Khaberni - Amid growing interest in healthy nutrition, dietary experts point out that the most nutrient-dense foods provide the body with the most vitamins, minerals, proteins, and healthy fats for fewer calories, making them a fundamental choice for supporting health and preventing diseases.
According to a scientific report published by "Healthline," no single food provides everything the body needs, but adhering to a varied diet that includes nutrient-rich foods can reduce inflammation, limit oxidative stress, support vital organ functions, and help lower the risks of diseases such as Type 2 diabetes and dementia.
Fatty fish like salmon and sardines top the list, due to their content of essential omega-3 fatty acids for brain, heart, and immune functions. Sardines, in particular, boast a lower mercury content compared to larger fish, plus the possibility of consuming their calcium-rich bones.
Leafy vegetables like kale are rich in vitamins C, A, and K, and antioxidants, containing bioactive compounds that may help reduce the risk of certain cancers.
Seaweeds are an important source of iodine necessary for producing thyroid hormones, besides containing rare minerals and compounds with antioxidative properties.
Simple foods and great benefits
Researchers note that common foods such as garlic and potatoes are highly nutritious. Garlic contains active sulfur compounds that may help lower blood pressure and cholesterol, while potatoes, when eaten with their skin, provide fiber, important minerals, and a high sense of fullness.
Organ meats, like liver, are among the most nutrient-dense foods, containing vitamin B12, iron, and vitamin A, which makes them beneficial when consumed in moderation.
Berries like blueberries play an important role in supporting brain and vascular health, thanks to their content of polyphenol antioxidants. Whole eggs contain high-quality protein and compounds that protect eye and brain health.
Bitter melon, prominent in traditional medicine, has preliminary research indicating its potential role in regulating blood sugar and supporting neurological functions.
As for cocoa and dark chocolate, when consumed in moderation with a high percentage of cocoa, they may be linked with improved heart health, although experts emphasize that their nutritional benefit remains limited compared to their caloric content.
Dietary experts confirm that nutrient-dense foods can form a healthy basis for a diet, but without overlooking that diversity and moderation remain the golden rule. The less processed and more varied the food, the greater long-term health benefits it provides.
