January 18

11 Nutrient-Rich Foods for a Healthy Body

By Fitness Blog

January 18, 2022

11 Nutrient-Rich Foods for a Healthy Body HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Nutrients are important compounds current within the meals we eat. They are important for our well being. Our physique wants these vitamins within the type of nutritional vitamins and minerals for vitality and to help the expansion, restore and upkeep of the tissue cells. Vitamins and minerals come underneath the class of micronutrients. The physique absorbs these micronutrients from nutrition-rich meals. For instance, some important nutritional vitamins that our physique requires are vitamin A, D, E, C and Okay. At the identical time, iron, copper, zinc, sodium, potassium and iodine are important minerals. Although our our bodies want them in small portions, they're important for correct development.

Importance of Nutrition Rich Food

A weight loss plan wealthy in nutritional vitamins and minerals performs a significant function in metabolic actions. Our physique can't produce nutritional vitamins and minerals naturally. Therefore, it's important to devour them by way of meals. Each meals is wealthy in various kinds of nutritional vitamins and minerals. That’s why it's essential to have quite a lot of fruit and veggies to get sufficient vitamins.

These vitamins additionally assist struggle and stop sure ailments. Vitamins particularly play a significant function in constructing a wholesome immune system. However, you need to at all times devour  the required quantities of minerals and nutritional vitamins as a result of extra or insufficient consumption may end up in a number of issues.

Nutrition Chart For Males, Females And Children

Here is a chart with the listing of important nutritional vitamins and minerals and the quantity required for the general well-being of an individual. It is the advisable each day consumption for males, ladies and youngsters.

mg= milligrams

mcg= micrograms

IU= worldwide items

Nutrients Males Females Children
Vitamin A 750mg 750mg 1000IU (2-3 years)2000 IU (9-13 years)
Vitamin D 5mg 5mg 5mg
Vitamin C 40mg 30mg 15-45mg
Iron 6mg 6mg 7-15mg
Copper 1.5-3mg 1.5-3mg 0.5-1mg
Zinc 15mg 12mg 10-15mg
Iodine 150mcg 150mcg 70-150mcg
Calcium 800-1000mg 800-1000mg 500mg (1-3 years)1300mg (9-13 years)
Sodium 500mg 500mg 120mg
Potassium 2000mg 2000mg 3000mg (1-3 years)4500mg (9-13 years)

Calcium, sodium and potassium are some minerals that our physique requires in massive quantities as in comparison with different vitamins.

Foods Rich in Vitamins and Minerals

11 Nutrient-Rich Foods for a Healthy Body- HealthifyMe

1. Carrots

Carrots are red-orange colored root greens which can be probably the most dominant staple meals globally. We can use them in salads or cooked greens, soups, juices and so on. Nutritionally, carrots are an important supply of carbohydrates and are very wealthy in carotenoids and vitamin A. One massive carrot (70g) can comprise as much as 601mg of vitamin A. It is crucial for sustaining wholesome organs, immune programs, and eyesight.

Vitamin A or provitamin A carotenoids are important vitamins for the eyes. A study means that having 91g of grated carrot per day is sufficient to preserve vitamin A ranges within the physique.

Carrots additionally comprise many phytochemicals and antioxidants that present anti-inflammatory properties to assist preserve coronary heart well being.

Nutritional Value of Carrot

Raw carrots (100 grams):

  • Calorie: 48 
  • Protein – 0.9 g
  • Carbohydrates – 10.6 g
  • Dietary fibre – 4.4 g
  • Fat – 0.2 g
  • Carrots are the richest plant-based supply of beta-carotene, with 8285 micrograms of beta-carotene per 100 grams. 

An attention-grabbing reality about carrots is that their dietary worth adjustments (for the higher) should you eat cooked carrots. Studies present that our our bodies soak up extra beta-carotene after we eat cooked carrots.

2. Mushrooms

Several studies recommend that on account of UV-light publicity, mushrooms naturally produce vitamin D. However, sun-dried mushrooms comprise extra vitamin D than recent mushrooms. It is a necessary nutrient because it helps soak up calcium within the physique. One hundred grams of sun-dried mushrooms comprise 10mcg of vitamin D. Button mushrooms have the best vitamin D content material and are extremely nutritious.

Children who've vitamin D deficiency can develop ailments like rickets. It softens the bones and causes deplorable bone improvement. Therefore, vitamin D is crucial for a kid.

Mushrooms even have cancer-fighting properties. The antioxidants current in mushrooms might defend your physique from free radicals, which might help cut back the chance of sure varieties of cancers.

Eating mushrooms 4 occasions per week might help curb the low vitamin D ranges within the physique. 

Nutritional Value of Mushrooms

One cup of mushrooms (100g) comprises:

  • Calories: 22 Kcal
  • Fats: 0.3 g
  • Carbohydrates: 3.3 g
  • Protein: 3.1 g
  • Dietary fibre: 1 g

3. Peanuts

Peanuts are a preferred snack and regarded most popular a diet wealthy meals. One hundred grams of peanuts comprise 4.93mg of vitamin E. Vitamin E has many antioxidant properties and is crucial for a wholesome immune system. Vitamin E can be very essential for sustaining pores and skin and hair well being.

According to a study, vitamin E reduces collagen breakdown. It is a necessary aspect for younger-looking pores and skin because it reduces free radical harm. Research additionally reveals that vitamin E can improve  enzymes accountable for widening the blood vessels. As a consequence, it reduces the probabilities of blood clots.

Peanuts are additionally an important supply of protein, which is a constructing block for the muscle tissues and supplies vitality. 28g of peanuts comprise as much as 8g of protein in it. Therefore, it is strongly recommended to devour a handful of peanuts day by day to get all of the vitamins that it comprises.

Nutritional Value of Peanuts

100 grams of Peanuts comprises:

  • Calories: 567 kCal
  • Carbohydrates: 16.1 g
  • Protein: 25.8 g
  • Dietary fibre: 8.5 g

4. Kale

Kale is among the tremendous nutritious inexperienced leafy greens. It is filled with nutritional vitamins and minerals and has medicinal properties. As a consequence, it supplies spectacular well being advantages. Kale comprises antioxidants, beta-carotene, vitamin C and polyphenols. These vitamins present wonderful anti-inflammatory properties and might help struggle the oxidative harm brought on by the free radicals. As per research, free radicals can hinder the wholesome c oxygen provide, inflicting oxidative stress.

Kale is among the finest sources of vitamin Okay. Vitamin Okay is a necessary vitamin concerned in blood clotting. Whenever you get a lower, blood clotting helps to cease the bleeding. In addition, vitamin Okay is significant to managing the proteins concerned in that course of. 

Nutritional Value of Kale

100 grams of Kale comprise:

  • Calories: 49 kCal
  • Carbohydrate: 8.8 g
  • Protein: 4.3 g
  • Fats: 0.9 g
  • Fibre: 3.6 g

5. Citrus Fruits

These fruits are a scrumptious and wholesome selection for breakfast and snacks. They present a mess of well being advantages. Some of the commonest citrus fruits are grapefruit, lemons, limes, oranges, and tangerines. In addition, lemonades, orange juice are pervasive methods to devour citrus fruits.

Lemon is among the commonest and extremely diet wealthy meals that's wealthy in vitamin C and potassium. Vitamin C helps preserve a wholesome immune system. In addition, this fruit helps produce white blood cells, which defend the physique in opposition to any infections.

Studies additionally discover vitamin C efficient in decreasing the widespread chilly signs. So should you devour two lemons per day, it'll profit your well being.

Nutritional Value of Lemon

These are the dietary values of a 100g serving of Lemons :

  • Calories: 29
  • Water: 89%
  • Protein: 1.1 g
  • Carbs: 9.3 g
  • Sugar: 2.5 g
  • Fibre: 2.8 g
  • Fat: 0.3 g

6. Spinach

Spinach can be probably the most in style, nutrition-rich meals and leafy vegetable. It is taken into account to be a superfood and is filled with vitamins. In addition, it comprises very low energy. Therefore, you should utilize spinach as an ingredient in a number of dishes. Furthermore, you may cook dinner it and even serve it uncooked in salads.

Lack of iron within the weight loss plan can have an effect on the physique in some ways. For instance, our physique requires iron to provide haemoglobin, which helps transport the blood to completely different cells and organs. If you may have iron deficiency, it may well result in the event of anaemia. Spinach is among the most potent sources of iron.

Spinach additionally comprises numerous calcium. It has roughly 250 mg of calcium per cup. However, it's not that straightforward to soak up. Therefore, the physique wants further vitamins to assist the absorption course of. It is advisable to devour 100g of spinach 2-3 occasions per week.

Nutritional Value of Spinach

The dietary values for 100 grams of uncooked spinach are-

  • Calories: 23 kcal
  • Water: 91%
  • Protein: 2.9 gm
  • Carbs: 3.6 gm
  • Sugar: 0.4 gm
  • Fibre: 2.2 gm
  • Fat: 0.4 gm

7. Sesame Seeds

Sesame seeds are a superb supply of copper and magnesium and comprise wholesome fat. However, they are often excessive in energy should you devour too many. Copper is a hint nutrient, and our our bodies require small quantities of copper. However, it's important for the very important organs. Additionally, it helps preserve the hormone ranges within the mind. It additionally helps produce chemical messengers required to carry out cognitive capabilities.

You can devour 1-2 tablespoons of sesame seeds per day to get all of the diet it comprises.

Nutritional Value of Sesame Seeds

Given beneath is the dietary data of 100 g sesame seeds-

  • Energy – 563 kcal
  • Carbohydrates – 25 g
  • Dietary Fiber – 16.8 g
  • Fats – 43.3 g
  • Protein – 18.3 g
  • Calcium – 1450 mg
  • Iron – 9.3 mg
  • Phosphorous – 570 mg
  • Copper – 2.29 mg
  • Zinc – 12.20 mg

8. Oysters

Oysters are probably the most nutritious seafood. They are excessive in important minerals and proteins and are low in carbohydrates. In addition, it comprises zinc which helps the immune system. Decreased zinc ranges can improve the probabilities of getting the widespread chilly. In addition, zinc can even assist regulate sure hormones associated to fertility. For instance, it may well enhance reproductive well being in males by regulating testosterone ranges.

Oysters are additionally a wealthy supply of proteins and omega-3 fatty acids. Omega-3 fatty acids might help decrease the chance of creating cardiovascular issues because it has some wonderful anti-inflammatory properties. However, since oysters comprise large quantities of zinc, you shouldn't devour them fairly often as they will trigger metallic poisoning. 

Nutritional Value of Oyster

Every 100g of oyster mushrooms comprise:

  • Carbohydrates: 6.09 g
  • Proteins: 3.31 g
  • Fats: 0.41 g
  • Water content material: 89.18 g
  • Dietary fibre: 2.3 g
  • Energy (energy): 33 kcal
  • Zinc: 53mg

9. Tuna Fish

Tuna is among the most nutrient-rich fishes. Various species of tuna can be found in a number of sizes. Consuming tuna is wholesome as a result of it supplies a number of well being advantages and improves pores and skin well being. Tuna is wealthy in Vitamin B advanced, which helps to spice up collagen manufacturing in pores and skin cells, maintaining them younger and wholesome.

Tuna can be a wealthy supply of iodine. Every portion of tuna (approx. 170 gms) comprises 34 mg of iodine. Our our bodies require iodine for the wholesome functioning of the thyroid hormone. Iodine deficiency can have an effect on different physique capabilities equivalent to menstrual cycles in females, coronary heart palpitations, warmth intolerance and so on. Therefore, it's vital to maintain iodine ranges in examine.

Tuna can be wealthy in sodium, potassium, and iron content material.

Nutritional Value of Tuna

One hundred grams of tuna comprises:

  • Calories- 144 kcal
  • Total fat-4.9 g
  • Protein- 23.3 g
  • Sodium 47-mg
  • Potassium-522 mg

10. Soy Milk

It is a incredible supply of calcium. Calcium makes up all the skeletal system, giving bodily help to the physique. Therefore, it's crucial to have robust bones. Additionally, a calcium deficit weight loss plan can have an effect on bone improvement, particularly in younger kids. It can even develop a situation like osteoporosis, the place bone density decreases. In addition, it may well result in surprising fractures and make you bodily very weak.

Soy milk can be a nutrition- wealthy meals, wonderful in sodium and potassium. These are important electrolytes that our physique requires to help varied physiological processes. In addition, soy milk additionally supplies satisfactory energy to maintain you energized all through the day.

Soy protein is taken into account finest for weight reduction as a result of it comprises important amino acids. In addition, it's a plant-based protein which suggests you may incorporate it right into a vegan weight loss plan. 

Nutritional Value of Soy Milk:

100 ml of Soy milk can present:

  • Calories: 54 kCal
  • Fat: 1.8 g
  • Carbohydrate: 6.3 g
  • Protein: 3.3 g

11. Green Grams/Mung Beans

Green gram, generally often known as mung bean, is legendary throughout Asia, Africa and South America. It is a pure supply of plant-based protein, advanced carbohydrates, fibre and different vitamins. In addition, it's a prevalent vegan meals selection.

Green grams belong to the legume household and are a wealthy carbohydrate supply. Carbohydrates are important as they supply vitality to the physique. Carbohydrates convert into blood sugar, which supplies vitality to the cells, tissues, and different very important organs.  

They are additionally a superb supply of potassium. One cup of mung beans supplies greater than 500mg of potassium. Potassium works in coordination with sodium and maintains muscle perform. Potassium is crucial for coronary heart well being because it promotes wholesome muscle perform.

Nutritional Value of Mung Beans

100 grams of mung beans comprise:

  • Calories: 334 kCal
  • Fat: 1.3 g
  • Carbohydrates: 56.7 g
  • Fibre: 16.7 g
  • Protein: 24 g


Vitamins and minerals are important vitamins as a result of they supply essential compounds required for wholesome physique functioning. For instance, nutritional vitamins A, D, E, Okay, C are some nutritional vitamins that make up the immune system and assist regulate different physique capabilities. At the identical time, potassium, iodine, sodium, calcium, zinc, copper are some parts that regulate the hormones, muscle perform and different organs of a wholesome physique. It is essential to incorporate nutrition-rich meals in a single's weight loss plan.

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