Nutrient-dense foods for health and vitality

The most nutrient-dense foods on the planet

Oswaldo Koch, MBA, PMP, P.Eng. / Fitness Trainer - Martial Arts Instructor

There are few things worse than feeling sluggish all day long. Many people go through life feeling tire and too busy to slow down, that they don't know what to do or eat to regain energy and vitality.

A diet that's very high in animal protein and contains not enough fruits and vegetables could leave us with serious problems in the long run. Making natural plant foods a primary part of your diet will restore your energy and vitality. Here are the 5 most nutrient-dense food on the planet:

  • Watercress - Packed with a vast array of nutrient to keep you young and strong.
  • Apples - Rich in fiber, vitamins, and minerals, all of which are essential to live a healthy life.
  • Kale - Good for vision, kale is very high in beta-carotene, mineral that protect your eyes.
  • Avocado - Rich in high quantities of monounsaturated fatty acids, avocados protect brain cells.
  • Celery - Loaded with water full of vitamins, celery is the king of vegetable that should be eaten everyday.
IMPORTANT: Try these 5 nutrient-dense foods everyday - take the challenge for 1 month and you'll wondering why haven't I eaten this way before!

The vitamin C content in watercress is higher than that of an orange.

Watercress health benefits

Watercress is pack with antioxidants and powerful nutrients. It contains vitamin A, C, E, K, calcium, phosphorus, zinc, potassium and manganese. Here are some impressive health benefits:

  • Boost Immune Function - Watercress is a perfect food if you want to improve the immunity of your body. It protects your body from any diseases caused by fungi, bacteria, and virus. Watercress help to boost the immune system by increasing the production of white blood cells that fight infections.
  • Prevent chronic diseases: Watercress contain glucosinolates, which are activated to compounds called isothiocyanates. These compounds protect against colon, lung, prostate and skin cancers.
  • Protect Against Osteoporosis - Watercress contains calcium, magnesium, potassium and phosphorus, important minerals necessary for bone health.

Note: Studies have shown that a diet high in natural antioxidant content may lower your risk of chronic diseases.

Boron, found in apples, helps to strengthen the bones..

Apples health benefits

Apples have antioxidant and anti-inflammatory compounds. They are exceptionally healthy and rich in vitamins and dietary fiber good for weight loss. For good reasons apples are the most popular fruits. Here are some impressive health benefits:

  • Promote bone density - Apples help to retain calcium in the body. Apples contain antioxidant and anti-inflammatory compounds that promote bone density and strength.
  • Protect the brain - Apples help preserve neurotransmitters that are involved in memory and decline with age - condition linked to Alzheimer's disease.
  • Protects the heart - apples contain soluble fiber that help lower blood cholesterol levels. Apples prevent heart disease by lowering blood pressure, reducing oxidation, and acting as antioxidants.

Note: To maintain oral health, cardiovascular health, respiratory health, preventing osteoporosis and premature aging, eat one apple a day.

Kale helps the liver during detoxification and metabolism functions.

Kale health benefits

Kale is today one of the most nutritionally important vegetables in the world. It contains vitamin A, B6, C, K, Manganese, Magnesium, Calcium, Copper, Iron, Phosphorus, and Potassium - for good reasons the most nutrient-dense foods on the planet. Here are some impressive health benefits:

  • Prevent Heart Disease - Kale contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time
  • Prevent Osteoporosis - Kale contains vitamin K, calcium, and phosphorus, which are crucial for healthy bone formation
  • Prevent Diabetes - Highly rich in vitamins, minerals, fiber, and antioxidants. These nutrients may offer protection against diabetes
  • Enhance Eye health - Kale contains nutrients that play a role in eye health - lutein and zeaxanthin (antioxidant), vitamin C, vitamin E, beta-carotene, and zinc.

Note: Other benefits includes promoting weight loss, preventing stomach ulcers, reducing cholesterol and anemia.

Avocados improve cognitive functions, such as memory and concentration.

Avocado Health Benefits

Avocados offer an abundance of fiber, potassium and vitamins B6 and C. They're also rich in folate, which boost brain function and mood. Here are some impressive health benefits:

  • Boosts brain health and memory - Avocado are rich in oleic acid (or OEA), an omega-9 fatty acid that's linked to improved cognition.
  • Keeps eyes healthy as we age. Avocado is rich in antioxidant - lutein and zeaxanthin, which can help protect and maintain healthy cells in our eyes as we age.
  • Helps to absorb antioxidants. Some nutrients are fat-soluble. That means you should consume them with fats so your body can properly absorb them.

Note: Avocados contain nutrients that can protect against liver toxins and lessen the liver damage caused by alcohol.

Eating celery daily protects your heart by regulating your blood pressure.

Celery Health Benefits

As part of the parsley family, celery is full of vitamins A, C and K, folate and phytonutrients that fights disease. The fibers that are found in celery help to lower cholesterol levels - boosting cardiovascular health. Here are some impressive health benefits:

  • Fights inflammation - Celery contains anti-inflammatory that can help reduce inflammation in the body, lower blood glucose levels and can help to prevent the formation of precancerous cells.
  • Fights infections. Celery helps fighting bacterial infections by strengthening our immunity and getting rid of the bacteria that may be causing the infection in the first place - making it a great way to prevent urinary tract infections.
  • Helps sleep and weight loss. Celery contains magnesium which helps to relax muscles and nerves so that we can manage irritability, depression, anxiety and sleep disorders.

Note: Eating celery daily aids in digestion and weight loss, and prevent gallstones or kidney stones.

Eat nutrients-dense foods to nourish your body and enjoy energy and vitality.

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