Four nutrition-packed foods to easily add to your diet for better health

Top view of female hands cutting delicious grilled salmon steak served on plate with mashed peas, salad of fresh vegetables and lemon slice on black textured background
Healthy don't have to be boring! (Photo: Gettyimages)

Blessed are those who can feast every day, but there are only so much we can eat in a day and over a period of time without messing up our health. Get the most out of your calories by choosing the right nutritional foods that are delicious and contains all the good vitamins.

Not all foods are built equal, so we're looking at the four of the most nutrition-packed foods that you can easily fit into your diet. Incorporating a little of something on this list a few times weekly might pave the way for better health.

1. Salmon

One of the best nutrients that you can get from salmon is the omega-3 fatty acids, which are vital for the optimal functioning of your body and organs. The omega-3 acids present in salmon can help reduce inflammation in your body, improve eye health, and boost heart health.

Not only that, but salmon is also power-packed with proteins, which helps to heal the body after injury, and vitamin Bs, which maintain the optimal functioning of your brain and nervous system. Salmon also contains astaxanthin, an antioxidant that reduces oxidation of LDL (bad) cholesterol and increases the levels of HDL (good) cholesterol.

Salmon is extremely versatile when it comes to how it can be presented on the dining table. It is delicious no matter how you cook it, whether steamed, stir-fried, grilled, baked or even served raw as sashimi.

2. Garlic

One of the must-haves when stir-frying, garlic is not just a magical ingredient that turns your dishes flavourful, but it also packed densely with nutrient. The combination of nutrients is impressive, from vitamins C, B1, and B6, to calcium, manganese, potassium, and selenium.

The active compounds in garlic are said to help in the reduction of blood pressure and bad cholesterol. Containing antibacterial properties, eating garlic or garlic supplements can also help combat common colds.

Complementing many savoury dishes, you can easily add garlic when stir-frying your vegetables and meats to boost not just the taste but also nutrients in the dish.

3. Kale

Vegetables are go-to when people think of healthy food, but kale reigns top of the chain. A cup of raw kale contains 684% of the Daily Value (DV) for Vitamin K and 206% DV for Vitamin A, along with other nutrients such as manganese, copper, and potassium.

High in antioxidants, kale also contains various flavonoids and polyphenols, especially quercetin and kaempferol. These help in heart disease prevention, decrease blood pressure, and have anti-inflammatory properties.

Kale can be added to your green smoothie or simply eaten as part of your salads. You can also make your own kale chips by adding a sprinkle of salt, then drizzling some extra virgin olive oil and baking them until dry.

4. Blueberries

Rich in antioxidants while low in calories, blueberries are one of the most popular superfoods. They have been shown to increase your body’s antioxidant levels, which protect your body from free radicals that can damage your cells.

Blueberries have also shown to help decrease cardiovascular risk factors in obese persons, reducing both blood pressure and LDL oxidation levels. Bioactives in blueberries have also been shown to improve insulin sensitivity in obese, insulin-resistant persons, making them suitable to be snacked on.

You can include blueberries in your fruit salads or smoothies, and have them as a healthy snack in between meals in moderate amounts.