A nutritious food item is a food item that has a rich amount of nutrients in comparison to the amount of calories. When you eat nutritious foods, you are feeding your body the most essential vitamins and minerals your body needs to function. These nutrients may include minerals, vitamins, essential fatty acids, phytonutrients and fiber. There are several foods that are considered “super foods” and should be a part of your daily diet.


When trying to eat healthy foods, think in color. It seems the more intense the color, the more nutrients there are in a natural food. Blackberries can be included in this category. Blackberries provide 28 percent of the daily fiber needed based on a 2000 calorie diet. Blackberries also are a super-source of vitamin C. These power berries provide more than 50 percent of the vitamin C a person needs daily. With only 60 calories a cup, these berries are packed with antioxidants that may help prevent cancer.

Dark Green Leafy Vegetables

Dark green leafy vegetables like spinach and swiss chard are some of the most nutritious foods you can add to your diet. Dark green leafy vegetables are packed with vitamin A, vitamin C and fiber. These greens also contain plant sterols and stanols that absorb cholesterol from food.

Green Tea

You don’t have to just eat your nutrition, you can drink it as well. Green tea has been studied to have high levels of antioxidants that my protect against heart disease and cancer. The Japanese drink green tea like Westerners drink soda, and the Japanese have a very low cancer and heart disease rate.

Fish with Fatty Acids

Omega-3 fatty acids are found in rich fishes like salmon, tuna and sardines. Omega-3 fatty acids, according to the American Heart Association, can reduce the risks of heart disease. Some eggs, baby formulas and pastas are now fortified with omega-3 fatty acids.

Beans and Legumes

Beans are packed with protein and fiber along with plant sterols. Beans like black beans have more than 55 percent of the folate needed in a person’s daily diet. Black beans are even known to have a compound called molybdenum, a nutrient known to detoxify your body of sulfites. Sulfite is a common preservative in many prepared foods. When choosing a bean, choose the darkest color for the most amount of antioxidants. Select beans like black, kidney, brown and yellow beans.


Quinoa, an ancient grain grown mostly in Peru, is known as a power grain. High in protein and magnesium, this grain has been prescribed to those who suffer from migraines. Magnesium is a mineral that helps the blood vessels relax, allowing blood to flow easily through your head without constriction. Magnesium’s relaxing effect on blood vessels also benefits a healthy cardiovascular system.

Vitamin C

Foods packed with vitamin C include berries, orange bell peppers, broccoli and kiwis. Vitamin C is known to lower your risk of cancer. Just one kiwi can provide 95 percent of the vitamin C needed in one’s daily diet.