Abundant nutrients in small portions
Some foods can provide essential vitamins, minerals, and plant compounds in very small portions. This helps supplement nutritional deficiencies without making meals heavier.
For example, kiwis are rich in vitamin C, fiber, and potassium, which can aid digestion, reduce constipation, and maintain healthy blood pressure. Research shows that just two kiwis a day have the same effect as fiber supplements.
Seaweed is also a valuable source of nutrition. Just 5 grams of nori seaweed provides enough iodine for the thyroid gland to function properly. Minerals such as calcium and magnesium also help keep bones and the heart healthy.
Pumpkin seeds stand out for their rich magnesium, zinc and antioxidants. A handful of pumpkin seeds can support the heart, stabilize blood sugar and boost immunity.
Seafood and nuts rich in micronutrients
Nutritious seafood such as sardines and oysters cannot be ignored. A small box of sardines provides omega-3, calcium and vitamin D, an important trickyxty for bones and the heart. Meanwhile, just three to four oysters provide a large amount of zinc, selenium and vitamin B12, helping to boost immunity and nerve health.
Brazilian seeds are also very noteworthy. Only one to two seeds meet the daily requirement for selenium, a mineral that plays a role in protecting cells from oxidative stress and supporting thyroid function.
Finally, chia seeds with high fiber and omega-3 content can aid digestion, reduce inflammation and increase satiety, while providing calcium and magnesium for a strong skeleton system.
According to Morgan Pearson, MS, RD, a nutritionist in New York (USA), the nutritious foods in this small serving are very helpful for maintaining overall health. "You don't need to eat too much to get enough micronutrients," said Pearson. Just a few nuts or a small portion of food can provide superior nutrition".
She emphasized that, instead of relying too much on supplements, incorporating these nutritious natural foods into your daily diet will help your body absorb more optimally.
Kiwi, seaweed, pumpkin seeds, sardines, oysters, Brazil nuts and chia seeds are the seven nutritional "heros" in small portions. Proper supplementation of these foods not only helps improve health but also helps prevent many chronic diseases.
