4 important nutrients and common foods rich in them

Nutrients are essential substances that the human body needs to function, grow, and maintain overall health. They include macronutrients like carbohydrates, proteins, and fats, which provide energy, and micronutrients like vitamins and minerals, which support vital processes such as immunity, bone strength, hormone production, and brain function. Each nutrient plays a unique role — for instance, calcium strengthens bones, iron aids in oxygen transport, and vitamin C boosts immunity. A balanced intake of these nutrients through a varied and wholesome diet is crucial for the overall functioning of the body. This piece of information explores 4 important nutrients and common foods rich in them.

Per 28-30 gms of roasted pumpkin seeds offer 150 mg of magnesium. It is said that they are an excellent natural source of magnesium, containing significantly high levels compared to pumpkin fruit and peel. The study also says that magnesium plays a crucial role in bone formation and is associated with higher bone density and also helps control blood pressure, reduce heart disease risk, and maintain healthy blood vessels by increasing nitric oxide production.
How to consume it: Roasted pumpkin can be topped on salads or soups, or one can blend them into powder and use in dough or as a filling.

On a per 100-gram basis, cashews contain around 290-292 mg of magnesium, making them a significant contributor to magnesium intake. And it is said that regular consumption of cashews in controlled manner helps improve cholesterol levels, reduces inflammation, and better blood sugar control.
How to consume it: One can simply consume roasted cashews or one can top it on salads or soups, or saute in fillings of wrap, roll, or can be added in smoothies and shakes.

1 medium avocado offers about 58 mg of magnesium. According to a study, higher intake of magnesium along with other key nutrients like potassium, fiber, and vitamins K and E, collectively supports cardiovascular and metabolic health. It is also said that magnesium in avocados, combined with their high monounsaturated fat content, may help reduce inflammation, improve cholesterol profiles.
How to consume it: One can consume it raw or can be used as topping of toast, or one can blend it into smoothie for maximum benefits.

Per 100 gms of cooked lentils offer 3.3 mg of iron and dry lentils offer around 7-8 mg of iron per 100 gms. According to studies, lentils are an excellent plant-based source of iron, making them particularly valuable in vegetarian and vegan diets. According to studies, iron from lentils supports hemoglobin formation and oxygen transport in the blood, helping prevent iron-deficiency anemia. Lentils’ high fiber and nutrient content also promote heart health and gut function.
How to consume: They are best consumed as a side dish in the form of curry. One can also add them to cutlets and kebabs to change the texture and enjoy the maximum benefits.

It is a popular plant-based source of iron and raw spinach offers 2.7 mg of iron per 100 gms and cooked one offers 3.6 mg iron per 100 gms. It is suggested to consume spinach with vitamin C-rich foods for better absorption of iron. Spinach remains a nutrient-dense vegetable offering multiple vitamins, minerals, and antioxidants beneficial to health
How to consume it: It can be consumed as a smoothie, shake, or can be used in dough or blanched and added to salads or soups.

Cooked chickpeas offer around 2.9 mg of iron per 100 gms and dry chickpeas offer around 6.2 mg of iron per 100 gms. They are also rich in protein, fiber, folate, and manganese and other micronutrients that support general health.
How to consume it: It can be consumed as hummus, curry, or one can enjoy them boiled in salad.

It is an excellent source of folate also known as vitamin B9, which is important for cell growth and DNA formation. Cooked 100 gms of asparagus offers 149 mcg of folate and raw ones offer 52 mcg per 100 gms. According to a study, folate helps maintain healthy homocysteine levels, reducing the risk of atherosclerosis and stroke. Asparagus also contains vitamins B6, B12 (traces), C, K, and antioxidants, which complement folate's health effects
How to consume it: It can be simply sauteed and consumed as a side dish. One can also use it for soup and smoothie for taste and nutrition.

One medium orange offers around 40-50 mcg of folate and helps with red blood cell formation. Oranges are also rich in vitamin C, which enhances the absorption and utilization of folate in the body.
How to consume it: One can consume it raw, add to salad or juice it and make dressing for salads as well.

100 gms of raw beetroot offers 109 mcg of folate and 100 gms of cooked beetroot offer 80 mcg of folate. Folate from beetroot supports DNA synthesis, cell division, and hemoglobin formation. It is crucial for pregnant and lactating women to prevent neural tube defects (NTDs) in infants.
How to consume it: It can be consumed as puree, hummus, salad, or one can use them for soup as well.

It is a good plant-based source of calcium and offers 47 mg of calcium in raw form per 100 gms. 100 gms cooked broccoli offers around 40-50 mg of calcium. Broccoli also contains vitamin K1, which supports bone health by aiding calcium metabolism. The calcium in broccoli is relatively well absorbed compared to some other plant sources, as it contains lower levels of oxalates that inhibit calcium absorption.
How to consume it: It can be used in soup, salads, or one can also make paratha or a curry with it.

100 ml of milk offers 120 mg of calcium and calcium in milk is highly bioavailable, meaning it is efficiently absorbed and utilized by the body, partly due to the presence of lactose and certain proteins that enhance calcium absorption.
How to consume it: It can be used to make desserts or one can consume it hot or cold with a topping of turmeric and pepper to gain maximum benefits.

Cheese is also a rich source of calcium. For instance, Parmesan offers around 1100-1200 mcg per 100 gms or Cheddar offers around 700-750 mg calcium per 100 gms.
How to consume it: It can be consumed as a topping for salads, soups, or one can use them on top of pizza, quesadilla, and can be used as base for rolls too.

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