Ensuring that our diet is rich in essential nutrients is a fundamental aspect of maintaining good health. Amid the plethora of diet trends and marketing gimmicks, it’s easy to lose sight of the real foods that contribute to our well-being. In an effort to simplify this complex eating landscape, nutritionist Swrajit Sarkar, Associate Professor of Nutrition at the University of London, sheds light on eight oft-overlooked foods that deserve more attention in our diets.
By eating these nutrient-dense foods, you’ll not only add variety and flavor to your meals, but you’ll also boost your health with loads of vitamins, minerals, and antioxidants. Sarkar’s guidance offers a simple yet powerful way to improve our diets and promote health through these often underrated ingredients.
A nutritionist explains eight foods you should be eating more of.
It has been said before that nutrition should be easy. We’ve somehow managed to create a confusing environment that makes it difficult to distinguish between those who are legitimate advisors and those who are just trying to sell you something. Fortunately, in a recent piece for The Conversation, nutritionist Swrajit Sarkar tried to help make it a little simpler. He says you should really focus on eating more of these eight foods. First
1. Spinach
A leafy vegetable with great nutritional value is spinach. Along with minerals such as calcium and iron, it is high in vitamins A, C, and K. The important antioxidants found in spinach have also been shown to reduce oxidative stress in the body. It also has a lot of fiber, which facilitates digestion and increases feelings of fullness.
2. Kale
There’s a good reason why kale has become increasingly popular in recent years. It is among the foods with the highest nutrient content. Like spinach, kale is rich in minerals like calcium and potassium, as well as vitamins A, C, and K. It’s also high in fiber and full of carotenoids, powerful antioxidants that have been linked to a number of health benefits. benefits, including a lower risk of chronic disease. (3) Although cabbage can be quite tough, avoid steaming or blanching it, as you lose important water-soluble nutrients. Instead of letting it sit in a dressing that contains acid that will naturally break it down a bit, try “massaging” it. Another option is to cut it up and add it to a stir-fry, cooking it in oil rather than water. But keep in mind that there can always be more to the good stuff – click the link below to learn more!
3. Water Cress
One of the cruciferous vegetables that is often overlooked is watercress. On the other hand, its nutritional profile is impressive. It is a great source of calcium, iron, and folic acid and is loaded with vitamins A, C, and K. In addition, watercress is high in antioxidants, especially phenolic compounds, which have been linked to reducing inflammation.
4. Arugula
Rocket or arugula is a lean green that adds a peppery flavor to salads and other dishes. Arugula has high levels of vitamins A, C, and K, just like the other greens on this list. In addition, it is a good source of potassium, iron, and calcium. Beneficial substances called glucosinolates found in arugula have been studied for possible cancer-prevention qualities. Try tossing some arugula into salads or using it as a fresh pizza topping (add it after baking).Â
5. Bok Choy
A common ingredient in Asian cuisine is bok choy, a type of Chinese cabbage. It is high in nutrients but low in calories. Bok choy is an excellent source of minerals such as potassium and calcium, as well as vitamins A, C, and K. Additionally, it contains substances known as glucosinolates, which have been shown to have anti-cancer properties. This vegetable is a major player in the stir-fry.
6. Romaine lettuce
Romaine lettuce is a green salad that is crisp and refreshing, but other varieties sometimes overshadow it. However, it does offer some unique nutritional benefits. In addition to offering nutrients such as calcium and potassium, romaine lettuce is an excellent source of vitamins A, C, and K. It is also very high in water content, making it hydrating and a great choice for people who want to drink more water. daily.
7. Collard Greens
Because of their high nutritional content, collards are a leafy green that should be given more credit. Along with minerals such as calcium and potassium, they are high in vitamins A, C, and K. In addition, collard greens are a good source of fiber, which aids digestion and supports gut health.
8. Swiss chard
In the grocery store, chard is a leafy green that is often overlooked despite its vibrant color. It provides vital minerals such as potassium and magnesium and is rich in vitamins A, C, and K. In addition, chard is also rich in antioxidants and is a great source of flavonoids, which have been shown to have anti-inflammatory and cardiovascular effects.
Increase the amount of important vitamins, minerals, and antioxidants in your diet by including these eight foods. Not only will they enhance your meals with flavor and variety, but they will also offer many health benefits. So why not try these overlooked foods and start enjoying their health benefits right now?
In a world flooded with diet trends and marketing gimmicks, the essence of nourishing our bodies with essential nutrients is often lost. Nutritionist Swrajit Sarkar’s careful breakdown of eight oft-overlooked foods aims to simplify the complex landscape of dietary advice.
From nutrient-packed greens like kale and spinach to overlooked powerhouses like watercress and Swiss chard, each food featured is packed with vitamins, minerals, and antioxidants. Sarkar’s guide not only highlights the nutritional benefits but also offers practical tips on how to incorporate these foods into everyday meals.
These overlooked dietary gems offer more than just taste—they promise a plethora of health benefits. By consuming these nutrient-dense foods, one can increase their dietary intake while enjoying a varied and delicious dining experience. Sarkar’s advice serves as a gentle reminder to prioritize these often underrated foods for a healthier, more nutritious lifestyle.