Thursday, April 25, 2024

10 Nutrient-dense Foods that Beat Multivitamins

Nutrients from food are easily absorbed by the body than those multivitamin tablets

Nutrients might be tiny, but they play a key role in staying healthy and active. When food goes into the digestive system, the enzymes work towards segregating nutrients for different functionalities. This proves that taking more than adequate amount of nutrients add no benefit since the body disposes them off.

Vitamins and minerals are crucial for a healthy well-being, deficiencies in these nutrients can cause severe effects on your health and some may take support of supplements. However, if one consumes an excess amount of certain supplement it can cause major health problems.

While multivitamin supplements help prevent deficiencies, nutrients from food can help you recover faster, since vitamins and minerals are easily absorbed by the body than the tablets.

Here are 10 nutrient-dense foods that beat multivitamins

1. Eggs – It is one of the nutritious foods in the planet. One egg is a source of essential Vitamins – A, B, and D, and are loaded with minerals, good fat and high protein. It also contains small amount of various other nutrients that include iron, selenium, zinc, choline, iodine, potassium, calcium and manganese required by the body.

While egg white is mostly protein, the yolk contains all the nutrients. Eating eggs rise good cholesterol levels and can lower the risk of heart problems.

However, not all eggs contain the same nutrient content as it depends on how well the hens were fed.


2. Nuts – A handful of this nutrition packed snack will provide you with various essential nutrients and health benefits. It contains Vitamin B and E, they are high in magnesium, zinc, selenium, high in fat, antioxidants and have a decent fibre content. While many nuts are nutrient-dense, their nutrient value differs from one another.  

Almonds, walnut, pistachios, brazil nut, pecans, and macadamia and cashews should be consumed in moderation to reap the health benefits.

Eating nuts on a regular basis will lower heart risks, good for diabetes, regulates blood pressure and can help lose weight.


3. Seeds – Seeds are nutrient-dense as it contains all the essential nutrients for resilience and healthy growth. They are an excellent source of healthy nutrients that include fibre, plant-based protein, Vitamin E, magnesium, zinc, potassium, omega-3 fatty acids, mono-saturated fats, amino acid and antioxidants.  

Flaxseeds, chia seeds, hemp seeds, pumpkin seeds, sesame seeds and sunflower seeds are some of the healthiest seeds that one should add to their diet.

Incorporating seeds in your daily diet will reduce blood sugar levels, lower cholesterol, regulate blood pressure, and lowers the risk of cancer.


4. Cruciferous vegetables – Kale, broccoli, cauliflower, cabbage, bok choy, watercress, brussel sprouts, radish and turnips are known as cruciferous vegetables. These vegetables are low in calorie and are high in protein, fibre, Vitamin C, E, B, K, and are a good source of phytonutrients. 

Regular consumption of cruciferous vegetables can reduce risk of cancer, reduce inflammation, helps protect cells from damaging, improves immunity, good for bone health, regulates blood pressure and blood sugar levels.


5. Garlic – A nutrient potent ingredient. Since ancient times garlic is known to have medicinal properties, mainly in Asia.  Other than flavouring food it is a great source of amino acids, Vitamin B, C, potassium, manganese, selenium, iron and calcium. 

It also has therapeutic effects due to its active compound known as allicin. Raw garlic contains allicin that had anti-fungal properties and antioxidant benefits.

Health benefits of garlic includes improved immunity, better cardiovascular health, and is good for skin problems.


6. Leafy greens – Greens are an essential part of the diet. It is nutria-dense and provides numerous health benefits. These include Vitamin A, E, K, B and C. It is also high in mineral content calcium, iron, magnesium, zinc and others that help overcome deficiencies. 

Spinach, kale, microgreen, fenugreek greens, mustard greens, watercress, arugula, and many more that offer the much-needed nutrients for overall health. And to make the most out of these greens one should consume them uncooked since the nutritional value reduces when they are cooked.

A glass of green juice first thing in the morning will kickstart your metabolism and provide you with its benefits.


7. Apples – People who have an apple a day are less reliant on over-the-counter medicines. Apples are rich in vitamins, minerals, antioxidants, soluble fibre and potassium. They are a good source of Vitamin C, fibre, and a compound known as polyphenol that makes them a powerhouse of health benefits.

An apple a day promotes healthy heart, lowers diabetes risk, has good gut bacteria, improves bone health, and protects the brain. To make the most out of an apple one should eat it whole as the peel contains most of the fibre.


8. Berries – They make a wonderful snack and a healthy breakfast topping. Blueberries, raspberries, strawberries, acai berries, cranberries… they are the healthy fruits to incorporate in your diet. Berries are full of Vitamin C and B, they are rich in fibre, antioxidants, potassium and many other minerals. 

It contains anthocyanin – a compound that gives them their pigment and has antioxidant effect. Health benefits of berries include regulates blood pressure, lower blood sugar levels, and reduces risk of heart disease.


9. Fish – Eating fish can offer you numerous health benefits. It is rich in omega-3 fatty acids, Vitamin D, B, high quality protein, iron, calcium, zinc, iodine, magnesium and potassium.

Fatty fish is considered the healthiest that includes – salmon, trout, mackerel, tuna, and sardine. And to meet the omega-3 requirement one must have fatty fish once or twice a week.

Health benefits include lowered risk of stroke, boosts brain health, prevents depression, reduces diabetes risk, good for eyes and improves quality of sleep.

10. Bell peppers – Yellow, red and orange bell peppers are a rich source of Vitamin A, C and K. It also contains good amount of fibre, folate and iron. 

The peppers contain a compound known as beta-carotene that gives them the vibrant colour. Beta-carotene is a potent antioxidant that benefits the eyes, brain, skin and lung health.

Health benefits of bell peppers include weight loss, improves mood, quality of sleep, lowers cholesterol, promotes healthy heart and is excellent for skin health.

Incorporating these foods to your diet will improve your overall health without the support of multivitamin supplements. When one depends on supplements, chances are that certain supplements in excess can have adverse effect on your body and mind. Hence as much as possible try to get the nutrients from the food you eat. But before you incorporate or make any changes to your diet do seek an opinion of your health professional.


Also Read –

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