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Nutrient-Dense Foods You Need on Your Plate

By Sara Butler

There's only so much food you can eat in a single day. Even if you had an entire day at Willy Wonka's, you'd still reach your limit (assuming you don't turn into a blueberry first). Because there's a cap on the amount of food you can eat in a day, you need to ensure the food you eat is full of the nutrients your body needs. These foods are called "nutrient-dense" because you get a lot of nutrients in a small serving of food. Here are a few nutrient-dense foods you should consider adding to your diet.


Salmon is king when it comes to healthy fish you need in your life. It's full of essential omega-3 fatty acids that help your body to function at its best. They're also helpful in order to help reduce your chances of developing a chronic illness such as heart disease and diabetes.

Salmon has more to offer than omega-3's, though. It also offers high amounts of magnesium, Vitamin B, selenium, and potassium in just a 100-gram serving. Have this fish one to two times per week to help you keep your body healthy.


You may think that kale is just a fad, but the truth of the matter is that it's become a popular vegetable simply because it's so healthy for you! Kale provides you with Vitamin A, Vitamin C, Vitamin K, Vitamin B6, protein, fiber, copper, manganese, calcium, and potassium. It also contains special cancer-fighting compounds that can only be found in leafy greens.


Garlic may be something you avoid on a date, but you should feel free to use it liberally the rest of the time for your health. That's because aside from being delicious, garlic is high in Vitamin B, Vitamin C, copper, selenium, manganese, potassium, and calcium. It also contains a compound called allicin, which many studies have linked to the lowering of blood cholesterol as well as lowering blood pressure to help improve your heart health.


The nutritional value of fruits is pretty amazing, but even with a lot of stiff fruit competition, blueberries still come out on top nutritionally. They're loaded with antioxidants that can help to safeguard your brain from memory loss as you get older and can help lower cholesterol.

These nutrient-dense foods deserve a place on your plate if you want to improve your health and wellness!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Riverside, Calif.

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