7 Nutrient-Rich Foods You Must Include in Your Daily Diet

The human body cannot produce everything required for its function. Therefore, you need to include the seven essential nutrient-rich foods in your diet to maintain optimal health.

Having a balanced diet rich in nutrients is essential for the normal functioning of your body. Therefore, you must consider including nutrient-rich food items in your diet to improve your immune system and overall health.

Nutritious foods often include a lot of minerals, vitamins and low-calorie ingredients to nourish your body. They even help in reducing the risk of chronic health conditions. Getting these healthy nutrients through food ensures your body can properly absorb them.

So, try eating foods that contain high nutrients.

What is Nutrient-Rich Food?

Foods that are high in nutrients are often low in sodium, sugar, starch, and bad fats. They even contain high minerals, vitamins, and fewer calories. These help in nourishing the body and keeping you healthy. Such foods also help in reducing the risk of various chronic diseases.

Which Nutrient-Rich Foods is Important?

Nutritionists spend so much time discussing digestible minerals, vitamins, nutrients, and other fractions of proteins required for the human body. However, people often take important nutrients for granted.

To improve your health and immune system, your body requires foods rich in the three macronutrients, such as carbohydrates, proteins, and fats. The body also needs micronutrients (such as vitamins and minerals) in small portions.

Food rich in both macro and micro-nutrients is sufficient for a balanced meal. It’s important to consume nutrient-rich foods because they function as the building blocks of your body’s cellular growth, as well as improve immune function, increase energy, and boost overall repair.

Following is the List of 7 Nutrient-Rich Food for a Balanced Diet:



Since vegetables are the main part of the essential nutrients food lists, such as minerals, vitamins, and antioxidants, you must consume a variety of vegetables daily.

Vegetables in different colours have a complete range of nutrients for your body. Dark, leafy greens are the best source of essential nutrients. They include:

  • Kale
  • Spinach
  • Broccoli
  • Green beans
  • Collard greens, etc.



Creamy, thick, and smooth yogurt is a great source of potassium, protein, and calcium. It is also a good source of natural probiotics to improve digestion.

The nutrients present in yogurt help build strong bones and keep your immune system stronger.

It is best to use plain, non-fat yogurt for making smoothies, dips, and salad dressings. You may even use it for tipping soups, nachos, stews, and other recipe toppings.



Nuts are high in nutrients. So, having a handful of nuts daily is a good way to provide sufficient nutrients to your body. It is best to have almonds, walnuts, cashews, pistachios, etc. in the right portion daily.



Eggs are a great source of natural protein and contain all eight amino acids required for your body. Having eggs daily for breakfast will keep you full for longer and offer you enough energy for working all day long. It even provides sufficient nutrients to your body.

You can also, know about some more healthy facts about eating eggs.



Refined white flour is used for making baked goods and bread. But it has limited nutrition for the body. This is because the major nutrition is in the outer shell and hull of grains that are removed by the manufacturers while procession.

However, having whole grains, including hull, is a good source of vitamins, minerals, and fibre for your body. Whole grains even add rich texture and flavour to different dishes.



Milk is referred to as a complete food in itself. This is because it includes ample protein, fat, minerals, vitamins, and carbohydrates needed by your body. You may consume it as a drink or in the form of different dairy products, such as paneer and curd.



All the fruits are packed with essential nutrients and have various nutritional values. Therefore, you must include fruits in your breakfast or enjoy them as a healthy evening snack regularly.


A varied and balanced nutritious diet is the one containing enough plant-based foods and limited processed foods. You must include the given nutrient-rich foods in your diet to improve your overall health.

If you want to go to a restaurant for nutritious food, Amritsr restaurant in Bangkok is the best choice. The restaurant serves traditionally cooked Indian food that’s rich in nutritional value and authentic taste.

  • 26/13, Eleven Bangkok, Sukhumvit Soi 11 , Next to Holiday inn Express, Khlong Toei, Bangkok 10110, Thailand

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