exist foods with more nutritional density, popularly called “superfoods”. We tell you what they are and how to incorporate them into your diet.
What are the foods with the highest nutritional density?
Foods with more nutritional density stand out for integrating high levels of amino acids, polyphenols, vitamins and minerals. Although the quantities are variable, they do usually have high amounts of these nutrients in very few grams.
Now, we must point out that these foods can be of various types. In some cases, the properties were known to the general public, but, in others, it has been scientific research and globalization that have made their benefits known. Furthermore, in high-performance sports routines, it is logical to focus on those foods that provide a plus.
Above all, there are some food groups that manage to concentrate nutrients: green leafy vegetables, spices, some seafood, salmon or vacuum-packed meat are some of the best options. In this case, we are going to focus on the foods with the highest density:
1. Nutritionally dense foods: Kale
Kale, or kale, is a food that stands out for its exceptional concentration of nutrients. In fact, in just 100 grams you can find vitamins of various types, minerals, fiber and folate. And, furthermore, in 100 grams there are only 49 calories. Although it was usually an undervalued food, in recent times it has gained prominence.
2. Quinoa
The quinoa It is one of the superfoods whose properties have been contrasted in the last decade. It is a well-known grain in South America and offers several advantages due to its high concentration of fiber, vitamins and calcium. As very little quantity is needed to achieve good results, it is usually added as a supplement to dairy products or salads.
3. Spinach
The spinach They are a food with several nutrients, especially interesting for growth. As with several leafy green vegetables, it is very rich in vitamins and minerals, as well as small amounts of carbohydrates and protein, and very little fat. However, it is still an optimal option to maintain good health.
4. Mushrooms
The set as They are another option if you are looking for a food with a high amount of nutrients. Of course, it is advisable to choose the edible variety correctly, in order to avoid poisoning. We highlight its high content of water, vitamins and fiber. Some varieties such as boletus also stand out for being very tasty.
5. Liver
he beef liver It is probably one of the foods with the highest concentration of nutrients. It is rich in vitamins (folic acid or riboflavin), proteins and minerals, in addition to having a significant caloric intake. This can be found in other types of animal species, but cattle stand out.
6. Salmon
he salmon It is the most complete fish in nutritional terms. Not in vain, it contains high amounts of proteins, Omega 3 fatty acids and vitamins. As an option to incorporate animal proteins into your diet, it is interesting. In fact, it is perfectly possible to achieve the entire protein balance with just this food.
How to incorporate superfoods into your diet?
The incorporation of the superfoods in your diet it should be made, preferably, with advice from a nutritionist. And, for that part, we can help you. You have to check what aspects you have to improve, if you are allergic to any food or the nutritional break that you should follow.
However, the Plato Harvard It is a good break to eat healthy and balanced. First of all, 50% vegetables are recommended and, among them, prioritize green leafy ones. Another 50% would be proteins and, finally, 25% carbohydrates. In this way, in principle, you will have a good nutritional balance of everything you need. However, this is not the only nutritional proposal that exists.
Foods with high nutritional density can be incorporated without problems, but try not to abuse them. In the end, they can help you if you want to improve your sports performance or gain muscle mass, but they can never be your only source of nutrition. Likewise, it helps in the recovery processes. Taking this point into account is essential.
In summary…
Nutritionally dense foods are ideal for improving your health or certain physical abilities. Knowing them and consuming them appropriately and responsibly will help you. At Eurofitness we give you a hand to improve your form and your nutrition. Get to know us better!
