Salmon, sardines, kale, potatoes, and berries are rich in healthy fats, vitamins, and minerals.
Each type of food only provides certain nutrients. Therefore, eating a variety of foods is a way to increase nutrients for the body. Below are 7 types of foods with high nutritional content, which can be included in the daily menu.
Kale
Compared to other leafy greens, kale has the highest amount of vitamin C, about 22% of the recommended daily intake per serving. Vitamin C is an antioxidant that can help the body fight free radical damage and strengthen and build a healthy immune system.
Kale is also high in vitamin K, about 68% of the recommended daily intake per serving. This cruciferous vegetable can support bone health and the immune system.
Salmon
Oily fish such as salmon are rich in omega-3 fatty acids, an essential nutrient for the body. Omega-3 contributes to the function of the brain, eyes, heart, blood vessels, lungs, immune system and endocrine system.
According to the Food Data Center of the US Department of Agriculture (UDSA), 100 grams of salmon contains about 2.2 grams of omega-3, 25.4 grams of protein and other beneficial vitamins and minerals including magnesium, potassium, selenium and vitamin B...
Sardines
Sardines are small, oily fish that are packed with nutrients your body needs. Like other fatty fish, they provide omega-3 fatty acids that are good for your heart, brain, and more. They can be eaten whole so you can get the most out of their nutrients.
Salmon is rich in omega-3 fatty acids. Photo: Freepik
Potato
Potatoes are rich in potassium, magnesium, iron, copper, manganese and vitamins B and C. Potatoes eaten with the skin also provide a rich source of fiber.
This tuber is rich in resistant starch, a type of carbohydrate that is not broken down into sugar and is not digested in the small intestine. Eating potatoes makes you feel full longer than other carbohydrate-rich foods such as rice and pasta. This is a suitable food for people who want to lose weight.
Blueberry
Berries such as blueberries, strawberries, raspberries... are a good source of nutrients for health. The nutrients in blueberries can increase the level of antioxidants in the blood. Typical antioxidants are anthocyanins and other polyphenols that help protect nerves and brain cells.
Egg
Eggs provide protein and healthy fats. Eating eggs also helps you feel full longer, making them a suitable breakfast for those who want to lose weight. Egg yolks contain vitamins, minerals and many other nutrients. Lutein and zeaxanthin are antioxidants that can protect the eyes and reduce the risk of eye diseases such as cataracts and macular degeneration.
Seaweed
Seaweed provides minerals such as calcium, iron, magnesium, manganese, iodine. This large amount of iodine will be used by the body to create thyroid hormones. Polysaccharides and other nutrients in seaweed also have antioxidant properties, can fight oxidative stress, anti-inflammatory.
Bao Bao (According to Healthline)
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