High Nutritional Foods

Do certain foods energize you while others make you feel grumpy and tired? These feelings --- both good and bad --- are caused by the foods we eat. Because foods are rated based on nutrition content, it is vital to be aware of what you consume. While some foods score low on nutrition, many fruits, vegetables and grains are considered high nutritional foods. These contain a greater percentage of vitamins, such as C, E and A, or minerals, such as iron, magnesium and selenium. To live a healthy lifestyle, it is important to understand the nutritional content of the foods you eat.

Types

Foods score high marks for nutritional value for varying reasons. Some foods are considered detoxifying, such as acidic fruits and vegetables like oranges, grapefruits, and tomatoes. Other food items contain high amounts of vitamins and minerals, known as micronutrients. Avocados, for example, contain twice the potassium of bananas, while watermelons contain as much iron as spinach. Still other foods offer disease-fighting benefits, such as blueberries for cancer prevention, salmon for reducing the risk of blood clots related to heart disease and kale for minimizing the risk of developing diabetes, according to "Good Housekeeping" magazine. Finally, some food items, when combined, work to fight fatigue, such as high-fiber cereal and low-fat milk or a low-fat fruit yogurt.

Benefits

Eating a varied diet containing high nutritional foods affects the entire body including the organs, such as the heart, and the systems, such as the immune system and circulatory system. A diverse diet ensures you receive the nutrients necessary for proper function. Because the skin is considered the largest organ in the body, a poor diet is often evident in its appearance. Similarly, an immune system not supported with a healthy diet becomes weakened and could make you more susceptible to colds and flus.

Identification

Identifying foods high in nutrition is easy when you consider the basic rule: Eat foods close to their natural state. This means choosing foods that are not altered, processed or cooked in a way that does not preserve the nutritional value, such as deep-fried or stir-fried. For example, tomatoes in their raw state provide the best nutritional benefits, followed by those that have been stewed. Likewise, eating an apple in its natural state provides you with more nutrients than eating applesauce.

Guidelines

The United States Food and Nutrition Board provides guidelines on the recommended dietary allowance of various nutrients your body needs to stay healthy. This list is broken down into macronutrients, such as carbohydrates, fats and protein, and micronutrients, or vitamins and minerals.

Considerations

Deciding the amount and types of nutritional foods to include in your diet is a personal decision and should be influenced by your age, sex, weight, health condition and activity level. Once you determine your recommended daily intake, choose foods based on your specific needs. If you require more iron in your diet, consider increasing your intake of iron-rich foods, such as spinach, raisins and lentils. Consult your doctor before beginning any new diet or making drastic changes to your current one.