Nutrient Density: The Key To Optimal Health
By: Marcela Camargo and Kimberly McIntyre
In previous articles, we’ve talked about some of the signs or indicators that someone might be constipated, the connection between stress and constipation, and several things that could help increase bowel movements and their quality.
However, while there are many tips and techniques that help relieve constipation, it is almost impossible to get rid of it in its entirety if we don’t eat nutrient-dense foods.
But what exactly are nutrient-dense foods and why does our body need them to relieve constipation? The truth is, eating nutrient-dense foods will not only help improve digestion, but a person’s overall health.
Here’s why.
WHAT IS NUTRIENT DENSITY?
Nutrient density is the ratio of nutrients to calories present in foods. Therefore, when we talk about “nutrient-dense” foods, we refer to foods that are rich in beneficial nutrients (such as vitamins, minerals, fiber, antioxidants, healthy fats, etc.) and are relatively low in calories.
Here is a simple example: Eggs offer a high amount of essential vitamins, minerals, antioxidants, and protein, and they only contain about 70 calories per unit. Therefore, eggs are considered a nutrient-dense food. In contrast, potato chips, are considered poor in nutrient density because the amount of calories in them surpass the amount of nutritional benefits that they have to offer.
WHY IS NUTRIENT DENSITY IMPORTANT?
While optimal health is not about counting calories, it definitely is about counting nutrients.
It is very important to understand that calories don’t always mean the same thing. A 500-calorie order of french fries at a fast food restaurant means something completely different as a 500-calorie salad with fresh greens and clean proteins. The first offers almost zero nutritional benefits, while the second is all about nutrients that our body will be thankful for. This is why nutrient density is so important.
Nutrient-dense foods not only help our bodies function properly, but also help prevent several chronic diseases such as as heart disease, high blood pressure, diabetes and obesity.
Furthermore, implementing a nutrient-dense diet will always be the best step to take when suffering from constipation because of the amount of fiber present in many of these foods. Despite knowing this, for some reason many people prefer to relieve their constipation through the “easier” route of laxatives and stool softeners. However, this short-term solution can give people long-term damage that few people know about.
THE DANGERS OF LAXATIVES
Suffering from constipation is not a pleasant feeling. It is uncomfortable, and in some cases, painful. For this reason, many people decide to take laxatives and stool softeners that help them eliminate and relieve their symptoms. But as much as they seem to provide an easy solution to relieve constipation, these products could be making the problem even worse.
When a person relies on laxatives for elimination, they can cause the natural intestinal motility to stop functioning. According to Cornell Health, the abuse of laxatives can lead to the intestines becoming dilated and ineffective in eliminating stool; therefore, making the constipation problem even worse. This in turn can cause stool to build up along the colon leading to toxicity.
The use of laxatives and stool softeners can also lead to dehydration. When people abuse these medicines, they could also experience diarrhea, which causes people to lose too much fluid. Furthermore, diarrhea also causes people to lose important electrolytes such as sodium, potassium, and chloride, which are essential for optimal health.
So what’s the best “laxative” to improve digestion and relieve constipation? Nutrient-dense foods, along with the many tips and techniques we’ve discussed in previous articles.
TOP NUTRIENT-DENSE FOODS
At the end of the day, nutrient-dense foods will not only help improve digestion, but all systems and processes in the body. It all circles back to nutrient-dense foods.
Don’t know what foods are considered nutrient-dense? Here’s a list of some of the foods that contain a high amount of nutrients (in no particular order.)
Kale (and other leafy greens like spinach and arugula)
Seaweed
Garlic
Asparagus
Microgreens
Sprouts
Eggs
Salmon
Sweet potatoes
Quinoa
Nuts (walnuts, peanuts, pecans)
Berries (blueberries, strawberries, raspberries, blackberries)
Avocado
Beans
Lean poultry and meats
Carrots
Beef and chicken liver
Oysters
Dark chocolate
Apples
Prunes
Seeds (pumpkin, chia, hemp, sunflower)
Lentils
Edamames
Cruciferous vegetables (broccoli, cauliflower, Brussel sprouts)
Greek yogurt
Tilapia
Almonds
Oats
Mushrooms
TWISTING
One of the best ways to ensure those nutrient-dense foods are traveling through the digestive system properly is by exercising and performing other helpful techniques such as twisting.
Twisting helps massage abdominal organs and stimulate the digestive fire (also known as Agni). Therefore, practicing twisting poses help stool move through the colon, ultimately leading to a successful elimination process.
One of the best things about twisting is that it can be very simple, and it can be done at any time and place. Click here for a list of twisting yoga poses.
THE KEY TO OPTIMAL HEALTH
At the end of the day, you have the power to open the door to optimal health. It is up to you to use the key for that door or opt for a different path that could lead to a lifetime of disease.
Eating nutrient dense-foods doesn’t have to be expensive, hard, or boring. And the best part is that your body, mind and soul will be forever thankful, and reward you with a fulfilling and vibrant life!