Canned fish like anchovies, salmon, tuna, cod, mackerel & sardines deliver B vitamins, vitamin E, zinc, magnesium, iron, selenium, vitamins A and D & omega-3 fats.
Rotating between different kinds of canned fish boosts dietary diversity & ensures a wider range of nutrients.
While there are other lettuces that pack an even bigger nutrient punch, at least now you know that iceberg lettuce is not just crunchy water or the equivalent of cardboard!
It’s true that Iceberg lettuce is 96% water, but it's also packed with nutrients!
Vitamin, polyphenols, biotin, folate, carotenoids, manganese, fiber, ALA, vitamin B1, vitamin C,copper, iron, potassium, vitamin A, vitamin B6, calcium, magnesium, phosphorus, vitamin B5, vitamin E, and zinc.
96.2% of Americans don’t get enough vitamin E!
Nuts are one of the best food sources of vitamin E and whole-food healthy fats! Snack on a palmful of your favorite nuts just three times a week and you’ll seed-uced in combating this nutrient insufficiency.
What nuts are your go-to?
Coconut water is packed with more nutrients than you would think. Manganese, magnesium,potassium, copper, sodium, and vitamin B2, B1, B3, B5, B6, and C,calcium, iron, phosphorus, selenium, and zinc.
Have you tried it?
Melons can reduce risk of cardiovascular diseases, aging related ailments, weight management, type 2 diabetes, ulcerative colitis and various types of cancers. And they are a delicious way to add more diversity to our diet!
Fun fact surprisingly Cantaloupe comes out on top for nutrient density.
A clear way to see:
• What to eat
• How often to eat it
• And how it all fits together over a week
Learn more: nutrivore.com/product/nutr...
Most nutrition tools ask you to track more. Count more. Measure more. The Nutrivore Weekly Serving Matrix does the opposite.
It gives you a simple weekly checklist based on the foods that provide the nutrients your body needs, vitamins, minerals, protein, healthy fats, fiber & phytonutrients!
This “veggie” comes in the rainbow of colors including red, orange, yellow, green, purple, lavender, brown and white, making it the “bell” of the ball!
What is your favorite way to prepare or enjoy peppers?
The bell pepper is the only member of its genus (Capsicum) that doesn’t produce the chemical capsaicin, which gives “hot” pepper its characteristic burning sensation (the absence of capsaicin is due to a recessive form of a gene).
There are many varieties of lettuce, all with different nutrient profiles. Overall, lettuce is packed with nutrition and even though we may think of lettuce as merely filler, it is a nutrient-dense food and deserves to be put front and center!
What is your favorite salad base?
Is magnesium actually a “miracle mineral” or just another wellness obsession?
The internet hype isn’t totally wrong, but magnesium’s real value has a lot more to do with how deeply it’s involved in everyday body functions than with a flashy health claim.
www.nutrivorenewsletter.com/p/the-surpri...
Edamame are harvested from the soy plant before they are fully ripened, which makes them much sweeter than the ripe, pulse soybean variety.
They’re rich in biotin, folate, vitamin C, iron, magnesium, omega-3 fats, plus a variety of other vitamins, minerals & phytonutrients.
Are you a fan?
Additionally soybeans deliver more fat, more protein, and slightly higher levels of key micronutrients, compared to other legumes, making them a standout in the legume family.
Do you incorporate soybeans into your diet?
Soybeans are protein powerhouses, packing 33.9 g of protein! That is 68% of your daily value in just one serving, making them the second-best food source of protein overall. Soy is also a complete protein, meaning it contains all nine essential amino acids.
Out of all the animal-based foods out there, one group consistently tops the scoreboard in terms of health benefits: seafood! In fact, seafood consumption can positively impact nearly every body system, helping improve both our physical and our mental health.
A good goal is four servings a week.
Don’t discredit that can of stewed tomatoes sitting in your pantry.
When tomatoes are cooked their lycopene (an antioxidant) content increases dramatically. For example, fresh tomatoes have 2,573 mg lycopene per 100 g, while boiled tomato sauce has 13,895 mg.
What is your go-to tomatoes recipe?
cChocolate contains a very high concentration of phytonutrients!
In fact, chocolate contains even more flavonoids than tea. A mere one-ounce serving of dark chocolate contains more than the daily amount of polyphenols associated with diverse health benefits!
What is your go-to chocolate treat?
Did you know that grapes are more nutrient dense than apples? And did you also know they are a good source of CoQ10,a potent antioxidant?
CoQ10 may be helpful in treating or preventing heart and blood vessel conditions, diabetes, gum disease & chronic fatigue syndrome.
How often do you eat grapes?
Breeders then cross-pollinated older, milder varieties with high-yield ones, creating sprouts with far less bitterness The new, better-tasting sprouts reignited public interest, making them popular again and much more profitable for farmers.
Are you now a fan of Brussels sprouts?
Brussels sprouts became unpopular in the 1960s when new machine-harvested varieties turned out very bitter. In the 1990s, scientists identified two compounds, sinigrin and progoitrin, as the cause..
Yes!
You might think that peaches & nectarines are different fruits, as they are marketed that way, but in fact they are the same species! They are almost identical genetically, except peaches carry a dominant allele that gives them their characteristic soft fuzz.
Are you team peach or team nectarines?
Radishes are one of the most nutrient-dense foods on the planet!
When it comes to adding crunch to salads, radishes with their uniquely sharp, pungent, peppery, flavor are a go-to. With a taste similar to horseradish, mustard, and wasabi, these colorful root veggies are sure to liven up any dish.
The nutrient retention of frozen berries is impressive! Some foods are slightly more nutrient-dense frozen, some are slightly less, but the difference in terms of your health is not meaningful, so opt for whatever you prefer!
In the USA, broccoli is the 5th best-selling vegetable (after potatoes, tomatoes, onions and carrots). And yet, Americans only consume an average of 6 pounds of fresh broccoli per year.
How do you like to prepare your broccoli? Or is it a 'no' food for you?
Mussels, are nutrient dynamos which can even rival liver in terms of nutrient density!
Since mussels are filter feeders capable of filtering up to 17 gallons or 64 liters a day, they are also useful bio-indicators to monitor the health of aquatic ecosystems.
Cabbage is amazing! Not intentionally left out.
Mangoes are amazing eaten on their own and in sweet dishes but also make a fantastic addition to savory dishes too.
Whether you prefer to eat them ‘hedgehog’ style, sliced or dried, this fruit is mango-nificent!
Did you know that mangoes contain a wide variety of phytonutrients with anti-inflammatory, anti-cancer, antimicrobial, anti-atherosclerotic, pain-relieving, blood lipid lowering, immunomodulatory, anti-diabetic, and antiallergenic properties?