Nowadays, eating the right foods and getting all the nutrients we need has become very difficult. We are all deficient in at least one mineral and vitamin which is essential for the proper body function and overall health. Eating a lot of food does not mean you will get more nutrients. Instead, you should know which foods you should include more in your diet.
Most people that want to lose weight think that counting calories is the most important thing they should do. However, it is much more important to get more nutrients from the calories you eat. You should consume foods that have little or no calories but are abundant in nutrients.
15 nutrient-rich foods
- Broccoli
Some people love it, others hate it. Regardless, broccoli is extremely healthy because it is rich in fiber and plant protein which improve the function of the digestive system. 100 grams of broccoli contain 34 calories.
- Cucumber
Cucumbers are delicious and full of water which means they will hydrate the body. Cucumbers are an excellent choice for a salad because 100 grams of this vegetable contain only 16 calories.
- Cabbage
This vegetable is very beneficial for treating heart issues and even cancer. It is also efficient during the weight loss process because 100 grams of cabbage has only 25 calories. A cabbage soup can be a great option because it will provide a feeling of satiety with very few calories.
- Asparagus
100 grams of asparagus has only 20 calories. This vegetable is best when grilled.
- Mushrooms
Almost all kinds of mushrooms are very low in calories. For example, 100 grams of portabellas contain 22 calories and 100 grams of chanterelles contain only 38 calories. Mushrooms can enrich the flavor of the meal and they can be added in a burger, sauté or a sauce.
- Brussels sprouts
This is a member of the cruciferous vegetable family which is almost the same as broccoli, cabbage and cauliflower when it comes to amount of calories per 100 grams – 43 calories.
- Zucchini
This is another food with very few calories – 100 grams contain only 17 calories. It can be used to prepare a pasta sauce, in bread or in a stir-fry.
- Celery
Celery is low in calories but rich in water which means it can help you lose weight and burn more calories if you chew it. 100 grams of celery contain only 16 calories however don’t consume too much spreads or dips.
- Apples
Apples are the food that contains the most calories on this list – 100 grams has 52 calories. This fruit is very rich in vitamins, minerals, antioxidants and fiber. Even though it is slightly higher in calories, it is a much better alternative for a snack than other unhealthy options.
- Oranges
Oranges are the favorite fruit of many people. They contain much less calories than other fruits – 100 grams of orange has 47 calories but they are also rich in vitamin C.
- Cauliflower
This vegetable has anti-inflammatory properties which improve the heart health and also boost the digestive system. 100 grams of cauliflower has only 25 calories. It will even make you burn more calories preparing it than you will get by eating it.
- Kale
100 grams of kale contains 49 calories. It is rich in numerous nutrients such as fiber, vitamins, minerals, protein and phytonutrients. You can use it to prepare kale chips or add it in wraps or salads.
- Carrots
Carrots are great for improving the vision but they can also be helpful for regulating blood sugar levels, they have anti-inflammatory properties and also work as a natural diuretic. 100 grams of carrots contains 41 calories.
- Watermelon
This delicious and healthy summertime snack can provide you with beneficial antioxidants and also improve your metabolism. 100 grams of watermelon contains only 30 calories. However, be careful not to overeat.
- Onions
This is probably the most common ingredient in the kitchen because it can be added in almost every meal to enrich the flavor. 100 grams of onions contain just 40 calories. This vegetable is also rich in flavonoids which are very beneficial.
Other foods that you can benefit from include lemons, beets, tomatoes, turnips and grapefruit.