Your body requires a variety of nutrients, including vitamins, minerals and antioxidants, to function properly and protect itself from infections and disease. Although no particular food contains all necessary nutrients, a well-balanced diet containing at least two cups of fruit and 2.5 cups of vegetables daily can put you on the road to healthful living, according to the American Dietetic Association. Emphasizing particularly nutritious foods in your diet might provide exceptional benefits.
Green Vegetables
Physician, nutritional medicine specialist and founder of the Center for Nutritional Medicine Dr. Joel Fuhrman created a food ranking system based on the amount of vitamins, minerals and antioxidants -- such as vitamins C, E and beta-carotene -- they contain. Foods with the highest aggregate nutrient density index include dark, leafy greens, such as kale, collard greens, spinach and brussels sprouts. Leafy greens provide rich amounts of vitamin K, which allows for proper blood clotting and cell formation, and vitamin A, which supports healthy vision, immune system function, bone growth and skin. Vitamin C reaped from green vegetables helps your body produce collagen and connective tissues, supports wound healing and might help guard against certain types of cancer.
Orange Fruits and Vegetables
Orange fruits and vegetables are some of the richest sources of vitamins A and C. Eating one medium orange or one whole grapefruit provides more than 100 percent of the recommended daily intake of vitamin C, according to the Office of Dietary Supplements. A half-cup of boiled carrots or spinach provides more than twice your daily needed amount of vitamin A. Fresh carrots and leafy greens, apricots, cantaloupe and mangoes also provide rich amounts.
Nuts and Seeds
Next to colorful fruits and vegetables, nuts and seeds contain more vitamins, minerals and antioxidants than other foods, according to Fuhrman. Particularly nutritious varieties include sunflower seeds -- which are rich in vitamin E, potassium and phosphorus -- and flaxseed, a top plant source of omega-3 fatty acids. While phosphorus promotes bone health, potassium promotes fluid balance and heart function. Omega-3 fats play an important role in brain function and might help reduce inflammation and your risk for heart disease. Other nutrient-rich nuts and seeds include almonds, walnuts, Brazil nuts and pumpkin seeds.
Whole Grains
Whole grains provide a variety of essential nutrients, including B-vitamins -- which play an important role in your energy, metabolism and immune system -- and magnesium, which helps your kidneys, muscles and heart function properly. People who eat whole grains as part of a nutritious diet experience fewer chronic diseases, according to the U.S. Department of Agriculture. For optimum wellness, choose whole grains, such as oats, barley, quinoa, brown rice, wild rice and popcorn, over refined-grain products, such as enriched breads and instant rice.
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