National Nutrition Month: Essential Vitamins and Nutrients
When I first began my transition to a healthier lifestyle, I needed to know which foods had the most vitamins and nutrients with the least amount of calories and fat content.
I always knew veggies and fruit were important but I did not know how they affected my body.
Incorporating nutrient dense foods into your diet; one containing fruits, vegetables and whole grains help meet your daily vitamin needs. Here is a list I have compiled of the most nutrient dense foods and where you can find them.
Needed for good eyesight and normal functioning of the immune system. Found in: Carrots, Leafy Greens (Kale, Chard, Collards, Mustards, Spinach), Squash, Sweet Potato, Peppers, Romaine Lettuce.
Vital for a healthy nervous system. Helps the body break down protein and stored sugar. Found in: Chicken, Eggs, Fish, Seeds, Spinach
Needed for keeping the body's nerves and cells healthy. Found in: Beef, Chicken, Salmon, Shellfish, Soybeans, Turkey
Helps promote a healthy immune system. Found in: Berries, Broccoli, Citrus Fruits, Guava, Spinach, Potatoes, Peppers, Tomato.
Needed to process calcium and maintain bone health. Found in: Cheese, Egg Yolks, Milk, Salmon, Sunlight
Acts as an antioxidant to help prevent cell damage. Found in: Almonds, Leafy greens, Vegetable oil.
Folate (Vitamin B9)
Vital for cell development, promotes heart health and helps red blood cells form. Found in: Asparagus, Beans, Lentils, Lettuce, Spinach
Helps maintain bone health. Found in: Broccoli, Canola oil, Leafy greens, Olive oil, Soybean Oil
Helps build and maintain strong bones and teeth. Helps muscle function. Found in: Broccoli, Calcium, Dairy Products, Orange juice, Spinach, Tofu
Needed to transport oxygen to all parts of the body via red blood cells. Found in: Beans, Chicken, Leafy greens, Shellfish, Soy foods, Turkey
Helps muscles and nerves function properly, steadies the heart rhythm and maintains bone strength. Found in: Almonds, Avocados, Bananas, Halibut, Leafy greens, Soy foods, Shrimp, Shellfish
Involved in bone formation and wound healing. Metabolizes proteins, cholesterol and carbohydrates. Found in: Almonds, Beans, Black and Green Tea, Whole Grains
Aids in nervous system and muscle functions. Helps maintain a healthy balance of water in the blood and body tissues. Found in: Bananas, Broccoli, Orange Juice, Raisins, Potato w/ skin, Prune Juice Tomato
Vital to many internal processes and supports immune function, reproduction and the nervous system. Found in: Almonds, Chickpeas, Dairy Products, Fortified Cereals, Soy foods.
Here is my simple green side salad. Easy and Healthy!
Christal's Leafy Green Simple Salad
Trader Joe's Power to the Greens ( Baby Kale, Baby Chard, Baby Spinach)
Trader Joe's Broccoli Slaw
Trader Joe's Light Champagne Vinaigrette
- Wash Greens and Broccoli Slaw
- Chop Tomatoes and Cucumbers
- Mix all ingredients
What are your favorite nutrient dense foods? How have you started incorporating healthier foods into your life?