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Nutrient-dense foods that keep you full

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Regular consumption of nutrient-dense and satiating foods plays an important role in your personal health care. We tell you in detail what they are and why they are beneficial.

Nutrient-dense foods are those with a high nutrient density that can help the body’s functions to be carried out correctly. They help strengthen the immune system, avoid constipation and reduce the risk of developing chronic diseases. They also keep you full for a long time.

For this reason, they must be a regular part of the diet. This makes it easier to maintain a good state of health throughout life. Generally speaking, nutrient-dense and satiating foods are fresh foods, such as vegetables.

They usually contain many vitamins and antioxidants inside. A regular intake helps you avoid deficiencies of essential micronutrients and is associated with a lower risk of death from any cause. Do you want to know more about nutrient-dense and filling foods?

The functions of nutrient-dense and satiating foods

Examples of nutrient-dense and filling foods are strawberries, plums, pineapples, bananas, grapes, avocados, and arugula. They are all characterized by being fresh, and have a limited energy density, but are a source of micronutrients.

Due to their nutritional value, they improve the function of internal physiology, which helps prevent diseases. More precisely, they are an abundant source of vitamin C, an element with many benefits for the organism.

For example, they are important for improving the immune system, both innate and adaptive. This can be read about in a study published in the journal Nutrients. In addition, optimal levels of this vitamin are key to managing the symptoms of infectious diseases.

In addition, the phytochemicals in these foods help to neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues.

This is an effect that has been shown to protect against the development of chronic health problems. An example of these is cardiovascular diseases and also certain types of cancer.

These examples of nutrient-dense and filling foods also provide important minerals that play an important role in well-being. Those that provide iron contribute to maintaining good oxygen transport through the blood. A lack of these can lead to anemia, as evidenced by research in the Journal of Internal Medicine.

When to include these foods in the diet?

Ideally, nutrient-dense and satiating foods should be present in your daily diet. In fact, nutrition experts recommend that your diet plan should be based on fresh produce and that you always get 5 servings of fruits and vegetables every day .

In this way, you can maintain a good state of health throughout life, as long as you also ensure other good habits such as regular physical exercise. It is also important to alternate the intake of raw and cooked food.

Sometimes cooking can affect the availability of nutrients, changing how they are absorbed into the body. Some of these elements can even be leached out and remain in the boiling water .

In this line, it is also a key to prioritize the consumption of food in unprocessed form. When you only use the juice they contain in smoothies, you miss out on some of the fiber, which leads to a concentration of sugar and a faster entry of these into the bloodstream.

Some experts believe that this mechanism may be related to a higher risk of developing metabolic diseases in the medium term, such as type 2 diabetes.

You may also be interested in: Do you gain weight from vegetable proteins?

Consume nutrient-dense and filling foods daily

As you have read, there are certain foods that must be regularly included in your daily diet for the sake of your health. The nutrients they provide are actively involved in the proper functioning of the body, and a too-low intake of them can lead to an increased risk of disease.

Of course, you should bear in mind that it is not enough to just take care of your diet to protect your health as you get older. It is crucial to also promote a series of good habits as a whole.

For example, the daily workout makes a difference, with a particular emphasis on strength training. It is also important to get a good night’s sleep every night to ensure that the recovery processes are carried out and to achieve a good balance at the hormonal level.

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