Home NEWS 7 Nutrient-Dense Foods To Add In Your Daily Diet

7 Nutrient-Dense Foods To Add In Your Daily Diet

By Bornika Das Updated: Sep 07, 2023

Every year we celebrate National Nutrition Week from the first until the seventh of September. The week aims to focus on the importance of healthy and nutritious foods, maintaining a healthy diet, and spreading public awareness about the same. Read below to learn about foods that are highly nutritious and can be included in our daily diet.

National Nutrition Week (NNW) is celebrated from September 1–7 every year. This whole week aims to celebrate the importance of nutrition and raise public awareness about it. The backbone that determines a person’s entire well-being is adequate nutrition, which helps people maintain their health status and contribute to natural growth and development.

It is important to acquire conscious eating habits to maintain a healthy lifestyle and avoid ailments. A bad diet may increase the risk of sickness and morbidity, while a balanced and diverse life enhances the quality of well-being.

NNW is organised every year by the Food and Nutrition Board, a division of the Indian government’s Ministry of Women and Child Development. In 1975, National Nutrition Week was started by the American Dietetic Association (ADA), now known as the Academy of Nutrition and Dietetics. This week focuses on raising public awareness of the numerous advantages of a balanced diet and an active lifestyle.

In 1980, the idea of NNW was hugely accepted by the general public, and so the celebrations were expanded to a whole month. In 1982, when the government started a number of activities to inspire, inform, and educate people about a nutritious diet and its link to well-being and a healthy lifestyle, NNW was first celebrated in India.

We can make use of this week to spread knowledge about eating a nutritious diet and share tips to help improve our diet. Thus, we have curated some of the most nutritious foods that must be included in our daily diet. Take a look:

Leafy greens, such as spinach, kale, and lettuce, are nutritional powerhouses that provide a multitude of benefits to our bodies. Packed with vitamins, minerals, and fibre, these verdant vegetables play a crucial role in maintaining overall health. They are rich in vitamins A and K, which support vision, skin health, and blood clotting, respectively.

Additionally, leafy greens are a great source of folate, a B vitamin essential for cell division and DNA synthesis. Their high fibre content aids in digestion, promotes a healthy gut microbiome, and prevents constipation. Furthermore, these greens are low in calories but high in antioxidants like lutein and zeaxanthin, which protect our eyes from age-related damage.

Berries, such as strawberries, blueberries, raspberries, and blackberries, are packed with antioxidants, particularly anthocyanins and polyphenols, which help protect our cells from oxidative stress and inflammation, reducing the risk of chronic diseases like heart disease and cancer. Berries are also rich in vitamins, especially vitamin C, which supports a strong immune system and promotes healthy skin. Moreover, their fibre content aids in digestion and helps regulate blood sugar levels.

Fatty fish like salmon, mackerel, and sardines provide a rich source of omega-3 fatty acids. These essential fats are known for their heart-healthy properties, as they help reduce the risk of cardiovascular diseases by lowering blood pressure, triglyceride levels, and inflammation. Fatty fish also provides a high-quality source of protein, vitamins, and minerals like vitamin D, B vitamins, and selenium, which contribute to improved immune function, bone health, and energy metabolism.

They are packed with essential nutrients, including healthy fats, fibre, protein, vitamins, and minerals. Consuming a variety of nuts like almonds, walnuts, and cashews, along with seeds such as flaxseeds, chia seeds, and sunflower seeds, can have a positive impact on our overall well-being.

Consuming nuts like almonds, walnuts, and pistachios, as well as seeds such as flaxseeds, chia seeds, and sunflower seeds, can contribute to heart health by reducing bad cholesterol levels, lowering the risk of heart disease, and maintaining healthy blood pressure. Their fibre content aids in digestion and helps control blood sugar levels. Besides, antioxidants in them combat oxidative stress, potentially reducing the risk of chronic diseases and slowing the ageing process.

Unlike refined grains, such as white rice and white bread, whole grains like brown rice, whole wheat, oats, and quinoa retain their bran, germ, and endosperm, which means they are rich in fibre, vitamins, minerals, and antioxidants. This fibre content supports digestive health by preventing constipation and promoting regular bowel movements.

The vitamins and minerals in whole grains, such as B vitamins, iron, magnesium, and selenium, play crucial roles in various bodily functions, including energy metabolism, red blood cell production, and immune system support. Regular consumption of whole grains is associated with a reduced risk of heart disease, certain cancers, and obesity.

It is an excellent source of high-quality protein, which is essential for muscle maintenance, immune support, and the overall growth and repair of the body’s tissues. Additionally, Greek yoghurt is low in sugar and carbohydrates compared to regular yoghurt, making it a suitable option for those aiming to manage their blood sugar levels. Probiotics found in Greek yoghurt promote a healthy gut microbiome, aiding in digestion and potentially boosting immune function. Furthermore, it is rich in calcium and vitamin D, both crucial for strong bones and teeth.

They offer a fantastic source of high-quality protein, containing all the essential amino acids needed for muscle growth, repair, and overall health. Eggs are also rich in essential vitamins and minerals, including B vitamins like B12, riboflavin, and folate, which are crucial for energy metabolism and red blood cell production. Moderate egg consumption is now associated with improved heart health, as eggs are low in saturated fats and can help raise “good” HDL cholesterol levels.

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