Why Keeping Nutrient Density High Is Key
What is nutrition?
Nutrition is the science that interprets the nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. Nutrients are substances required by the body to perform its basic functions. Many bodily functions, like digestion, use nutrients for energy, growth, and cell repair. Nutrients are used to produce energy, detect and respond to environmental surroundings, move, excrete wastes, breathe, grow, and reproduce.
What is nutrient density?
Nutrient density refers to the amount of nutrients you can get from a certain food, compared to the number of calories it contains. It’s a simple way to connect nutrients with calories because nutrient dense foods give you the most nutrients for the fewest amount of calories. In other words, nutrient dense foods give you the biggest bang for your buck. You get lots of nutrients, and it doesn't cost you much in terms of calories.
While limiting your calorie intake could sound like the best part, there are other benefits to eating nutrient dense foods that are more important. Nutrient dense foods also give you all the nutrients you need in order to eat a healthy lifestyle.
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What do nutrient dense foods do?
Nutrient dense foods have a lot of benefits that come along with them. However, there is one important benefit of nutrient dense foods that is vital for your body, especially in times like these. Nutrient dense foods are essential for keeping your nervous system happy and keeping your serotonin levels high, and there are specific nutrients that can help:
B Vitamins
Antioxidants
Omega 3 fatty acids
Fiber
These highly dense nutrients can be found in almost all of the food groups essential for health and wellness.
Nutrient dense foods
When trying to decide which foods to include in your diet, and which foods will be the most nutrient dense, it might be difficult to decide what to choose. So to be more specific, here are some food groups that are high in nutrient density, and examples of the nutrients they contain. In addition, there are examples of the types of food under each food group that you could introduce into your diet, along with Low-FODMAP alternatives:
Vegetables & Fruits
These are the power houses of nutrient dense foods. Vegetables and fruits are packed with vitamins, minerals, fiber, phytochemicals, and antioxidants. Some examples include:
Avocados, Lemons, Strawberries, Blueberries, Broccoli, Carrots
LOW-fodmap options
Zucchini, Spinach, Squash
Proteins
Lean meats, seafood and poultry are excellent sources of protein, B vitamins, iron, and zinc. Protein is an important nutrient for muscles and skin and also can help you feel satisfied and full. Some examples include:
Ground beef, Steak, Liver, Shellfish
low-fodmap options
Salmon, Pork
Whole Grains
Whole grains, like fruits and vegetables provide a variety vitamins, minerals, antioxidants and are an excellent source of fiber. Choose products in which “whole” is one of the first words in the ingredient list, to get the most nutrition from your grains. Some examples, that are also Low-FODMAP, include:
Oatmeal, Brown rice, Whole wheat grains
Nuts & Beans
Nuts and beans are great protein alternatives that are packed full with nutrition. Nuts are a great source for healthy fats and beans are a great source of fiber. Some examples include:
Kidney beans, Bean sprouts, Lentils
low-fodmap options
Flax seeds, Almonds
Dairy
Low-fat dairy products provide calcium and Vitamin D for strong and healthy bones. They are also a great source of potassium and protein as well. Some examples, that are also Low-FODMAP, include:
Egg yolks, Low fat yogurt
Lifestyles that would benefit from a nutrient dense diet
While anyone can benefit from a nutrient dense diet, there are certain lifestyles that would far greatly benefit from it. Once you recognize that you fall within one of these lifestyles, you can begin your experience and be one step closer to a healthy lifestyle. However if you don’t relate with one of these lifestyles, you might find that you could still benefit from including these nutrient dense foods into your diet.
Work from home
Those who work from home, and don’t typically leave their house often, are more likely to benefit from a nutrient dense diet. If you work from home, it’s likely that you don’t get as much outer nutrition as you should. Outer nutrition consists of sunlight, physical touch, and community atmosphere. So if you work at home, there is definitely a high chance that you are lacking these outer nutrients, which means you need to get them from within.
What can be done
If you do work from home, and you find that you are lacking these outer nutrients, there are ways to get dense nutrition from inner nutrients like foods. Try incorporating more nutrient dense foods into your meals, like fruits and vegetables or more leaner cuts of meat. And if it’s a nice day out, take advantage of taking a walk in the sunlight for a portion of your lunch break.
COVID
Those who are affected by the restrictions of COVID, like being under lockdown, are more likely to benefit from a nutrient dense diet. With regards to the times we’re living in, it may be harder to get those outer nutrients than it would be if the circumstances were different. Those who find themselves affected from COVID restrictions or under lockdown, might find it more difficult to get both the outer and inner nutrients needed for a nutrient dense diet.
what can be done
If you are under lockdown, or affected by COVID restriction, try stocking up on the nutrient dense foods when you go out food shopping. And while it may not be the same, try getting all of your friends together one night for a zoom call. It won’t feel the same as being together in person, but it might bring a small sense of community, which is a strong outer nutrient.
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Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs and liver, and once you begin to add these foods to your diet, you can begin to live a healthier lifestyle.
Extra nutrition tips
There are six classes of nutrients; carbohydrates, lipids, proteins, water, vitamins, and minerals. Many of the nutrients within these classes contain highly dense nutrients.
Include vitamins and minerals, like vitamins C, E, and selenium, into your diet. Many foods, like Salmon, have vitamins C and E, which are high in nutrient density.
Dietary fats help your body to absorb the fat-soluble vitamins A, D, E and K, and even support your muscles, brain, bones and skin.
