• Gabriel Davila

5 Nutrient-Rich Foods You Should Be Eating

"Let food be thy medicine, and let medicine be thy food."

This famous quote is often attributed to Hippocrates, and while we may never know if he truly said that, the message behind it is still true.

Food is crucial to our survival, but most first-world populations (especially the U.S.) don't have adequate nutrition. It seems almost paradoxical actually; we have easy access to so much food, yet we don't have the proper nutrients that our body needs. It's never been easier to eat healthy, as all it takes is a simple trip to the grocery store.

Now, I know eating healthy can be hard sometimes, especially the way fast food is marketed towards consumers, and the lack of knowledge the average person has about food.

Well, what if there are some simple foods that you can eat that would already put you at a good start? While I don't like the word "superfood" because it's just a marketing term, there are some foods that if you add them to your diet, they can add quite the boost to your nutrition. Below are 5 foods that are nutrient rich, and that you should add to your plate.


Eggs have often gotten a bad rap for being a "bad" food; they are supposed to be bad because of their cholesterol levels. Turns out, they actually have very little effect on cholesterol. Eggs are also full of beneficial nutrients, like B-12, zinc, and protein. What matters more is what you eat with your eggs, as most people tend to eat eggs with bacon, butter, and other high-calorie breakfast foods.

Another benefit of eggs? They are a versatile food, and can be made with many different meals. Use them for breakfast, lunch, or dinner.

2. Kiwis

Want the closest thing to a superfood? Try kiwis. Kiwis are a super-fruit, one full of powerful nutrients that'll give a real boost to your health. As most fruits, they are a decent source of potassium, but where they really shine is the vitamins that they have: they are a great source of vitiamin C and A, as well as a decent source of other vitamins and minerals. I recommend to eat them with their skin on, as there is more fiber in the skin.

3. Spinach

This list wouldn't be complete without a vegetable, and while there are many great veggies to choose from, we are going with spinach on this one. Spinach is a good source of fiber and iron, which more people need more of. Spinach is also full of vitamin A, K, and has a decent amount of folate and magnesium. Spinach is also easy to add to many different meals, so it's very versatile.

4. Salmon

Salmon, the king of all fish; at least when it comes to nutritional value. Salmon is a great source of protein, low in calories, and provides a generous amount of heart healthy omega 3 fatty acids. Omega 3s are important for fighting inflammation and helps with recovery. Most people today don't get enough of these crucial fatty acids, and actually have a pro-inflammatory diet.

I advise getting wild caught salmon, as it usually has a better ratio of omega 3s than the farmed variety. Also, while it is more expensive, sockeye salmon is always the best one, for taste and nutrition. In either case, eating fatty fish (not fattening) a few times a week will give a boost to your nutrition.

5. Beets

Beets are a magical tuber with so many benefits that I'm surprised more people aren't eating them. They are rich in nitrates, which the body converts into nitric oxide - this improves blood flow throughout the body - and can help lower blood pressure.

They're also a good source of numerous nutrients: manganese, folate, vitamin C, potassium, etc. They can also help fight inflammation,

Final Note

When it comes to diet, eat a variety of foods. If you already have a balanced diet, but find that you don't eat these foods on a regular basis, then add them to your plate!

14 views0 comments