When it comes to health and its maintenance, all that you will need is a diet that is rich in nutrients. The essential thing to keep in mind is that your body must absorb the requisite amount of carbohydrates, vitamins, fats, and minerals which is only possible by having nutrient-dense foods. The significance of Nutrient-rich foods in the daily diet is important and you have to prepare food accordingly not only for maintaining good health but also to ensure that your body gets all nutrients that it needs. You may suffer from deficiency diseases unless your daily diet consists of nutrient-dense foods. For instance, proteins are important for building the immune system and strengthening the body muscles. On the other hand, our body gets energy from carbohydrates. Consuming fat is imperative as it plays an important role in the proper functioning of the brain. Vitamins and minerals regulate the processes of the human body. Along with this, it is important that you consume water in requisite quantities thereby allowing your body to absorb all the nutrients properly.
What Nutrient-Rich foods should be in a regular Diet?
1. Kale
This is one of the most nutritious among the green leafy vegetables and contains fibers, minerals, vitamins, bioactive compounds, and antioxidants. Having a portion of this vegetable every day fulfills your requirements of Vitamin A, C, K1 along with minerals such as copper, manganese, magnesium, calcium, and potassium. 
2. Garlic
Did you ever think that this vegetable that smells strong and leaves its presence long after you have consumed it is such an important food? While it is true that garlic can make bland dishes taste delectable, it contains significant amounts of calcium, potassium, manganese, copper, and selenium and rich in vitamins B6, B1, and C. It has been proved that garlic contains allicin, an ingredient that helps in lowering LDL and raises HDL which minimizes the chances of heart diseases. 
3. Salmon
This is a fish that is known to many people but not all of them prefer to eat it or more so not aware of the ways to cook this animal protein. The presence of Omega-3 fatty acids makes this fish the preferred choice of people across the world. In addition to this, salmon fish is loaded with vitamins and minerals and reduces the chances of heart diseases when consumed regularly. 
4. Potato
This is one of the most common vegetables which is high in carbohydrates although a few people are aware that potato also contains minerals such as manganese, copper, iron, and magnesium. It is also rich in Vitamin B and C. You can prepare a lot of Nutrient foods using potatoes. 
5. Blueberries
Considering the nutritional value of fruits in important if you want to maintain good health. As a matter of fact, fruits must be included in your diet daily. Blueberry is one of those fruits that are rich in antioxidants that allow your body to fight against diseases. Along with this, blueberries also contain anthocyanins and phytochemicals that help in protecting the brain. 
6. Eggs
When it comes to high nutrient foods, egg occupies a significant position. In fact, the nutritious value of a whole egg is so high that it is referred to as the natural multivitamin. egg yolk not only contains vitamins and minerals but is high in luteins and zeaxanthine, the antioxidants that can protect your eyes and avoid problems such as macular degeneration and cataract diseases. 
7. Dark Chocolate
You perhaps love dark chocolate and have used it in cakes and desserts several times without knowing the actual benefits of these ingredients. It is filled with minerals such as copper, manganese, magnesium, and iron that required for lowering blood pressure, improving the flow of blood, reduces LDL thereby improving brain function to a great extent. 
Things to remember
Although you might not get the opportunity to eat High nutrient foods in your diet every day but try to have all these ingredients alternatively for maintaining good health and proper functioning of the body organs. There is no thumb rule to ensure that you will not suffer from diseases. However, when your daily diet includes requisite amounts of nutrients, the chances of diseases reduce to a great extent, and body and mind remain energized for long years.
