Nutritionists They advise against counting calories in isolation without taking into account other dietary parameters. In reality, the most important thing is to cover macronutrient needs and to opt for a complete, balanced diet adapted to your metabolism or your level of physical activity.
However, it is always good to know which foods have a high nutritional density. That is, those that, compared to their caloric content, have a higher concentration of nutrients such as vitamins and minerals.
These healthy superfoods They can be eaten every day for breakfast, lunch, snacks and dinner. They prepare you against illness, protect you from infections, extend your life expectancy and improve your mood and well-being, providing your body with precious nutrients to keep it in the best possible condition.
As Hippocrates, the father of modern medicine said, “Let medicine be thy food, and food be thy medicine.” These healthy foods will help you feel better.
Blueberries
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These berries are a low-calorie, healthy snack that is ideal for breakfast, snacks, bowls, light dinners and, in general, for any time when you want to consume a delicious fruit loaded with nutrients.
A cup of blueberries has about 80 calories and provides antioxidants and flavonoid compounds ideal for combating age-related cognitive decline, according to several studies. This berry also provides you with vitamin C, vitamin K and fiber that regulates digestion.
Egg
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The egg is one of the most complete sources of protein that exist, and is characterized by its high nutritional density, along with a moderate energy content.
An egg weighing approximately 50 grams provides 71 calories, about 6.4 grams of high biological value protein divided between the yolk and the white, 11% fat content and nutrients such as vitamins B2, B12, A, E and folate. The healthiest way to prepare it is to poach or boil eggs. If you fry or grill them, use extra virgin olive oil.
Kale
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Gaining popularity in recent years, but used by grandmothers all their lives, kale can be eaten in salads, hot dishes, and even crispy and baked as a snack.
100 grams do not exceed 50 calories, and in return, it offers you calcium, potassium, fiber, vitamin K, magnesium, iron or vitamin C. It will become an essential part of your salads.
Apples
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“An apple a day keeps the doctor away” is a proverb equivalent to the English proverb of Welsh origin that says ‘an apple a day keeps the doctor away’“Apples are a fruit truly loaded with benefits, especially in the form of phytochemicals such as quercetin, catechin, phloridzin and chlorogenic acid, antioxidants considered anticancer in this study.
A medium apple contains only 95 calories. It prevents constipation, promotes intestinal transit, optimizes your immune system, reduces fatigue and is good for your teeth. Eat it with the skin: that’s where most of its superpowers lie.
Asparagus
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Asparagus, both green and white, are a healthy and delicious accompaniment to main dishes, as well as ingredients that you can add to snacks, salads, soups or even pizzas.
100 grams of asparagus have only 20 calories, but many nutrients. From the website of Nutrition and PharmacyThey explain that asparagus is a great source of folic acid, beta-carotene and vitamin C, which prevents cancer, heart disease and eye disorders. It also acts as a mild diuretic, thanks to potassium and asparagine.
Tofu
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100 grams of tofu only provide about 76 caloriesmaking them a great source of protein, especially in vegan and vegetarian diets.
In addition, this soy derivative concentrates a high amount of nutrients: all essential amino acids, fiber, minerals such as manganese, calcium, selenium, phosphorus, magnesium, iron or zinc and small amounts of thiamine, riboflavin, niacin, vitamin B-6, choline, manganese and selenium.
You’ll also find healthy polyunsaturated fats in tofu, especially omega-3 alpha-linolenic acid. You can prepare it scrambled, marinated, grilled, baked and in a thousand other ways.
Pepper
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Peppers are one of the healthiest and most complete vegetables that exist, superfoods with few calories and a high amount of nutrients. They are also very versatile: you can eat them raw and cooked, in soups, salads, stews or garnishes.
For example, A red pepper provides 45 calories per 100 gramswhile providing 2.3 grams of fiber and almost 8 grams of carbohydrates. Among the most notable nutrients are calcium, potassium, phosphorus, carotenoids and vitamins A and C. In fact, It has twice as much vitamin C as an orange.
Green peppers also provide vitamins C, K, B6 and E and minerals such as potassium and folate. They are ideal for improving eyesight, fighting anemia, preventing inflammation and promoting good intestinal transit.
Spinach
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The green leafy vegetables They are very low in calories, but have enormous nutritional value. Spinach helps you gain strength, maintain weight or burn more abdominal fat.
In addition, spinach is particularly beneficial from the age of 50 onwards, as it provides 3 key nutrients with advancing age: calcium, vitamin C and potassium. These help maintain muscle mass and prevent age-related problems, such as osteoporosis.
In addition, spinach is high in iron and magnesium, two nutrients linked to a healthy calorie-burning metabolism. Furthermore, nutrients such as lutein and zeaxanthin protect the eyes from macular degeneration.
Seeds
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Tiny but valuable, Seeds are a superfood to provide your body with micro and macronutrients such as healthy fats, protein, fiber, vitamins and minerals. Considering that the daily portions that can be added to breakfasts or salads are small, they do not add too many calories to your diet.
Each type of seed stands out for different qualities: For example, pumpkin seeds are high in magnesium, which balances blood sugar, improves mood and improves sleep. Sunflower seeds provide vitamin E, hemp seeds are a great source of vegetable protein and chia and flax seeds provide plenty of fibre and omega-3 fatty acids.
Broccoli
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Cruciferous vegetables, such as red cabbage, Brussels sprouts, cabbage or broccoli itself, are excellent Superfoods low in calories and rich in a wide variety of nutrientsSulforaphane stands out, a compound that according to recent research fights the storage of body fat and prevents several types of cancer.
In addition, broccoli is beneficial for anemia, improves hypertension, protects bones, skin and eyes, cleanses the body and takes care of your heart. It is also very good for the intestine, preventing the appearance of problems such as constipation.
Carrots
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This colorful tuber, which owes its orange hue to the compound beta-carotene, is very low in calories: 100 grams of carrot barely exceeds 40 calories. Carotenoid pigments have anti-inflammatory and anti-cancer effects on your body, according to research by the British Journal of Pharmacology.
Carrots also contain the powerful antioxidants lutein and zeaxanthin, which may prevent macular degeneration. Plus, since Eat This, Not That They emphasize that Half a cup of raw baby carrots provides 51% of the recommended daily amount of vitamin A.key to good eyesight.
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