Nowadays we are well informed of which nutrients are essential for our health, for instance we need more magnesium, iron, antioxidants, but we cannot constantly eat especially not in large quantities so that we acquire the necessary nutrients. Also we have to be aware of the intake of the calories in our bodies, and to use each calorie in the right way. Because of that we need to consume nutrient dense foods which have great nutritional value and do not contain excess of calories.
15 NUTRIENT DENSE FOODS
This fruit has the most of the calories from all of the listed foods, in 3.5 ounces of serving there is 52 calories. However, it is highly beneficial fruit as it is packed with antioxidants, fiber, vitamins, and minerals. They are really worth it as “An apple a day keeps the doctor away”.
In summertime the best dish would be grilled asparagus. It provides the feeling of fullness, and it contains only 20 calories in 3.5 ounces of serving.
Broccoli is a cruciferous vegetable which can be stir-fried or just included in the meal as side dish. It contains a ton of fiber, significantly assisting your digestive system, and even some plant protein. There are only 34 calories in 3.5 ounces of broccoli.
- Brussels Sprouts
Brussels sprouts are as well as a cruciferous vegetable, just like cabbage, cauliflower, and broccoli having similar benefits. It is low in calories, 43 calories in 3.5 ounces of serving.
This vegetable is considered to be zero calorie food. It contains lot of water, and it requires plenty of chewing, and by the time you finish it you will also lose weight. There is just 16 calories in 3.5 ounces of serving, but do not overdo it with excess sauces as the calories may multiply.
Cucumbers are the most favorite food especially for children. They are packed with water, therefore an ideal food for proper hydration. Moreover, they offer great taste when included to a pitcher of water. Like celery they also contain 16 calories per 3.5 ounces, therefore they are great addition to any salad.
Cabbage is known for its ability to fight cancer and heart disease. It contains only 25 calories per 3.5 ounces, and that makes it a perfect food if you are in the weight loss process. The cabbage soup is a perfect solution as it offers the feeling of fullness without excess calories.
Thanks to its powerful anti-inflammatory properties your heart and digestive system will gain all its benefits. In 3.5 ounces there are 25 calories, and you can use it to prepare delicious pizza crusts.
Carrots are always considered to be highly beneficial for the vision. However, it includes other properties like the anti-inflammatory properties. Likewise, they are a natural diuretic, and can assist in regulating blood sugar levels. In 3.5 ounces of carrots servings there are 41 calories.
Kale is the most nutrient dense food available around us. It contains only 49 calories, and at the same time your body acquires a ton of fiber, vitamins, minerals, phytonutrients, and protein. You can prepare kale chips used in salads, or even eat it in wraps.
Most of the mushrooms are low in calories. For instance, chanterelles contain 38 calories in 3.5 ounces of serving, and portabellas 22. They can be used in sauces, a sauté, or even prepare a burger out of them offering plenty of nutrients.
This citrus fruit is packed with vitamin C highly needed for the body. They come with 47 calories per 3.5 ounces of serving, less calories compared to many other fruits.
Onions are used in every recipe, and they do not have plenty calories, only 40 per 3.5 ounces. Likewise, they contain beneficial flavonoids.
In summertime for most people watermelon is one of their favorite fruit. It is refreshing, sweet, juicy, and above all it is low in calories, just 30 in 3.5 ounces of serving. Also it is rich in beneficial antioxidants, and it boosts the metabolism.
Zucchini can be cooked and used in various ways; they can be stir-fried, formed into a pasta sauce, and in many other ways. They have 17 calories in 3.5 ounces of serving.
There are also other nutrient dense foods like turnips, beets, tomatoes, lemons, and grapefruit.