What to eat: Add these foods rich in vitamins, minerals, antioxidants to your diet plan

Rich in fibre, vitamins, and minerals, whole grains such as quinoa, oats, and brown rice are provide a steady release of energy and help regulate blood sugar levels (Image: Canva)

Maintaining good health isn't just a goal — it's the cornerstone of a fulfilling and productive life. It means nurturing both your physical and mental well-being, reducing the risk of chronic diseases, and enhancing longevity. By embracing healthy habits like regular exercise, healthy diet, quality sleep, and stress management, you are investing yourself for a vibrant future.

Emphasising the pivotal role of nutrient-rich foods in maintaining overall health, Dolly Kumar, Founder and Director of GAIA- Cosmic Nutracos, says, "These foods, rich in essential vitamins, minerals, and antioxidants, are crucial for bodily functions such as metabolism, immune system support, and cell repair. Incorporating them into your diet can boost energy levels, and strengthen your immune system."

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The power of nutrient-rich foods

1. Vitamins A, C, and K: Vegetables like spinach, kale, broccoli, and carrots are not only low in calories but also dense in essential nutrients. They deliver a good mix of vitamins A, C, and K, along with minerals like potassium and magnesium. These nutrients are essential for various bodily functions, including bone health, vision, and immune support.

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2. Vitamin C rich fruits: Berries, oranges, and kiwi are rich in vitamin C, a powerful antioxidant known for its immune-boosting properties. Vitamin C also plays a key role in promoting healthy skin and collagen production. Berries, in particular, offer added benefits with their high fiber content and an array of phytonutrients.

3. Whole grains for sustained energy: Whole grains such as quinoa, oats, and brown rice are excellent additions to your diet. Rich in fibre, vitamins, and minerals, they provide a steady release of energy and help regulate blood sugar levels. These grains also contain B vitamins, essential for metabolism and cognitive function, keeping your brain sharp and energised.

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4. Nutrient-dense nuts and seeds: Nuts and seeds are nutritional powerhouses packed with healthy fats, protein, fibre, vitamins, and minerals. They boast antioxidants like vitamin E and selenium, which protect cells from damage and reduce inflammation. Including a variety of nuts and seeds in your diet promotes heart health, aids brain function, and supports overall well-being.

Incorporating these nutrition essentials into your daily meals can elevate your health and vitality. Whether it's eating green vegetables, enjoying vitamin C-rich fruits, savoring whole grains, or snacking on nuts and seeds, every bite is a step towards a healthier you.