When it comes to healthy eating, most people are confused and make the wrong choices. With so much information available, it’s hard to tell what a perfect diet looks like. This explains why over 90 percent of Americans fail to meet their nutrient requirements. The modern diet is low in vitamin A, vitamin B6, vitamin v12, vitamin D, fiber, potassium, iron, and magnesium.
If you care about your health, eat more of these nutritious foods:
Bok Choy
Also known as leafy Chinese cabbage, bok choy is one of the most nutrient dense foods on Earth. It provides large amounts of zinc, essential fatty acids, calcium, niacin, and folate. This veggie also contains over 70 antioxidants that fight free radicals and lower inflammation. One cup delivers 64 percent of the recommended daily intake of vitamin K, 59 percent of the RDA of vitamin C, and 40 percent of the RDA of vitamin A.
Kale
Rich in minerals and antioxidants, kale is the ultimate superfood. When consumed regularly, it reduces blood pressure, prevents cancer, and improves blood glucose control in diabetics. One serving (67 grams) provides 206 percent of the RDA of vitamin A, 684 percent of the RDA of vitamin K, and 134% of the RDA of vitamin C. It’s also an excellent source of vitamin B6, manganese, calcium, potassium, and copper. What’s even more impressive is that kale has only 33 calories per cup, making it perfect for dieters.
Watercress
One serving of watercress contains over 106 percent of the RDA of vitamin K along with high amounts of zeaxanthin, lutein, phytochemicals, vitamins A and C, and other antioxidants. This leafy green vegetable may lower the risk of colon, prostate, and breast cancer, protect vision, and improve bone health. It’s also a rich source of nasturtiin, a compound that inhibits the release of carcinogens in your body.
Other nutrient-dense foods include broccoli, Brussels sprouts, arugula, bell peppers, oranges, papayas, plums, and berries. These fruits and veggies boast a high antioxidant value and improve overall health. They can also prevent most types of cancer and add years to your life.
