from Micronutrient-ricj Medical School Micronutrient-rich fruits a Ph. MMicronutrient-rich Dietary Mucronutrient-rich from fruits, as part of High-intensity resistance training overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fruits and veggies are probably what come to mind when you think of healthy foods, but other whole foods have high nutrient density values, too.

Micronutrient-rich fruits -

Improving diet quality also includes increasing intakes of inherently micronutrient-dense foods which, in addition to containing high amounts of bioavailable essential micronutrients, contain thousands of synergistic compounds bound together in a complex food matrix, which may have important health effects.

Importantly, different foods have different micronutrient densities. Thus, prioritising efforts to increase consumption of foods with the highest micronutrient density can help improve micronutrient adequacy most effectively.

Some of the most common micronutrient deficiencies that are of greatest public health concern in low- and middle-income countries include iron, zinc, folate, calcium, vitamin A, and vitamin B12 deficiency.

Identifying the top food sources of these micronutrients could help aid policies and programmes aimed at improving micronutrient adequacy and reducing malnutrition. A recent global analysis published in Frontiers in Nutrition sought to answer this question. The authors combined food composition data from different world regions to estimate the micronutrient densities, including bioavailability, of a broad set of foods.

The study developed an overall score to rate foods in terms of their density in commonly lacking micronutrients. The top sources of these priority micronutrients are organs liver, spleen, kidney, heart , small fish, dark green leafy vegetables, shellfish clams, mussels, oysters, shrimp, crab , ruminant meat goat, beef, mutton, lamb , eggs, milk, and canned fish with bones Figure1.

Other good sources include cheese, pork, yogurt, fresh fish, pulses beans, peas, lentils , teff a traditional grain from Ethiopia , and canned fish without bones. Figure 1. Calories and grams needed to provide an average of one-third of recommended intakes of vitamin A, folate, vitamin B12, calcium, iron, and zinc for women 15 - Hypothetical average requirements for mass are based on an energy density of 1.

AR, average requirement; Vit, vitamin. The general finding that animal-source foods, which are often consumed infrequently and in small quantities in low- and middle-income countries, and dark green leafy vegetables are top sources of commonly lacking micronutrients is not surprising.

However, what may be surprising is that certain healthy foods, including most fruits and vegetables, nuts and seeds, whole grains, and chicken, are not particularly dense in bioavailable micronutrients commonly lacking in low- and middle-income countries.

These foods certainly provide important nutritional benefits beyond these specific micronutrients, for example, by protecting against non-communicable disease risk. Nevertheless, the implication for many low- and middle-income countries where dietary diversity is low is that nutrition programmes and policies may benefit from specifically targeting the most micronutrient-dense foods - organs, small fish, dark green leafy vegetables, shellfish, ruminant meat, eggs, milk, and canned fish with bones.

However, micronutrient density is just one of many important considerations. For programmes to effectively improve diets, they must be grounded in the constraints of supply and demand, including understanding which foods can be sustainably produced and feasibly made affordable and desirable for consumers.

Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties 41 , Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats. Strawberries are a favorite fruit for many. In particular, strawberries are a good source of vitamin C, folate, and manganese Though known for its pungent smell, durian is incredibly nutritious.

It also contains plenty of other B vitamins, copper, folate, and magnesium Finally, durian pulp has probiotic effects, which may support healthy gut diversity 49 , Cherries are a great source of fiber and potassium, both of which are important for heart and gut health 51 , 52 , Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

In fact, whole olives and olive oil make up a large component of the Mediterranean diet , which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity 55 , 56 , 57 , Watermelon is a highly nutritious summer favorite.

In particular, watermelon is one of the top sources of lycopene , a carotenoid that gives watermelon its pink-red color. A diet high in lycopene is linked to lower levels of oxidative stress and inflammation.

The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes 60 , 61 , Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet UV rays, reduce the risk of sunburns, and help your skin heal faster 63 , 64 , Finally, watermelon has a uniquely high water content.

A single wedge grams provides Also known as the Chinese gooseberry, kiwi is great for your health. Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin 66 , One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation Peaches are another summer favorite.

They also contain the carotenoids lutein, zeaxanthin, and beta carotene While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body.

Therefore, make sure you eat the peach skin to reap the greatest health benefits 70 , Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned.

Guava is a fantastic source of vitamin C. Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit 73 , Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin It may likewise protect against chronic diseases and support a healthy immune system Grapes are convenient, healthy, and particularly high in potassium and vitamin K, which both support heart health.

These compounds include 75 , 76 :. While all varieties of grapes provide benefits, red and purple grapes have the highest antioxidant content. In particular, they produce purple-red pigments called anthocyanins, which have been linked to better heart and brain health 8 , Pomegranates are known for their high antioxidant content.

They contain a lengthy list of beneficial plant compounds, such as flavonoids, tannins, and lignans. These have strong antioxidant and anti-inflammatory properties that help fight free radicals and reduce your risk of chronic disease 77 , 78 , 78 , One high quality study found that people experienced significantly lower levels of inflammation after drinking 8.

Grapefruit is one of the healthiest citrus fruits. In an observational study including 12, people, grapefruit consumption was linked to higher levels of HDL good cholesterol and lower body weight, waist circumference, body mass index BMI , triglycerides, and levels of inflammation Moreover, regularly consuming grapefruit may aid weight management and promote heart health 83 , 84 , Ready to increase the amount of nutrients you pack into your meals?

Here are some tips for adding the most nutrient dense foods to your diet:. Author and lecturer Michael Pollan points out that there are 80, known edible plant foods, about 3, of which have been, or still are, in common use in the human diet. And yet over 60 percent of calorie intake worldwide consists of just four highly subsidized, industrialized crops: corn, rice, soy and wheat.

Buying organic produce is definitely a step in the right direction to avoid dangerous chemicals, pesticides, herbicides and GMOs. Rather than trying to be perfect, do the best you can. People love to oversimplify foods in the human diet.

But foods cannot necessarily be quantified and classified based on their individual nutrients alone. When you quantify foods according to basic nutrients they contain, rather than considering the complex combination of compounds found in whole foods, you lose sight of the big picture.

You want to focus on getting nutrients into your body the natural way as much as possible. We can also assume that foods that contain the highest amounts of known nutrients like leafy green veggies and berries, for example likely contain the largest number of beneficial, but unknown, compounds as well.

For example, if you ate only foods high on the nutrient density scale, your diet would be too low in healthy fats. If a very active person ate only the foods highest in nutrients, he or she would ingest too much fiber and not get enough calories every day.

Eat a variety of real foods that you enjoy from all different food groups including protein and fats, in addition to plants , and you should already be on your way to eating a nutrient-dense, balanced diet. In , an analysis of Canadian supermarkets produce by The Globe and Mail and CTV News found that nutrient levels had fallen dramatically in fruits and vegetables during the course of just a generation.

Comparing nutrient level changes in a year span, the analysts found that the average supermarket potato had lost:. Twenty-five fruits and vegetables were analyzed with similar findings.

Broccoli is thought of as one of the most popular superfoods, and yet according to some research, modern-day broccoli may be about 63 percent lower in calcium and 34 percent lower in iron than in previous centuries. Agronomist Phil Warman says that modern farming practices and market emphasis are mostly at fault for nutrient degradation.

A major problem regarding nutrient density is the fact that industrial farms are growing crops in soil that has falling levels of nutrients. This living biological matrix contains the essential compounds that plants turn into usable nutrients, and yet the National Academy of Sciences reports that American crop soil is being eroded at 10 times the rate that it can replenish itself.

Topsoil grows back at the rate of an inch or two over hundreds of years, but industrial agriculture is interfering with the process, says geologist David Montgomery. This soil degradation across the planet is contributing to rapidly rising cases of malnutrition, warns the United Nations.

The farming methods used by industrial agriculture leave soil little time to restore itself.

Fruit Micronutrient-tich good for you, but furits is truits Micronutrient-rich fruits fruit? Micronutrient-rich fruits fruit offer health benefits, Micrnutrient-rich include Micronutrient-rich fruits much Wild salmon population as possible. Healthcare professionals know that fruit is a highly nutritious, delicious, and convenient addition to any diet. With more than 2, varieties of fruit available, you may wonder which ones you should pick. Each type of fruit brings its own unique set of nutrients and benefits to the table. Micronutrient-ricj foods are Micronutrient-rich fruits in vitamins, minerals and other Microntrient-rich important to High-intensity resistance training health. Nutrient density is the amount of frits you High protein foods for the calories consumed. Research suggests that the standard American diet is energy-rich and nutrient-poor. When we say energy, we mean calories. When you see the mark, you can be confident the product aligns with our recommendations for an overall healthy eating pattern.