National Nutrition Week 2023: 7 nutrient rich plants for healthy diet

In celebration of National Nutrition Week 2023, we're delving into the world of nutrient-rich plants that should be on your plate for a healthier lifestyle. These superfoods are not only delicious but also packed with essential vitamins, minerals and antioxidants that can elevate your well-being.

2 things you need to know

• Incorporating kale and spinach can boost your daily nutrition.
• Berries and quinoa provide antioxidants and essential nutrients naturally.

Spinach and kale

Spinach is loaded with vitamins A, C, and K offering a potent mix of antioxidants and minerals like iron and calcium. Whether sautéed, tossed into a salad or blended into a smoothie, spinach is a versatile addition to your diet.

(Green powerhouse is loaded with Vitamin A, C and K | Image: iStock)

Kale is another leafy green champion, boasting an impressive nutritional profile. High in Vitamins A, C, and K, it also provides antioxidants and fibre, making it a nutrient-dense choice. Try it as kale chips, in salads or blended into a refreshing green juice.

Broccoli

Broccoli is rich in vitamin C, Vitamin K and fibre, offering a range of nutrients and potential health benefits. Roast it with a drizzle of olive oil and a sprinkle of garlic for a tasty treat.

Sweet potatoes

Bursting with beta-carotene, sweet potatoes are a vitamin A powerhouse and a good source of fibre. Their natural sweetness makes them a delicious and nutritious addition to your diet. Baked, mashed or roasted, sweet potatoes are a versatile choice.

(Sweet potatoes are a vitamin A powerhouse | Image: iStock)

Berries 

Blueberries and strawberries are nature's candy. Packed with antioxidants and vitamin C, berries not only tantalise your taste buds but also boost your health. Add them to your morning cereal, or yogurt, or enjoy them as a guilt-free snack.

Quinoa

Quinoa is a protein-rich grain that contains all essential amino acids, making it an excellent choice for vegetarians and vegans. It also provides fibre, B vitamins, and minerals, making it a nutritional powerhouse. Use it as a base for salads, stir-fries or as a side dish.

(Quinoa contains all essential amino acids | Image: iStock)

Legumes 

Legumes such as beans, lentils and chickpeas are protein-packed and provide essential nutrients like fibre, folate and iron. Incorporate them into soups, stews and salads, or use them to make plant-based burgers.

Chia seeds

Chia seeds are small but mighty. They're high in Omega-3 acids and fibre, offering a nutritional boost to various dishes. Mix them into your yogurt, or oatmeal or use them as a thickening agent in smoothies.

(Chia Seeds are high in Omega-3 acids and fibre | Image: iStock)

This National Nutrition Week, make a commitment to include these nutrient-rich plants in your diet. They not only taste great but also contribute to your overall well-being, helping you achieve a healthier and happier lifestyle. Remember, a balanced diet with a variety of colourful, plant-based foods is the key to optimum nutrition.