Know More About Nutrient Density : Build Up A Mass That Is Nourishing
Health, nutrition and nourishing are the buzz words which have somehow found a place in todayâs fast-paced lifestyle. We talk about nutritive and nourishing foods, to keep health-hazards at bay(from prolonging illnesses). What proportion of nutrients should you include in your diet to remain healthy? The answers lies in knowing more about nutrient density.
What is nutrient density, and why is it important?
Nutrient density is defined as the quantity of a particular nutrient present in a given volume of food. Protein-density, carbohydrate-density or fat-density is what is assessed, in our dietary-intake as these form the core nutrients in our diet.
We all know it is imperative to have the right proportion of nutrients in our diet to prevent the incidence of deficiency disorders or diet-related diseases. So if you know more about nutrient density you will easily know as to what quantum of that particular food you require to include in your diet. In short, nutrient -dense foods ensure that you are a wholesome nutrition for your body.
For instance, pregnant women and children will require a higher nutrient-density of proteins, whereas menopausal women will have to go high on calcium-rich foods.
Nutrient-density will also help you distinguish between the nutrient-dense foods and the simply calorie-dense foods. Calorie-dense foods wonât have much of nutrient-content, but only a high calorie-value. For instance, fried foods are calorie rich, nutrient-poor foods.
A look-up of some nutrient-dense foods and nutrient super-dense foods will help you with what will provide optimum inputs for your body.
â¢ Nutrient dense foods : Let us substantiate nutrient-dense foods with an example. Take for instance, a bowl of cut apple and another bowl of potato chips. Both might yield the same calories, but the cup of apple scores high with nutrient density as it is enriched with phytochemicals, minerals, antioxidants etc. So your choice of foods should be those, which have a greater nutrient density per serving. Bananas, papayas, kiwi fruit are some examples of nutrient dense fruits. Whereas, egg plant, celery , green beans, asparagus cucumber, well exemplify nutrient-dense veggies.
â¢ Nutrient dense super foods : To know more about nutrient density, it is worth the while to talk bout nutrient-dense super foods, which provide almost all the essential, requisite nutrients in a small serving. These foods have the core nutrients such as proteins, fats and carbohydrates and are also rich in fiber and other vital elements such as anti-oxidants, , phytochemicals and essential fatty acids to keep the body-system in top gear. Examples of nutrient-dense super-foods include tuna, apples, carrots, broccoli, spinach, kale, oatmeal, whole grains, cherries, oranges and pomegranates.
As elucidated, the nutrient-dense and nutrient super dense foods are what the body needs :to ensure that all the different type of nutrients and other natural elements required for the smooth-functioning of our organ systems, and fortifying the immune system to figh ailments, are met.
Calorie-dense foods on the other hand, just carry flavor and donât do much good. Too much intake of calorie-dense foods can prove to be hazardous. Fatty foods will only pile up on the cholesterol levels, though calorie-rich healthy foods (peanut butter)can be taken by those who are under-weight.
How to make a choice?
When you buy packaged foods, look out for the nutrient/mineral value in the label. Those with lesser calories, sodium and a high nutrient-value should be the ideal-pick. For instance, you can go for low-fat milk , instead of full-cream milk and dairy products such as curd, yoghurt made from low-fat milk supply the body with nutrients and also act as a good âassuagingâ element for digestion.
You lead your life the way you choose to live, and with a world wide access to information, built-up with our resource to know more about nutrient density, you have the best choice on hand â to live healthily and happily.
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