It is difficult to navigate the nutrition world when there is so much information and confusion on media outlets. What foods are truly healthy? What foods are rich in nutrients? Thanks to multiple reputable studies, here is a short list containing plant foods that are nutrient-dense: [1]
- Whole grains (such as oats, barley, quinoa and brown rice)
- Green leafy vegetables (examples: collard greens, kale, mustard greens, chard and spinach)
- Dried beans (examples: garbanzo, kidney, navy and pinto)
- Peas (such as lentils)
- Seeds (examples: flax, pumpkin, sesame, and sunflower)
- Nuts (such as almonds, cashews and peanuts)
- Berries (such as raspberries and strawberries)
- Fruits (such as cantaloupe and papaya)
- Brussels sprouts
- Sweet potatoes
- Bell peppers
- Avocados
There are many other foods that could be included in here, but this list is a great starter for anyone interested in consuming power-packed foods. In general, eat more plant foods. Although you can get many nutrients from eating plant-based items in raw form, some foods like grains must be processed before consumption [2]. There is a lot more that can (and should) be said regarding diet and nutrition, but to keep things simple, here are two resources to refer to:
References
[1] Harvard Health Publishing. (2020, October). Getting your vitamins and minerals through diet. Retrieved from https://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet
[2] Carcea M. (2020). Nutritional Value of Grain-Based Foods. Foods (Basel, Switzerland), 9(4), 504. https://doi.org/10.3390/foods9040504