Top 15 Nutrient Rich Foods [Infographic]

Top 15 Nutrient Rich Foods (Powerhouse Foods)
Infographic from Totalbeauty.com

Eating a clean, whole food diet that includes dark, leafy greens is today's standard "prescription" for everything from losing weight to addressing a myriad of health conditions and chronic diseases including diabetes, cancer, autoimmunity and heart disease.

What's so special about leafy green vegetables?   Leafy greens are considered nutritional powerhouses because they are very nutrient dense.

Leafy greens are an excellent source of vitamins, minerals, antioxidants, fiber, phytochemicals and other nutrients that are essential to optimal health.  These include Vitamins A, C, E, K, Folate, Potassium, Iron and Calcium.

Top 10 Foods Rich in Vitamin C
Top 25 Foods Rich in Vitamin E

For individuals who are trying to lose weight and burn fat, leafy greens are thought to help weight loss in several ways.  First, they are low in both calories and fat. Second, they supply dietary fiber.

The ingestion of soluble and insoluble fiber has been extensively studied for its role in weight and fat loss as well as digestive and metabolic health. Fiber helps make us feel full, thereby reducing or preventing overeating.  Fiber helps to regulate blood sugar levels.  Fiber acts as a sponge for toxins and clears them out of the body.  Fiber also helps regulate bowel movements and regular consumption generally prevents constipation.

Many weight loss experts generally recommend consuming 35-50 grams of fiber a day, together with plenty of pure, clean water.

A study of 47 fruits and vegetables sought to identify the most nutrient dense foods.  According to the study, the top 15 nutrient powerhouse fruits and vegetables (PFV) were all leafy greens as illustrated in this infographic.

Details of the study can be found here: Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach (CDC)

Infographic source, article and further reading:  Move Over Kale, There's a New Top Veggie in Town - Totalbeauty.com

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Health Benefits of Root Vegetables [Infographic]

Eat Root Vegetables for Their Health Benefits and to Replace Grains in the Diet
Infographic from Dr. John Axe

Root vegetables provide complex carbs and starch, are high in fiber, are an excellent source of anti-inflammatory and alkalizing antioxidants, as well as certain vitamins, minerals and other nutrients that have a wide range of proven health benefits.

Starchy, complex carbs are also very satiating, providing a feeling of fullness and satisfaction and, thus, potentially decreasing snacking which generally leads to weight gain and interferes in weight loss efforts.

Root vegetables are typically high in dietary fiber.  Dietary fiber is essential to digestive health, helps detoxify the body, and is thought to greatly aid in weight loss.

For individuals with gluten intolerance or sensitivity, starchy root vegetables are a healthy option to replace grains in the diet.

This infographic entitled "Benefits of Root Vegetables" from Dr. John Axe illustrates other important health benefits of root vegetables.

Healthy root vegetables include carrots, leeks, parsnips, potatoes, rutabagas, sweet potatoes and turnips.

See:  Root Veggies 101

Infographic and to read the article on root vegetables health benefits go to:  Top 10 Root Vegetables to Replace Grains.

Related:

15 Foods to Include in an Every Day Diet
15 Foods that Boost Metabolism
Power Foods for Heart Health
The Benefits of Going Green

15 Healthy High-Fiber Foods [Infographic]

15 Healthy High-Fiber Foods Infographic from Gourmandia.net

Dietary Fiber:  Health & Weight Loss Benefits

Recent and ongoing research suggests that getting an adequate amount of dietary fiber on a daily basis is important to overall health.

It is also thought to be one of the keys to successful weight loss or healthy weight maintenance because fiber makes you feel full and satisfied.

Feelings of satiation, in turn, cause you to eat less.

Fiber is also linked to many other health benefits.  For more information how fiber is essential for a healthy diet, go to:  Mayo Clinic, Healthy Lifestyle, Nutrition and Healthy Eating, Dietary Fiber.

As with other important nutrients, it is generally advised that dietary fiber be obtained from food, rather than from supplements.

Infographic

This infographic from Gourmandia.net entitled "15 Healthy High-Fiber Foods That Make You Feel Full and Satisfied" illustrates some of the foods that are the highest in fiber:

✿ Oatmeal
✿  Hummus
✿  Almonds
✿  Raspberries
✿  Carrots
✿  Apples
✿  Pears
✿ Avocado
✿ Barley
✿ Dark Leafy Greens
✿ Brussels Sprouts
✿ Raw Seeds (Chia, Flaxmeal)
✿ Broccoli
✿ Peas
✿ Artichoke

Infographic source and for other terrific health and food related infographics and information, go to:
Gourmandia.net - Infographic Files.

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The Benefits of Going Green
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