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10 Nutritious Foods

10 Nutritious Foods

If you are at a point in your life where you want to start making healthy choices to create a healthier you, physically and mentally; then you need to make sure that the foods that you choose to consume are full of rich and nutritious value.

As these foods will consist of valuable vitamins and minerals which will help you maintain a healthy body weight, improve mood, reduce the chance of developing serious health problems and make you feel better overall.

Here is a list of 10 nutritious foods that you must include in your diet to ensure optimal health.

1. Salmon

Salmon is a great source of protein and contains healthy fats that are needed to maintain good health. This is because salmon and a lot of other fish contain fatty acids, like Omega-3 which is one of the healthy fats that you can consume; as it help maintain a healthy heart, healthy skin and hair.

Salmon also contains vitamin D, vitamin A and vitamin B and minerals like selenium, zinc, phosphorus, calcium and iron. All these nutritious vitamins will allow you to reach your optimal level of health.

In addition, if you are an individual who is trying to lose some weight then you want to make sure that you have salmon in your diet as it helps increase your metabolic rate as it manages insulin levels and helps lower blood sugar levels.

2. Almonds

Almonds are a great snack, as they have many rich nutrients that your body will love. They contain magnesium, vitamin E, iron, calcium and fiber. In addition, almonds contain healthy fatty acids as they are made up of almost 100% of unsaturated fats. And because of the almonds nutritional values many health benefits will also occur by eating this snack.

For example, it is known to reduce cholesterol levels and help the development of the brain as it contains riboflavin and L-carnitine which are known to increase brain activity levels and decrease the chance of Alzheimer's.

3. Oats

Oats are rich in complex carbohydrates, water soluble fiber, vitamin B, omega 3 fatty acids, potassium and fiber.

Studies have shown that oats are great for the heart as it helps reduces cholesterol levels in the body and help prevent cardiovascular diseases. They also have antioxidant properties that will help make sure you keep clear of colds and flus.

If you are trying to lose weight then you want to consume oats as they are high in fiber and low in calories which makes them great when try to lose a few pounds.

4. Potatoes

Yes potatoes! They contain great nutrition value and energy that make potatoes a staple food. It contains minerals such as potassium, calcium, iron and phosphorus and it is important to eat the skin as most on the minerals are found there.

In addition, they also contain large amounts of vitamin C and also vitamin A and vitamin B.

Potatoes are great for the digestive system because it is made up of mostly carbohydrates. Potatoes are also great for healthy skin as it helps prevent pimps and can help with making the healing process faster with burns.

They are also known for reducing inflammation in the joints; therefore, potatoes are great if you are suffering from arthritis.

5. Blueberries

Blueberries are considered as one of those super-foods because of it many powerful health benefits. They contain high levels of antioxidants which are connected to many health benefits. In addition, blueberries contain fiber, phytonutrients, minerals and vitamins.

Some of the health benefits include preventing wrinkles, age spots, cataracts, osteoporosis, hair loss and dementia because of the antioxidants. Also blueberries are known for aiding a healthy heart because of its high fiber content and antioxidants which help get rid of the bad cholesterol.

6. Garlic

Spices are a great way to flavor some of the few nutritious foods that were just listened, including salmon. Garlic has shown to lower high cholesterol levels because it contains an allicin compound. Raw garlic is also great to cure colds and coughing as a cheap homemade remedy. In addition, this spice is known to help bring comfort to digestive problems by normalizing functions of the intestines, and reduce swelling or irritation.

7. Cinnamon

Cinnamon is another great spice that you can add to a nutritious meal and comes with many benefits. Cinnamon has high levels of magnesium which is known to make bones strong and healthy and helps prevent osteoporosis.

Furthermore, cinnamon is known to increase mental health by being able to enhance focus and concentration skills.

Cinnamon also contains dietary fiber which is a great aid for the digestive system and preventing constipation, bloating and ulcers.

8. Avocados

Avocados are a great fruit to have with your meals as it is rich in nutrients, vitamins and minerals.

For instance, they contain healthy fatty acids, low sugar content, calcium, iron, magnesium, potassium, copper, manganese, phosphorus, zinc and a number of different vitamins.

Therefore, because avocados are packed with so much nutritious value there are also so many health benefits.

Avocados contain fibers which help keep the digestive system on track. In addition, avocados have an organic compound that is known to help reduce liver damage.

9. Dark Chocolate

Who said nutritious and healthy food does not include chocolate?

Dark chocolate that is made up of 70% high cocoa is extremely beneficial for your overall health as it helps lower high blood pressure because it contains magnesium and copper.

Also if you want an alternative healthy way to reduce stress levels, then eat a piece of delicious dark chocolate. This is because dark chocolate produces stimulants like endorphins and theobromine which is known to make people feel happy and give a boost of energy.

In addition, dark chocolate is known to lower bad cholesterol levels up to 12%.

10. Apples

An apple can really keep a doctor away. They contain important nutritional value which include vitamin C, vitamin K, vitamin B, riboflavin, potassium, copper, manganese, magnesium, fiber and many organic compounds.

Some of the health benefits that are linked to the nutritious value include: smooth digestive track by preventing constipation, and other stomach disorder.

If you have an iron deficiency then consuming apples is great because it is rich of iron. In addition apples can help prevent heart diseases because they are known to lower cholesterol levels.

Final Note:

It is important to note that the list provided are just a few of the many nutritious foods that are out there and available for you.

By combining different healthy foods in interesting ways it can make your meals a lot more enjoyable and different.

Try adding different and new spices to flavor up your proteins and even your greens.

Here is an example of a delicious recipe that you can make at home.

Dark Chocolate Dipped Apples


  • 6 medium apples
  • 6 wooden sticks
  • 1/3 cup sliced almonds, chopped pistachios, toasted
  • 1/3 cup snipped dried cranberries
  • 4 ounces dark chocolate, chopped
  • 1 cup semisweet chocolate chips
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground anise seed
  • 2 ounces white chocolate, chopped


  1. Wash and dry apples. Remove stems. Insert one wooden stick into the stem end of each apple. Set aside.
  2. Place nuts and cranberries in a deep bowl; set aside.
  3. In a heavy small saucepan, melt dark chocolate, semisweet chocolate, cinnamon, if desired, anise seed over low heat until melted, stirring constantly. Remove from heat.
  4. Dip the bottom half of each apple into the chocolate, using a spoon to spread the mixture evenly over the apple.
  5. Allow excess chocolate mixture drip off. Immediately dip apples into almonds and dried cranberries.
  6. Place apples, nut side down, on waxed paper for 30 minutes or until set.
  7. In a heavy saucepan melt white chocolate over low heat until melted, stirring constantly.
  8. Transfer melted chocolate to a small plastic bag. Snip a small hole in one corner of the bag.
  9. Hold apples by sticks and drizzle white chocolate over the coated portion of apples.
  10. Return apples to waxed paper and let stand at room temperature for 30 minutes or in the refrigerator for 15 minutes or until white chocolate is set.

Source: BHG

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IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.


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