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Top 10 Nutrient-Dense Foods For The Year Ahead


The best way to feel full and satisfied, so that you are not tempted to keep on eating between meals, is to include plenty of nutrient-dense foods in your diet.


Here are our top 10 suggestions

  1. Almonds (eaten raw and often) provide good fat and lots of energy too. The perfect “on the go” anytime snack. Almonds give you plenty of vitamin E, manganese, riboflavin and magnesium while being a great source of some of the B vitamins plus the all important calcium, iron and zinc.
  2. Asparagus is often considered to be a luxury food but it can be grown in a home veggie garden. Full of of anti-inflammatory properties and antioxidant power with a unique carbohydrate – inulin – that only breaks down when it reaches the large intestine to become the perfect food source for the healthy bacteria in the gut. Not to be confused with insulin, inulin (while promoting healthy bacteria in the large intestine) leads to better assimilation of nutrients and weight loss.
  3. Broccoli is the cancer fighting champion, a natural detoxifier full of anti-inflammatory and anti-allergic properties plus has masses of vitamin C helping the body to absorb iron, prevent cataracts and lessen the discomfort of colds. One cup of broccoli contains your daily requirement of vitamin C, an antioxidant that is also necessary for fighting against free radicals.
  4. Grapefruit is often the forgotten citrus fruit but should be remembered especially for its fat burning flavanoid that helps balance blood sugar levels, assisting in preventing metabolic syndrome. Grapefruit goes to work by programming the liver to burn up excess fat instead of storing it. In spite of grapefruit having a less than sweet taste, its juice actually has an alkaline reaction after digestion, so that it treats acidity in the digestive system which can be the cause of other health problems. Grapefruit has been found useful in treating many diseases caused by too much acid in the body’s system. As long as you are not on pharmaceutical drugs, grapefruit are good to go.
  5. Homemade muesli especially when you use a base of organic rolled oats plus equal portions of pumpkin seeds, linseeds, sunflower seeds, raisins, chopped raw nuts and any other healthy organic whole foods you choose. A bowl of oatmeal made from rolled oats and eaten approximately 3 hours beforehand will ensure time release benefits during your exercise or workout. Rolled oats have long been a staple diet of athletes especially weight trainers. While sunflower seeds, linseeds and pumpkin seeds have high levels of essential fatty acids, they also have a full profile of amino acids for a complete and digestible protein together with vitamins A, B, C, E and more.
  6. Lentils, spelt kernels and split peas are healthy grains being highly nutritious and safe for those who cannot tolerate gluten. They provide fuel and energy for your body, your brain and your nervous system as well as being an important source of fiber and whole nutrients. Use frequently in soups, stews and other supper dishes.
  7. Pasture reared eggs are best or organic or free range as a second choice. Don't be swayed by those who preach that eggs should be eaten only in moderation. Unless you have an allergy to eggs, you can eat these small powerhouses of goodness as often as you like and the more lightly cooked the better.
  8. Quinoa is easily digestible with a low allergy risk, making the perfect grain choice for those who are gluten intolerant.
  9. Sweet peppers are rich in apsinoids to boost the energy levels and are also helpful in weight management and to promote good eye health.
  10. Tomatoes are really rich in lycopene, a natural antioxidant with links to good heart and prostate health.

You don't even have to be a great cook to include these suggestions in your diet as so many of them can be eaten raw and with hardly any preparation needed.

Make this year the year you change to real, nutrient-dense food for your mealtimes.