Nutrient rich foods to add to your diet

Conversations about healthy eating often include the mention of superfoods – nutrient-rich foods that offer plenty of vitamins and minerals.  

A healthy, balanced diet isn’t as difficult as some cookbooks and nutrition experts can make it seem. It’s all about choosing a mix of nutrient rich foods to fuel your body each day.

The best ingredients are those that have plenty of nutrients and not too many calories; your aim should be to eat a diet of foods rich in vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Still not sure where to start? Here are some of the nutrient-rich staples to incorporate as part of a varied diet:

  • Kale – Small but mighty, kale is one of the most nutrient-dense leafy greens going. Just 100 grams will give you vitamin C, vitamin A, vitamin B6, potassium, calcium, magnesium protein and fibre. If you’re put off by the slightly bitter taste of the raw leaves, try making kale chips instead. Lightly sprinkle oil and salt over some kale leaves and bake in the oven until crisp and dry. It’s a simple and delicious snack that might even help you resist the urge to reach for the bag of crisps.
  • Sweet Potatoes – This incredibly versatile vegetable is delicious a dozen different ways. Their rich flavour makes them a favourite with all ages, and when served with the skins on, are one of the most nutritious vegetables you can eat. With plenty of potassium and vitamin A in every bite, for once it’s a dish that’s as delicious as it is healthy for you.
  • Greek Yogurt – Greek Yogurt is an excellent source of protein, potassium and calcium, as well as a great source of gut-boosting probiotics. Skip the sugar-filled yogurts that fill the aisles of your local supermarket and opt for plain Greek Yogurt instead; it’s smooth, creamy and thick, and the natural tang tastes delicious with everything from honey to berries and granola. If you’re not a big breakfast person, try incorporating a dollop into a smoothie instead – it helps make your drink nice and smooth and offers up that slow burning energy you need to get you through the day.
  • Beans – Endlessly versatile, beans are the only foods recognised as both a vegetable and a protein. There’s a reason vegetarians love these little dynamos so much; they are flavourful, easy to cook and are an excellent source of protein when you don’t want to eat meat. Packed with fibre, phytonutrients and low-fat protein, a diet rich in beans can help combat the risk of diabetes, cardiovascular disease and some cancers. Look for ways you can incorporate them into your favourite dishes – they taste great in soups, stews, chilli, salads, burritos and alongside scrambled eggs.
  • Blueberries – Nicknamed the “brain berry”, blueberries are packed with antioxidants and can help fend off cancer, diabetes, and memory changes associated with age. Rich in fibre, and vitamins A and C, you can reap the benefits of this sweet snack with a serving size as small as a cup. Try them sprinkled over Greek Yogurt for breakfast, with pancakes or baked inside a delicious autumnal berry crumble.

What are your favourite healthy ingredients?



The following two tabs change content below.

Rachel - Silversurfers Assistant Editor

Hello there! I’m Rachel and I’m the Assistant Editor for Silversurfers. I work behind the scenes to bring interesting, informative and entertaining subject matter to the Silversurfers community. I hope you enjoy the features we have shared with you. Please feel free to comment below and share your thoughts with us, we love to hear from you!

Latest posts by Rachel - Silversurfers Assistant Editor (see all)

Leave a Comment!

Not a member?

You need to be a member to interact with Silversurfers. Joining is free and simple to do. Click the button below to join today!

Click here if you have forgotten your password
19th Sep 2018
Thanks for voting!
All these lovely rich foods but what happened to those wonderful BLACKCURRANTS used to be able to get them however they seem to have disappeared.
12th Feb 2016
Thanks for voting!
Thank you for mentioning Gluten Free,but for me it is not about just being Healthier, it is a strict necessity, I had eaten a normal diet all my life until 1995 when I got diagnosed with
severe Coeliac Disease, I was only 6 stone and spent months in Hospital, as it had been left undiagnosed, I have not had a normal
piece of Bread for 21 years, but pleased to say that I am well and eat a good diet of other Gluten Free Wheat Free foods. Don't put up with being told repeatedly it is IBS ask for a Blood test for Coeliac Disease .

Community Terms & Conditions

Content standards

These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.

You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.

Contributions must:

be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.

Contributions must not:

contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.

Nurturing a safe environment

Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.

We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!