Nutrient rich foods to add to your diet

Print Friendly

Read any newspaper or magazine article on healthy eating these days and you’re more than likely to find mention of superfoods – nutrient-rich foods that offer plenty of vitamins and minerals.  

From going gluten free to trying a paleo or clean eating diet, if you find it hard to know what healthy means, you’re not the only one – though the concept is simple, increasingly, healthy eating can feel complicated. 

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.

Silversurfers Features Editor

Hello there! I’m Rachel and I’m the Features 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 Silversurfers Features Editor (see all)

Not a member?

Join the silversurfers community today! It's free, easy to do, and is packed full of features and amazing offers!

Join the community!
Click here if you have forgotten your password
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!

More Diet & Exercise

Cooking with Coconut oil Coconut with coconut oil in jar on wooden background
You’ve probably heard about the rise of coconut oil as a superfood, beloved by chefs and...
Sneak in 150 minutes of exercise next week Senior Man and woman exercising with bicycles outdoors, they are
To stay healthy or improve your health as an older adult, the NHS recommends 150 minutes of...
Natural laxatives for better digestion Brown flax seeds on a spoon and flaxseed oil.
Constipation is an uncomfortable digestive issue that can disrupt routines and feel unpleasant...
5 foods to keep you hydrated Cucumber In Water
Water is the essence of life; we ourselves are made up of between 50 to 75% of the stuff, but with...
Treat symptoms of IBS with the FODMAP Diet Mid section of woman with stomach pain in hotel room
Up to one in five of us are thought to suffer from IBS at some point in our lives, leading to...
"Good" And "Bad" Carbs - What Does It All Mean? Granary Bread On Gray Background With Stop Sign
From banning carbs outright to distinguishing between "good" and "bad" carbs, modern diets today...
Easy ways to increase your fibre intake Collection Of Grain, Cereal, Seed, Bean
Fibre is an important part of a healthy diet, especially as we age. It helps keep our...
Clean Eating: The Basics Tasty Breakfast Of Oat Flakes
The Clean Eating trend has become a  foodie phenomenon - but unlike other fad diets that tell...
Celebrate National Vegetarian Week 2016 Heart shaped food
It's National Vegetarian Week; people across the UK are celebrating the benefits of choosing a...
Inspired by the London Marathon? Try running! Senior Couple Running
Last weekend thousands of runners took over the city of London for the annual Marathon challenge...
The benefits of Pilates on body and mind Group of senior people and young woman and men in fitness gym doing sit-ups on the floor
Exercise is important for everyone, but aerobic exercise can put a lot of strain on the heart...
Track your progress with step counters Close-up Of Hand Holding Digital Pedometer On White Background
Regular physical activity is linked to a longer, healthier life; by staying active we can help...