KOMPAS.com – Nutrient-rich foods contain various beneficial micro and macro nutrients, such as vitamins, minerals, protein, fiber and healthy fats, including omega-3 fatty acids.
Choosing foods that have a high amount and variety of nutrients can support overall body health.
However, no one type of food contains all the nutrients the body needs. Therefore, a varied diet is very important to maintain health.
Here are 12 nutrient-dense food ingredients that can help support body function and prevent various diseases:
1. Salmon
Salmon is an oily fish that is rich in omega-3 fatty acids. This nutrient is important for the function of the brain, eyes, heart, blood vessels, lungs, immune system and endocrine system.
A 100 gram serving of wild salmon contains around 2.2 grams of omega-3, 25.4 grams of high quality protein, as well as vitamins and minerals such as magnesium, potassium, selenium and B vitamins.
2. Sardines
Sardines are small fish that can be eaten whole, including bones and internal organs. Apart from being rich in omega-3, sardines also contain almost all the nutrients the body needs.
Also read: Recipe for spicy stir-fried sardines, a practical home side dish
Another advantage is that sardines have lower mercury levels than large fish.
3. Kale
Kale is a green vegetable that is rich in vitamins, minerals, fiber and bioactive compounds that have the potential to fight cancer.
Illustration of kale salad, green leaves of the cabbage family.One cup of kale contains only 9 calories, but provides vitamins C, A, K, B6, calcium, magnesium and potassium.
4. Seaweed
Seaweed such as nori contains minerals such as calcium, iron, magnesium and iodine, which are important for the production of thyroid hormones.
Also read: Kolang Kaling Seaweed Ice Recipe, a cool refreshing drink for New Year’s Eve
Several studies show that seaweed has antioxidant properties that can protect the body from oxidative stress and inflammation.
