Eating a balanced diet is more than just consuming meals to satiate your hunger. It’s about nourishing your body with essential vitamins and minerals that aid in maintaining optimum health.

At Nadcell, we know the benefits of having your body working at its optimal state and that having the right levels of vitamins, minerals and nutrients is essential for your well-being.

Obviously, part of what we do here is offer IV infusions and booster shots of essential vitamins and minerals to top up your diet, but it’s not always easy to get the right amount of nutrition, even if you eat well. Perhaps, you have a condition, are feeling run down or would simply benefit from a vitamin booster to supplement your diet. If so, get in touch and tell us about your nutrition and lifestyle and we can recommend the perfect vitamin and mineral infusion – we have a large selection and can also tailor our infusions to your needs.

Here is our guide to the best foods for a healthy life, focusing especially on foods high in essential vitamins, and how they can contribute to your well-being.

Nutrient-Dense Foods

Nutrient-dense foods are those packed with beneficial vitamins and minerals but with comparatively fewer calories. These foods are low in sugar, salt, starches and unhealthy fats making them ideal for a healthy lifestyle. The key to a balanced diet is to consume a variety of these nutrient-rich foods, each contributing different vitamins and minerals to your diet.

Such foods include:

• Fruits and Vegetables: Naturally low in fat and high in nutrients.
• Lean Meats and Fish: High in protein and other essential nutrients.
• Whole Grains: High in fibre and complex carbohydrates.
• Dairy and Dairy Substitutes: Filled with calcium and other nutrients.
• Legumes, Nuts, and Seeds: Rich in fibre, protein, and essential fats.

VIDEO: The Eatwell guide to foods, drinks and dietary patterns that promote good health.

Essential Vitamins

Vitamin A

Vitamin A is essential for healthy vision, skin, and immune functions. Foods high in this vitamin include carrots, sweet potatoes, and eggs. Other sources are dairy products and some fish. Be sure to include these foods in your meals for a dose of vitamin A.

B Vitamins

The B vitamins are a group of eight distinct vitamins that play a crucial role in cellular functioning. Whole grains, such as brown rice and porridge, are an excellent source of many B vitamins. Other foods high in B vitamins include lean meats, eggs, legumes, seeds, and nuts.

Vitamin C

Vitamin C is a powerful antioxidant that aids in the body’s healing process and boosts the immune system. Citrus fruits like oranges, kiwis and strawberries are high in vitamin C. Vegetables such as tomatoes, bell peppers and broccoli also provide a good dose of this essential vitamin.

Vitamin D

Vitamin D aids in calcium absorption, promoting bone health. Fish, like tuna and mackerel, are high in vitamin D. Other sources include fortified dairy products, cereals and egg yolks.

Vitamin E

Vitamin E contributes to healthy skin and eyes and strengthens the body’s natural defence against illness. Foods high in vitamin E include avocados, spinach and seeds.

Vitamin K

Vitamin K is primarily known for its role in blood clotting. Leafy green vegetables, broccoli and brussels sprouts are some of the best sources of vitamin K.

Health Benefits of Nutrient-Rich Foods

Consuming nutrient-rich foods can boast numerous health benefits, including reducing the risk of chronic diseases like heart disease and type-2 diabetes. They also contribute to weight management and overall well-being.

The Best Foods for a Healthy Life

Let’s delve deeper into some specific foods that are high in these essential vitamins.

Fish

Fish, especially oily ones like salmon and trout, are abundant in many essential vitamins, including vitamins A, B1, B2, B3, B5, B6, B12, D and E.

Dark Leafy Greens

Spinach, kale, and other dark leafy greens are rich in vitamins A, B2, B3, B6, B9, C, E, K and Beta-Carotene.

Seeds

Sunflower and flax seeds are among the best sources of B vitamins and vitamin E.

Broccoli

Broccoli, along with other cruciferous vegetables like Brussels sprouts and cabbage, offers a healthy dose of vitamins A, B9, C, E, K and Beta Carotene.

Lean Meats

Lean cuts of pork, beef and lamb are rich in B vitamins. Opt for cuts that have “loin” or “leg” in their names for leaner options.

Nuts

Almonds, walnuts and other nuts are high in vitamins B1, B2, B6 and E. They also make a heart-healthy snack.

Eggs

Eggs provide a good amount of vitamins B2, B5, B12 and D. Limit your consumption to not more than two a day.

Avocados

Avocados are packed with vitamins B5, B6, B9 and E. However, due to their high calorie and fat content, keep your intake to no more than half an avocado a day.

Incorporating Nutrient-Rich Foods into Your Diet

While it’s important to know about these foods, it’s equally vital to incorporate them into your daily meals. Here are some tips to help you do so:

• Use whole grains for cooking instead of refined grains.
• Include a variety of fruits and vegetables in your meals.
• Opt for lean meats and fish for protein.
• Choose low-fat dairy products or their substitutes.
• Include legumes, nuts and seeds in your diet.

It’s about Balance

A balanced diet includes a wide variety of nutrient-rich foods. To maintain a healthy lifestyle, make sure you’re consuming enough of these foods that are high in essential vitamins. However, if you’re on a strict diet, such as vegetarian or vegan, or have specific dietary restrictions, it’s advisable to consult with a healthcare provider to ensure you’re getting all the necessary nutrients.