Meeting nutrition needs per day can be a challenge. Not everyone has access or can obtain nutrient-rich food sources every day. Sometimes even incomplete nutrition is replaced with supplement intake even though the results are not as good as natural food. Consumption of foods with abundant nutrition in certain doses can fill some of the nutrients we need. Attention to the importance of the food chosen is limited to cleanliness and adequate food portions, although this is not entirely wrong. However, food that can meet nutritional needs is what everyone needs the most so that their health and bodily functions can run properly. Nutritional deficiencies can actually be at risk of health issues to trigger disease. Here are nutrient-rich foods to meet your daily nutritional needs:
Vegetable Kale
Kale is not as popular as other vegetables such as spinach or kale. But, don’t underestimate this vegetable because the nutritional content it has is so great. Vegetables that are included in this superfood group store lots of essential vitamins and minerals as well as high antioxidants. This vegetable is also one of the main menus from the Mediterranean diet to the ketogenic diet. The high vitamins A, C, and K in kale make it a good food for skin and heart health. In fact, the content of each of these vitamins in a serving of 100 grams can already meet the nutrition dose per day. Kale also contains omega 3 which is important in regulating the inflammatory processes that occur in the body.
Almonds
Many advantages are stored in almonds. This nutrient-rich food provides 6 grams of protein and 4 grams of fiber in a serving of 23 almonds. Almonds also offer a wealth of nutritional vitamin E as well as the minerals magnesium, riboflavin, calcium and potassium. The low glycemic index makes almonds a good food for managing blood sugar, especially for diabetics. Almonds also contain large amounts of fat, but most of it is monounsaturated fat. Almonds have many health benefits. Among them are maintaining heart health, maintaining body weight, and preventing gallstones and cancer.
Salmon
Salmon is also liked by many people because of the dense nutrition it contains. As with most fatty fish, salmon stores large amounts of omega 3 fatty acids. However, the magnitude of salmon nutrition is not only about omega 3. Salmon also consists of lots of high quality animal protein. In addition, this fresh and salt water fish also contains vitamins and minerals. Regular consumption of fatty fish itself is known to provide benefits for preventing the risk of heart disease. Besides that, brain function can also be well maintained by eating fatty fish like salmon. With a good taste and a presentation that is not as difficult as other fish, salmon can be a high nutritional food for children and is also a seafood that is introduced for the first time.
Sweet potatoes
Who would have thought that this type of tuber is also included in nutrient-rich foods. Sweet potatoes can already meet the daily requirement of vitamin A, apart from being dense in vitamin C, vitamin B6 to the minerals manganese, potassium, copper, and fiber. With an abundance of these nutrients, sweet potatoes offer more benefits for eye health, brain function, and the smooth functioning of the digestive system. Sweet potatoes also have high antioxidants. This gives it the potential to help fight the immune system and prevent the risk of developing cancer.
Eggs
Although many say that the cholesterol in it is not good for health, egg yolks are actually a nutrient-rich food. On the other hand, even if the number of doses is observed, eggs will not trigger an increase in bad cholesterol levels. Egg yolks store a lot of vitamins, minerals and other nutrients. This nutrient density is also complemented by choline as an essential nutrient which has a good impact on liver function, brain development, muscle movement, nervous system, and body metabolism. Egg yolks are also high in lutein and zeaxanthin as antioxidants which can protect the eyes from cataracts or decreased macular function in the center of the retina. The many nutrients in egg yolks are also enriched by the white part which when combined can provide balanced protein, fat and calorie nutrition. The combination of the two parts of the egg can also fill the stomach easily.