20 Healthy Foods That Give You Every Nutrient You Need

You may be able to ease up on vitamins and supplements if you add these nutrient-dense foods to your grocery shopping cart

Imagine this: It’s 5 p.m. and you realize that not a single piece of fruit or veggie has passed your lips. Of course, that’s never happened to you. But if you ever find yourself in that situation, don’t just throw in the healthy eating towel—instead, load your body with the nutrients it’s been missing with just a few bites of these foods.

Spinach

Popeye knew what was up: Spinach is one of best sources of potassium and is also rich in vitamin K, vitamin A, manganese, folate, and iron. One cup raw provides over half of your daily recommended value (DV) for vitamin A, which is necessary for healthy vision, immune system, and reproduction. Want even more? Cooked leaves provides over 100 percent! Sauté in a little olive oil and garlic to accompany your dinner or add to a salad.

Brussels Sprouts

Brussels sprouts get a bad rap, but their nutrient profile will set the record straight: One cup cooked provides 195 percent DV of vitamin K—crucial in helping your body absorb calcium—and 125 percent of vitamin C, which plays an important role in the formation of collagen, the main support system of skin, which helps to reduce wrinkles. Plus, they offer more than 10 percent of your vitamin A, vitamin B-6, folate, potassium, and manganese needs for the day. Try roasting brussels sprouts with olive oil and then tossing in balsamic vinegar or dijon mustard to enhance their flavor.

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