Obtaining all the necessary vitamins required for proper health can be difficult if you do not know specific nutrients in foods. Eating foods loaded in multiple vitamins and minerals is an efficient way to maintain optimum health without taking vitamin supplements. There are certain foods that are the most nutritious and should be focused on when making a healthy diet plan. These foods help to keep the bodily systems and defenses strong while preventing certain acute and chronic diseases.
Sweet Potatoes
Sweet potatoes have been ranked as the most nutritious of all vegetables, according to The Center for Science in the Public Interest. Sweet potatoes contain antioxidants, beta carotene, iron, vitamin B6 and dietary fiber. These nutrients found in sweet potatoes prevent various cancers and other diseases such as heart disease.
Spinach
Spinach contains lutein, zeaxanthin and carotenoids, which help to prevent age-related visual impairment such as macular degeneration. Other nutrients include calcium for bone and joint health and vitamin K for proper blood clotting.
Broccoli
Broccoli contains indole-3-carbinol and sulforaphane. These two substances help the body defend against breast cancer. One cup of broccoli exceeds over twice the recommended daily amount of vitamin C.
Blueberries
Blueberries are a rich source of antioxidants such as beta carotene; vitamins A, C and E; and flavonoids. Blueberries have anti-aging and anti-inflammatory effects on the body.
Garlic
Garlic contains sulfur compounds that contribute to lowering LDL cholesterol, blood pressure and prevent certain cancers such as colon and stomach because of its antibacterial properties. Garlic also contains important nutrients such as potassium, calcium, iron, phosphorous and vitamin C.
Tomatoes
Tomatoes are the leaders in vitamin C. A medium size tomato contains 23 milligrams of vitamin C. There are also rich in lycopene needed for prostate health.
Lentils
Lentils contain 8 grams of fiber for a healthy heart and have 90 percent of the recommenced daily allowance of folic acid in just 1 cup. Lentils are also a rich source of protein and iron.
Raisins
Raisins are dried grapes and are rich sources of iron, which helps the blood transport oxygen. They contain other important nutrients such as potassium, selenium, vitamin A and are high in fiber. Raisins are also known fight anemia, fluid retention and high blood pressure.
Salmon
Salmon and other cold water fish such as tuna and mackerel contain omega-3 fatty acids, which promote heart and brain health. Omega-3 fatty acids help prevent certain diseases such as heart disease and Alzheimer's disease.
Skim Milk
Skim milk contains vitamin B2, or riboflavin, and vitamin A necessary for vision health. Skim milk is rich in calcium and vitamin D for strong bones and teeth.
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