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July 29, 2022 4 min read

In today’s hectic life, we often do not have time to eat proper, full meals. That doesn’t mean that you should neglect your health. When you have less time to eat a complete nutrition diet, you should eat more nutrient-rich foods. To help you meet your daily nutrition requirements, here’s our pick of ten foods that are chock-full of nutrients.

Nutritional needs of adults

Nutrition means eating food that gives you the nourishment you need for health and growth. Good nutrition is critical for staying fit.

Good nutrition works by supplying the body with necessary nutrients like carbohydrates, fats, proteins, vitamins and minerals. How much of what we need depends on age, activity level, gender, and other lifestyle and biological factors. 

According to the nutrition food chart for adults, an average Indian man with moderately active work needs 2710 kilocalories per day. He needs 100 grams of carbohydrates, 30 grams of fats, around 43 grams of proteins, and various amounts of calcium, magnesium, iron, zinc, iodine, thiamine, and various vitamins. 

An average woman with a similar work rigour needs 2130 kilocalories, 100 grams of carbohydrates, 25 grams of fats, 36 grams of proteins, and minerals and vitamins in varying quantities.

Nutrient-rich food

All food products have some nutrient or the other. But there are some food items that contain multiple nutrients. Such food with all nutrients is called nutrient rich. 

It can be hard to decide which nutrient-rich foods to eat. You can decide based on availability (as storing foods for long periods can reduce their nutritional value), seasonality of fruits and vegetables, your budget, health needs, allergies, and convenience. You can also opt for convenient healthy foods likeHealth Nut’s Meal In One andHealth Nut’s Soya Splits.

Ten foods that are rich in nutrients

These are 10 food items rich in a variety of nutrients that you can include in your daily diet:

  • Yogurt – Yogurt has proteins, sodium, phosphorus, calcium, and natural probiotics. It helps digestion, strengthens bones, improves eyesight and is great for weight loss. A diet which contains all the nutrients must include yogurt.
  • Tofu –Tofu is rich in protein and healthy fats. It is a good source of amino acids, vitamins and minerals like iron and calcium. It also has fibre that helps in digestion. The benefits of tofu include better skin and hair, weight loss, better immunity, and lower risk of several diseases.
  • Paneer – Paneer is a rich source of proteins, calcium, magnesium, Vitamin A and fat. 100 grams of paneer has 257.9 calories, which makes it a must-have food for weight loss. It helps in maintaining heart health, strong bones, immunity, and low blood sugar levels.
  • Avocado –Avocado is full of healthy fats, vitamins, minerals and fibre. It reduces cholesterol, improves hearth health, has antioxidants and gives you better skin and eyes. A versatile fruit, it also enhances absorption of important nutrients.
  • Dark Chocolate – This one might be a surprise, but dark chocolate is great for health. It has nutrients from all the major food groups. It is a rich source of antioxidants, improves blood flow, reduces bad cholesterol, protects good cholesterol, and helps avoid heart disease.
  • Milk – Milk is a food with all nutrients. It is an excellent source of energy, proteins, vitamins, minerals and essential fatty acids. Milk gives you stronger teeth, bones and muscles, prevents weight gain, reduces blood pressure, fights depression and improves immunity.
  • Nuts and seeds – Nuts and seeds like almonds, walnuts, cashews, sunflower seeds, or pumpkin seeds are not only tasty but also packed with nutrients. They contain critical minerals, healthy fats, fibre, and Vitamin E. They are a great option when trying to lose weight. They also lower cholesterol and triglycerides.
  • Sprouted beans – Sprouted beans and legumes are a great source of protein, amino acids, fibre, vitamins and minerals, and antioxidants. They boost heart, liver and bone health, improve digestion, support blood sugar control and weight loss and increase immunity.
  • Berries – Berries are some of the healthiest and most nutrient-dense foods. Berries are high in antioxidants, improve blood sugar and insulin response, have fibre that helps in digestion, supply important vitamins to the body and even might have cancer-fighting properties.
  • Leafy vegetables – Leafy vegetables are a must-have on the daily nutritional requirements chart. They contain critical vitamins and minerals like iron, calcium, magnesium and potassium. Leafy veggies reduce risk of obesity, heart disease, high blood pressure and mental decline. They also contain fibre and healthy carbohydrates. 

These days, due to our busy schedules, we have less time for eating elaborate meals that make up a complete nutrition diet. So, we need to eat foods that are packed with a variety of nutrients from the different food groups. We have given you a list of 10 such nutrient-dense foods. With these amazing foods in your daily diet, you can stop worrying about not meeting your daily nutritional requirements.


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