Top 8 Best Healthy Foods with High Nutrients

    

    Other than just providing vitamins and minerals, these foods also provide many other nutrients—vitamins A, B, C, E, K, B1, B2, B3, B5, B6, N, P, and R. In fact, the USDA states that, “The foods listed here all contain significant amounts of these nutrients,” which means a whole lot of health benefit can be found from eating these ten foods.

Bitter gourd leaves – (1 cup daily)

    Bitter gourd has been a staple part of Chinese culture for centuries. It is one of its most common ingredients in cooking, especially during summer. In China, bitter gourd contains sulfur and phosphorus, both of which are minerals that are essential for muscle function. These two minerals have been linked to reducing inflammation as well as improving insulin resistance and glucose tolerance. 

                                                    

    According to study results, consumption of bitter gourd could lower blood pressure, reduce cholesterol, improve HDL levels, increase potassium absorption, help prevent kidney stones and promote weight loss. Additionally, bitter gourd appears to have antioxidants that fight oxidative damage. This vitamin-bearing vegetable has long since been cultivated by farmers throughout Asia because it can be grown year round without seasonal fluctuations. With an average lifespan of more than five decades, this plant is a versatile ingredient that’s easy to store and take with you for any occasion. If you’re trying to make a special meal or snack dish, there’s nothing short of pure flavor! The taste profile matches what you would find at your local grocery store. Bitter gourd is also useful in soups and sauces because this vegetable can enhance flavors like ginger and garlic, making dishes even better.

Bananas – (2/3 cup daily)

                                                                              

    Bananas are rich in fiber, potassium, and magnesium. Potassium is essential to proper kidney functioning. Bananas also contain soluble fiber to support bowel function. However, no matter how much dietary fiber a person may consume, they will eventually get their desired effect when the gastrointestinal tract becomes impaired. When eaten raw, bananas are great and effective at absorbing excess water as well as maintaining normal water levels. Also, when added to smoothies, they make for a tasty treat perfect for hot beverages and desserts. Add bananas to drinks such as lemonade, lemonade tea, or green tea. You can also make yogurt by consuming them in place of sugar that makes the drink thicker and darker, which helps retain moisture in the body and prevents overhydration.

Kraisins – (½ cup daily)

    Kraisines are a type of fruit that was native to North Africa, but they were introduced into Europe by the Greeks. These little orange orange pods are made up of a sweet, white pulp, giving them a fruity, slightly tart flavor. They’re considered the best source of natural sweetness. Kraisines also feature citrullus, which is known to aid digestion and help relieve symptoms associated with constipation. Each pound of kraisine gets a small serving of fiber as well as a good measure of protein and calcium.

Blueberries – (4 cups daily)

                                                                                    

    Blueberries are a rich source of vitamins, minerals, and antioxidants. Blueberries have a strong antioxidant profile and have been used as a remedy for colds, headaches, skin cancer, heart disease, and many other ailments. In addition to being low in calories, blueberries are packed with fiber and are low in sugar. Most people know about blueberries since they are a popular breakfast treat. Blueberries are very popular for their blue color and are available fresh and frozen. There are three varieties of blueberry, including blackberries, raspberries, and blueberries. Some types may be sweeter and others are less so. Blackberries are considered to be healthier than typical berries. In addition to being sweet, there is a thin coating of anthocyanin in the blueberries that may be beneficial for eye health and skin. One tablespoon of fresh juice contains approximately 2 grams of fiber which aids digestive system health. Plus, blueberry juice contains caffeine and some studies have found the anti-cancer properties of blueberries to be comparable to those of red wine and caffeinated teas.

Cherries – (1 cup daily)

                                                                     Cherry is one of the oldest crops and most popular foodstuff in Europe. Originally referred to as tangerines, cherries spread into America and today, cherries are a mainstay of many Mediterranean cuisines. People who are looking for something sweet and tasty can often find themselves searching for cherries near the freshness and color. Cherries are not only delicious, they are also important for several reasons. They are rich in tannins and polyphenols which act as antioxidants. Antioxidants are compounds produced by living cells that protect our cells from harmful elements. In addition to regular consumption, cherries may be consumed as a juice or an apple. Just like blueberries, cherries have many health benefits. Studies show that cherries have an excellent ability to regulate blood sugar. Because they are rich in calcium and magnesium, cherries are proven to help maintain a healthy muscle mass and prevent osteoporosis. They are also among the few nutrient-dense foods that contain large amounts of carotene—a protective substance that can improve visibility for a longer period of time. Not only are cherries great sweet treats, they are also good to eat on an empty stomach! You don’t even need to put anything else in front of the bowl! Instead of drinking a nice glass of water, go ahead and add two or three cherries to your plate. Or, try to enjoy a dessert made out of cherries.

Grapefruit – (4 cup per day)

                                                                                                    I    Grapefruit are very similar to oranges, and in fact, they are sometimes called cross-breeds. Grapefruit provides high amounts of Vitamin A and is very high in beta-carotene. Beta-carotene, along with Vitamin A, have been associated with heart and skeletal health. Carotene plays a significant role in the production of certain antibodies, a compound found in the immune system that boosts the immune system. Although grapefruit may not be a superfood, it is still one of the most nutrient-dense foods on the planet. While research shows that eating grapefruit may lower LDL levels to some degree—a finding that has been corroborated by research involving overweight men—not all evidence seems conclusive. Many experts claim that the flavonoid content may be responsible for the perceived lowering of triglycerides or "bad" LDL levels. Grapefruit also contains significant quantities of Vitamin C, which is essential for maintaining healthy bones, teeth, skin, and blood. In fact, grapefruit is thought to contribute greatly to bone health. In addition, grapefruit features some powerful antioxidants such as quercetin, with some studies showing that this chemical can lower the risk of heart disease. Furthermore, grapefruit has a concentration of bioactive components, so it may be helpful for a person who suffers from a deficiency in Vitamin A. Unfortunately, while research continues to explore whether grapefruit may help prevent many diseases, the general consensus seems to be that it is simply worth considering.

Bell peppers – (½ cup daily)

    Bell peppers are among the most nutrient-dense foods on the planet. Due to how thick and tasty they are, bell peppers are often blended into various recipes and served as a topping when preparing entrees. Bell peppers can go pretty deep in terms of nutritional value, but they typically remain fairly low in saturated fat as compared to tomato peppers. An ounce of boiled green peppers costs only around 15 cents while a single pepper can serve as a filling treat in between meals. Although peppers come in many shapes and sizes, there are two varieties available: pink and red. Both varieties contain lots of color, mostly related to the color of the pepper itself. On the other hand, both varieties can fall easily into the category of super foods. Peppers tend to come in multiple forms, but all are commonly recognized as the Mexican spiciness that comes with guacamole.

Watermelon – (½ cup daily)

                                                                                        A common name for the cucumber-like fruit is cantaloupe. But many do not realize that this juicy, tropical creature actually has quite a lot to offer. Watermelon is rich in Vitamin A and contains plenty of B vitamins, minerals, iron, copper, sodium, and fiber, along with plenty of other phytonutrients. Unlike tomatoes, watermelon is not technically a red or yellow variety. Rather than using it in salads, watermelon should be eaten as an entrée, but watermelon is extremely tasty and looks great paired with grilled meats and seafood. Though watermelon is naturally acidic, some scientists suggest that it may have medicinal abilities, although it is most useful as a spice. You can use canned watermelon by adding a spoonful or two to pasta sauce or mashed potatoes. Watermelon is low in sugar and can be substituted for sugar-sweetened juices and shakes, if you prefer.

Tomatoes and peppers – (1 cup daily)

    Tomatoes are incredibly nutritious and have become so popular due to their popularity as a snack. Tomatoes are not only rich in vegetables of the rainbow—they are loaded with numerous health-promoting nutrients. Tomatoes are also among the world’s top sources of lutein, zeaxanthin, carotene, beta-cryptox