7 nutritious foods to help improve health

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 varied diet is the way to boost your body's nutrient intake. Below are 7 highly nutritious foods that can be included in your daily menu.

Kale

Compared to other leafy green vegetables, kale has the highest amount of vitamin C, approximately 22% of the recommended daily allowance per serving. Vitamin C is an antioxidant that can help the body fight the damage caused by free radicals, strengthening and building a healthy immune system.

Kale is also rich in vitamin K, providing about 68% of the recommended daily allowance per serving. This vegetable can support bone health and the immune system.

Salmon

Oily fish like salmon are rich in omega-3 fatty acids, an essential nutrient for the body. Omega-3s contribute to the function of the brain, eyes, heart, blood vessels, lungs, immune system, and endocrine system.

According to the U.S. Department of Agriculture 's Food Data Center (UDSA), 100g of salmon contains approximately 2.2g of omega-3 fatty acids, 25.4g of protein, and other beneficial vitamins and minerals including magnesium, potassium, selenium, and B vitamins.

Sardines

Sardines are small, oily fish packed with essential nutrients. Like other fatty fish, they provide omega-3 fatty acids, which are good for the heart, brain, and many other organs. They can be eaten whole to maximize their nutritional benefits.

Salmon is rich in omega-3 fatty acids. Photo: Freepik — Salmon is rich in omega-3 fatty acids. Photo: *Freepik*

Potato

Potatoes are rich in potassium, magnesium, iron, copper, manganese, and B and C vitamins. Eating potatoes with the skin on also provides a generous amount of fiber.

This tuber contains a lot of resistant starch, a type of carbohydrate that is not broken down into sugar and is not digested in the small intestine. Eating potatoes provides a longer feeling of fullness than other carbohydrate-rich foods like rice and pasta. This is a suitable food for people who want to lose weight.

Blueberry

Berries like blueberries, strawberries, and raspberries are excellent sources of nutrients for good health. The nutrients in blueberries can increase the levels of antioxidants in the blood. Typical antioxidants, such as anthocyanins and other polyphenols, help protect nerves and brain cells.

Egg

Eggs provide protein and healthy fats. Eating eggs also helps you feel full for longer, making them a suitable breakfast for those who want to lose weight. Egg yolks contain vitamins, minerals, and various 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, and iodine. The large amount of iodine is used by the body to produce thyroid hormones. Polysaccharides and other nutrients in seaweed also have antioxidant properties, which can combat oxidative stress and inflammation.

Bao Bao (According to Healthline)

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