There are some foods that are healthier than others. And then there are those that have such a high nutrient density that it is almost unbelievable. We’ll show you which foods are real power foods for your health.
In addition to carbohydrates, proteins and fats, there are a number of essential vital substances in food that are important for your health. These include, for example, vitamins, minerals, trace elements or secondary plant substances. It is therefore important to eat as balanced as possible so that the vitamin and mineral balance is covered.
What makes healthy food so valuable?
But do you also know what makes healthy food really valuable? It’s the nutrient density. It indicates the relationship between vital substances and the energy content of a food. The higher the nutrient density, the more valuable the food is for your health.
Gradually incorporate more healthy foods into your diet and replace one or the other unhealthy food with one that is high in nutrient density. The more power food you incorporate into your diet, the better you can use it to serve your health and even prevent diseases.
According to the gynecologist, you should never do these things!
These are the healthiest foods
1. Healthy food: sprouts
If you really want to eat healthily and sustainably, then put sprouts in your shopping cart the next time you shop. Sprouts of all kinds are a real fountain of youth for your health – be it cress, sprouts made from soybeans, flaxseed or broccoli. It doesn’t matter. You can easily prepare many of them yourself. This healthy food is the purest vital substance bomb.
Do you know that mung bean seedlings contain 25 percent protein? They also contain high amounts of vitamins A, B1, B2, C, E and niacin as well as folic acid. Sprouts are also not stingy with minerals and trace elements: they contain potassium, iron, phosphorus and magnesium in abundance. Since sprouts are real slimming agents, the nutrient density of the small plants is considerable!
2. Healthy Food: Broccoli
Perhaps you already know that broccoli is a secret weapon against a number of diseases, including serious ones. He is so full of health that it made it onto the Top Five Healthiest Foods list. You can safely count broccoli as a superfood, because it provokes your body to form a substance against cancer – regardless of whether it is preventive or if you already have an illness.
The contained sulforaphane, a secondary plant substance, has an enormous antioxidant effect. As already mentioned above, the same applies to broccoli sprouts. It’s best to combine both. Your health benefits in two ways from this healthy food with a high nutrient density.
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Good Fat, Bad Fat – What’s the Difference?
Fat makes you fat, makes you sick and it is best to avoid it altogether. Not correct! Because there are actually fats that are absolutely essential for human life. We’ll tell you what is important.
3. Healthy foods: legumes
Legumes provide plenty of protein, healthy carbohydrates and numerous vital substances. A high concentration of magnesium, iron, calcium, potassium or manganese is noticeable in terms of minerals. The healthy food naturally also has plenty of B-group vitamins, beta-carotene, vitamins A, C and E.
As a study in the American Journal of Epidemiology reports, the antioxidants in legumes even protect against colon and breast cancer. This healthy food is an asset to your diet and, due to its high nutrient density, it is of inestimable value for your health.
4. Healthy food: berries
They are delicious and tempting and the “icing on the cake” of summer: berries. It doesn’t matter whether you prefer raspberries, blueberries, strawberries, blackberries or currants – grab them and eat them! You can’t do anything better for your health, because berries have an extremely high nutrient density and are therefore among the particularly healthy foods.
This is what makes berries so valuable: Antioxidants fight free radicals, keep you fit and disease-free and make you beautiful too. The extra portion of vitamin C helps your immune system and the vital substances potassium, calcium, iron, zinc and folic acid supply your body for smooth functioning.
5. Healthy food: onion
Would you have thought that the onion was one of the healthiest foods? These everyday vegetables are a real power food and make your health flourish. Because: The onion is a vitamin C bomb, it has a lot of vitamins B6 and B7 and it is rich in potassium and sulfur.
Sulfur is particularly interesting because it protects against cardiovascular diseases. Quercetin, an antioxidant, is extremely beneficial to your health: According to a study published in Science Daily, it is said to protect against stomach and ovarian cancer. So keep chopping your onions!
Of course, there are many other high-density, healthy foods out there. Above all, green leafy vegetables, mushrooms, chia seeds and coconuts should be mentioned here. With just a few small changes to your diet, you can do your health a big favor. You can easily calculate the nutrient density yourself with this formula:
Nutrient density = nutrient content (g / mg / µg in 100 g): energy content (kcal)
The nutrient content relates to a certain nutrient or vital substance, for example protein, certain vitamins or minerals. The higher the density value, the healthier the food.