vegetablles, soups, Micronutrient-rich vegetables and pasta Vegetablds. RELATED: Easy Recipes That Involve Carrots. A person may also enjoy kale chips or juice. Nutrition Evidence Based 12 Of The Most Nutrient-Dense Foods You Can Eat. The 10 best vegetables for protein.

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Ep:223 5 TOP MICRONUTRIENT DENSE globalhumanhelp.org take supplements if you can eat food? - by Robert Cywes

Micronutrient-rich vegetables -

Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates. These vegetables may also benefit people with diabetes.

Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy. Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches.

Each cup of chopped carrots contains Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. Certain nutrients in carrots may also have cancer-fighting properties. A review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer.

Carrots are extremely versatile. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus.

Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics. Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health. According to the National Center for Complementary and Integrative Health , probiotics may help with symptoms of irritable bowel syndrome.

They may also prevent infection- or antibiotic-induced diarrhea. Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:.

Tomatoes contain lycopene, a powerful antioxidant. Research suggests that lycopene may help prevent prostate cancer , and the beta carotene in tomatoes also helps combat cancer. Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision.

People have long used garlic in cooking and medicine. Each garlic clove contains just 4. However, garlic is a natural antibiotic. For example, a review notes that people have used garlic for purposes similar to those of antibiotics since the 16th century.

Allium, a component of garlic, may be the source of its health benefits. Confirming this will require more research. Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example.

Each cup of chopped onions can provide :. Onions and other allium vegetables, including garlic, contain sulfur compounds. Review studies, including a review and an older review , suggest that these compounds may help protect against cancer.

It can be easy to incorporate onions into soups, stews, stir-fries, and curries. To get the most from their antioxidants, eat them raw — in sandwiches, salads, and dips such as guacamole. Each cup of alfalfa sprouts contains only 7.

Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. However, very few scientific investigations have explored these uses. Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease.

Eating sprouted legumes such as these may have other benefits. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents.

Sweet bell peppers may be red, yellow, or orange. Unripe, green bell peppers are also popular, though they taste less sweet. Bell peppers are extremely versatile and can be easy to incorporate into pasta, scrambled eggs, or a salad.

A person might also enjoy them sliced with a side of guacamole or hummus. The American Heart Association recommend eating 25 g of dietary fiber each day to promote heart and gut health.

And like broccoli, cauliflower contains another compound that may help combat cancer: sulforaphane. A person can pulse raw cauliflower in a blender to make cauliflower rice or turn it into a pizza base for a low-calorie, comforting treat.

People may also enjoy cauliflower in curries or baked with olive oil and garlic. Seaweed , also known as sea vegetables, are versatile and nutritious plants that provide several health benefits.

Common types of seaweed include:. Seaweed is one of the few plant-based sources of the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These are essential for health and are mostly present in meat and dairy. Each type of seaweed has a slightly different nutritional profile, but they are typically rich in iodine , which is an essential nutrient for thyroid function.

Eating a variety of sea vegetables can provide the body with several important antioxidants to reduce cellular damage. Also, many types of seaweed contain chlorophyll, which is a plant pigment that has anti-inflammatory properties.

When possible, choose organic seaweed and eat small amounts to avoid introducing too much iodine into the diet. People enjoy sea vegetables in sushi, miso soups, and as a seasoning for other dishes. Brussels sprouts are a cruciferous vegetable that are high in nutrients and antioxidants.

They are also rich in fiber, which is good for digestion and can help keep a person full. While brussels sprouts can be enjoyed raw in salads, they are commonly roasted or baked. Try roasting it with olive oil, salt, pepper, and garlic.

Swiss chard is a dark, leafy green vegetable that is high in antioxidants like vitamin C, vitamin E, and polyphenols. It is easy to add swiss chard to stews, stir fries, or pasta dishes.

Add chopped leaves in the last few minutes of cooking and allow to wilt. Asparagus is a popular, tasty vegetable that is rich in filling fiber and a variety of micronutrients.

To prepare asparagus, trim the ends and bake, pan fry, or grill with seasoning. They can be enjoyed as a side dish or as an addition to pastas and salads.

Red cabbage is high in antioxidants and can help reduce inflammation. It is also rich in fiber, which means it is good for satiety. Red cabbage can be sautéed in order to release its flavour. Alternatively, try finely chopping it and adding to salads or homemade spring rolls.

Eating vegetables every day is important for health. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. Research consistently shows that people who eat at least five servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease.

Vegetables are good sources of vitamins, minerals, and fiber. Some are also good sources of protein. Learn about the top 10 vegetables for protein….

What are green leafy vegetables? Read on to learn more about these vegetables, such as their nutritional information and how to include them in the…. Nuts are one of the best sources of plant-based protein, and they provide a wide range of other nutrients and healthful fatty acids.

A diet that…. Kale is a leafy green vegetable with a wide range of nutrients that may offer a variety of health benefits.

Here, learn more about kale and how to…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

In fact, because nutrient-dense foods are low in calories to begin with because they tend to have lots of fiber, water and no additives , you may be able to actually eat MORE food but still lose weight in the process.

Ready to increase the amount of nutrients you pack into your meals? Here are some tips for adding the most nutrient dense foods to your diet:. Author and lecturer Michael Pollan points out that there are 80, known edible plant foods, about 3, of which have been, or still are, in common use in the human diet.

And yet over 60 percent of calorie intake worldwide consists of just four highly subsidized, industrialized crops: corn, rice, soy and wheat. Buying organic produce is definitely a step in the right direction to avoid dangerous chemicals, pesticides, herbicides and GMOs.

Rather than trying to be perfect, do the best you can. People love to oversimplify foods in the human diet. But foods cannot necessarily be quantified and classified based on their individual nutrients alone. When you quantify foods according to basic nutrients they contain, rather than considering the complex combination of compounds found in whole foods, you lose sight of the big picture.

You want to focus on getting nutrients into your body the natural way as much as possible. We can also assume that foods that contain the highest amounts of known nutrients like leafy green veggies and berries, for example likely contain the largest number of beneficial, but unknown, compounds as well.

For example, if you ate only foods high on the nutrient density scale, your diet would be too low in healthy fats. If a very active person ate only the foods highest in nutrients, he or she would ingest too much fiber and not get enough calories every day. Eat a variety of real foods that you enjoy from all different food groups including protein and fats, in addition to plants , and you should already be on your way to eating a nutrient-dense, balanced diet.

In , an analysis of Canadian supermarkets produce by The Globe and Mail and CTV News found that nutrient levels had fallen dramatically in fruits and vegetables during the course of just a generation. Comparing nutrient level changes in a year span, the analysts found that the average supermarket potato had lost:.

Twenty-five fruits and vegetables were analyzed with similar findings. Broccoli is thought of as one of the most popular superfoods, and yet according to some research, modern-day broccoli may be about 63 percent lower in calcium and 34 percent lower in iron than in previous centuries.

Agronomist Phil Warman says that modern farming practices and market emphasis are mostly at fault for nutrient degradation. A major problem regarding nutrient density is the fact that industrial farms are growing crops in soil that has falling levels of nutrients. This living biological matrix contains the essential compounds that plants turn into usable nutrients, and yet the National Academy of Sciences reports that American crop soil is being eroded at 10 times the rate that it can replenish itself.

Topsoil grows back at the rate of an inch or two over hundreds of years, but industrial agriculture is interfering with the process, says geologist David Montgomery. This soil degradation across the planet is contributing to rapidly rising cases of malnutrition, warns the United Nations.

The farming methods used by industrial agriculture leave soil little time to restore itself. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

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