9 nutrition-rich foods that everyone should eat


9 nutrition-rich foods that everyone should eat

Wouldn’t it be perfect, if everything we eat is nutrition rich, tasty and super easy to make? Well, unfortunately we don’t live in a world like that. That’s the reason I made this list with super healthy foods for you and your body.

These 9 nutrition rich foods are easy to prepare, delicious and of course super healthy. Let’s begin with number one.


Not only do they help your digestion, as everyone of us knows, there are nutrition bombs! They have high amounts of low-fat protein, are packed with fiber and contain phytonutrients, which are helpful against diabetes and some kinds of cancer.

As if this wouldn’t be enough, they also help to repair and grow muscles. You have plenty ways to add them to your diet. As salad, soup, in chili or blended as a dip.


Smooth and delicious. Yogurt is a great source of calcium and probiotics. It contains protein and helps to build strong bones, keeps the immune system strong and supports digestion. Especially greek yogurt has less sodium than regular yogurt and twice the amount of protein.

You can use yogurt for salad dressings, dips, smoothies or with some fruits as a dessert. My personal recommendation: add a spoon of jam into your yogurt and some nuts. A great breakfast or snack after training!


One of the most underestimated foods on earth. Potatoes are rich in potassium, which is very important for a healthy heart and vitamin A. Especially sweet potatoes have a fantastic taste and still low in calories.

You can do hundreds of things with potatoes. Roast them in the oven, cook them up in the microwave or put them into a frying pan with some oil. Make a lasagna of them or a salad. The possibilities are endless.


Not only protein rich, but also full of unsaturated fats, which are important for heart health. Studies show a decreasing risk in type 2 diabetes, if peanuts are regularly on the diet plan. Furthermore they seem to prevent metabolic and cardiovascular diseases.


Usually made through cow, sheep or goat milk, but it also can be made from soy milk or coconut. Rich in calcium, magnesium, riboflavin, folate and many other nutritions. Similar to yogurt, kefir aids digestion and prevents urinary infections.

Kefir can be used in smoothies, shakes, soups, eaten with potatoes, bread or cereals. A great breakfast, because it’s quite filling and drinkable like a smoothie.


Have you ever met someone who doesn’t like strawberries? Me neither. But they do not only provide us with juicy happiness, strawberries are vitamin C bombs. They are a terrific source of fiber, help to keep the teeth healthy, fight various cancer diseases and improve concentration.

Make a fruit salad, add some honey to it, eat them alone. Strawberries are a popular ingredient in dessert recipes, but can also be added to a salad.


Not only do they provide a meal with that certain something, they’re also low in calories and give us selenium. Additionally mushrooms are an important vegetarian source for vitamin D and copper.

Essential minerals for a healthy nerve system and red blood cell production. Mushrooms can be cooked in minutes and fit to nearly all vegetables and meat meals.


A magnificent source of vitamins and enzymes. Pineapples taste sweet and moreover contain cancer-protective nutrients. Enjoy your pineapple canned, in a sweet fruit salad or as a ingredient in your protein shake.

Sunflower seeds

Small but oh my! Sunflower seeds provide your body with unsaturated fats, which are famous for their positive effects on blood pressure. In addition to that, they curb our hunger through their protein and fiber content.

Sunflower seeds are full of folate, thiamin and iron. Minerals which help us to feel more awake and healthie!

You can enjoy sunflower seeds as a snack on to go or add them to your salad. But also in breads, smoothies and shakes are these seeds a fantastic and healthy snack.

Author’s Bio: Miodrag Kablinovic is founder of Miosuperhealth.com. A health and fitness related blog, that teaches about nutrition, weight loss, fitness and how to make healthy smoothies. Furthermore Miodrag is a passionate martial artist, runner and crossfit-fan.