Nutrition Week 2023: Unlocking The Power Of Nutrient-Rich Diets
These diets are the gateway to a healthier life, longevity, improved quality of life, and disease prevention.
To be healthy one needs to eat healthy nutrient dense food. In a world fueled by fast food, convenience foods, and busy schedules, the true potential of nutrient-rich diets often remains untapped. These diets are the gateway to a healthier life, longevity, improved quality of life, and disease prevention. Now, what exactly is nutrient dense food? Read further to know all about it.
What Is Nutrient-Rich Food?
In this regard, Ritika Samaddar who is the Regional Head - South Zone of Nutrition And Dietetics atMax Super Speciality Hospital, Saket said, "It means foods, which are packed with nutrients like vitamins, minerals, antioxidants and fibers."
"Nutrient dense foods have health benefits like increasing the immunity, prevent onset of chronic diseases like diabetes, cardiac issues, obesity etc. The best example of nutrient dense foods are fruits, vegetables, nuts, and seeds. Fruits and vegetables are loaded with vitamins, minerals antioxidants and are high on fiber. Similarly, nuts and seeds are powerhouse of nutrients with loads of minerals and vitamins, proteins and healthy fats. Focusing on eating a healthy balanced diet which includes fruits, vegetables, whole grains, lentils, and lean animal protein will help in optimizing your health," she further added.
Benefits Of Nutrient Rich Food:
A nutrient-rich diet can provide numerous health benefits and here are a few of them listed by Dietician Garima Goyal.
- Strengthened immune system
Nutrient-rich foods, loaded with vitamins, minerals, antioxidants, and phytochemicals, provide the strength necessary for the immune system to function at its peak. Vitamin C, found in fruits like oranges and strawberries, and zinc, abundant in nuts and seeds, fortify the immune response, helping the body prevent infections and illnesses.
- Weight management or weight loss
A nutrient-rich diet is not about deprivation; it's about making the right decision. Foods rich in fiber and water content, such as fruits, vegetables, and whole grains, can help control appetite by providing a sense of fullness. a good source of protein from pulses, legumes, eggs, and poultry is also essential for a nutrient-rich plate.
- Healthy heart
A nutrient-rich diet ensures heart health by reducing the risk factors for cardiovascular diseases. Foods like oily fish, nuts, and seeds provide heart-protective omega-3 fatty acids. Additionally, a diet rich in fruits and vegetables supplies potassium, magnesium, and other important minerals which aid in maintaining healthy blood pressure levels.
- Boosts brain health
The brain thrives on nutrients that support cognitive function and prevent early cognitive decline. Omega-3 fatty acids, found in fatty fish and flaxseeds, are known to enhance brain health, while antioxidants from berries and dark leafy greens protect brain cells from oxidative stress.
- Better digestion
Fiber-rich foods like whole grains, legumes, and fruits foster a healthy gut environment by promoting regular bowel movements and supporting the growth of beneficial gut bacteria. This not only aids digestion but also prevents a lot of other chronic conditions that could arise from improper digestion or poor gut health.
"Embracing a nutrient-rich diet is a proactive step towards a healthier and more vibrant life. It's not just about counting calories or restricting food; it's about nourishing the body with wholesome foods. So, the next time you plan your meals, remember that each bite you take is an opportunity to invest in your long-term health and well-being," she concluded.
Importance Of Balanced Nutrition And Its Impact On Overall Health
Balancing stands as the fundamental principle underpinning life itself; it is the very essence that sustains existence. Our human body serves as a masterpiece in the art of equilibrium. A balanced diet exemplifies the provision of essential nutrients in precise measures and harmonious ratios. To meet daily demands fluctuates according to variables such as age, gender, physiological state, and physical activity.
In this regard, Dr. Leena Martin, who is the Chief Dietitian at Holy Family Hospital Bandra Mumbai said, "The essence of good health and nutrition finds its core in a balanced diet, acting as a shield against numerous chronic ailments like heart maladies, diabetes, and cancer. Its virtues extend beyond physical wellness to embrace emotional and mental vitality. Recovery from illnesses, elevated vigor, weight management, improved digestion, and enhanced skin health all find nurturing in its embrace."
"Embarking upon a nourishing diet necessitates the selection of nutrient-dense victuals. The array of edibles should span the five primary food groups. Fruits and vegetables should diversify our palate, whole grains and millets ought to feature prominently, protein-rich fare should find its place, and vegetarians can lean into pulses and dairy. Amplifying hydration and mindful portion control further reinforce dietary excellence, while expert counsel ensures a well-informed journey," she further added.
In essence, life's equilibrium echoes through the principles of balanced nourishment. It is not a realm of absolutes; the journey to dietary equilibrium navigates through mindful choices, nutritional wisdom, and holistic guidance.
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