February 2022

11 Nutrient-Rich Foods for a Healthy Diet

By Parul Dube

Nutrients are essential compounds present in the foods we eat that our body needs to support the growth, repair and maintenance of the tissue cells. Let’s know about the essential nutrient rich foods.


Nutritionally, carrots are a great source of carbohydrates, carotenoids and vitamin A. 70 g of carrot contains up to 601mg of vitamin A which is essential for maintaining healthy organs, immune systems, and eyesight.


The antioxidants present in mushrooms may protect your body from free radicals, which can help reduce the risk of certain types of cancers. It also contains Vitamin D that absorbs calcium in the body.


Peanuts are a great source of antioxidants like vitamin E and protein which is a building block for the muscles in the body and also provides energy.


Kale is one of the super nutritious green leafy vegetables. It is full of vitamins and minerals and has medicinal properties. Kale contains antioxidants, beta-carotene, vitamin C and polyphenols.

Citrus Fruits

Citrus fruits are rich in vitamin C and potassium that strengthens the immune system. In addition, this fruit helps produce white blood cells, which defend the body against any infections.

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Spinach is also one of the most popular, nutrition-rich foods and leafy vegetables. It is considered to be a superfood, that is full of nutrients and is very low in calories.

Sesame Seeds

Sesame seeds are an excellent source of copper and magnesium and contain healthy fats. iIt is essential for the vital organs and maintains the hormone levels in the brain.


Oysters are one of the most nutritious seafood. They are high in essential minerals and proteins and are low in carbohydrates. In addition, it contains zinc which helps the immune system.

Tuna Fish

Tuna provides several health benefits. It is rich in Vitamin B complex, which helps to boost collagen production in skin cells, keeping them young and healthy.

Soy Milk

Soy milk is also a nutrition- rich food, excellent in sodium and potassium. These are essential electrolytes that our body requires to support various physiological processes. Soy is also great for weight loss.

Green Grams

Green grams are a natural source of plant-based protein, complex carbohydrates, fibre and other nutrients. In addition, it is a prevalent vegan food choice.


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