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NUTRITION TIPS FOR THE NEW YEAR 2022


Benefits of Nutrient-Rich Foods and Personal Balanced Diet For Overall Health and Good Energy Level


The concept of nutrient-rich foods/functional foods is getting more and more popular and more people are increasing their focus on health, wellness and self-care. Nutrient-rich foods are certain foods that are so high in vitamins, minerals, antioxidants, fibre, or probiotics, these nutrient-rich foods have powerful health benefits. Evidence shows that these foods known as functional foods, may prevent disease, promote healthy growth and development, and prevent nutrient deficiency.


Nutrient-Rich Foods

  • Nutrient-rich foods/Functional foods provide benefits that go beyond its basic nutritional value because of what it contains. For example, soy is considered functional because it is a protein that is proven to reduce cholesterol levels, a benefit that goes beyond its nutritional value.

  • Nutrient-rich/Functional foods are also foods that have been fortified to add health benefits. An example of a fortified food is orange juice, which is high level of calcium to improve bone health.

To start a wonderful New Year 2022 by focusing on our overall health, prevent diseases and for runners and athletes to properly fuel and refuel our body, will provide much more health benefits, and a higher fitness level. Starting a great New Year 2022 we should focus on natural foods that are naturally rich in vitamins and minerals and more nutrients, which are so much better for our body.

Examples of Nutrient-Rich/Functional Foods

Nutrient-rich foods are simply those that naturally contain vitamins, minerals, heart-healthy fats and antioxidants, fibre and some probiotics.


  • Fruits: Berries, kiwi, pears, peaches, apples, oranges, bananas

  • Vegetables: Broccoli, cauliflower, kale, spinach, zucchini

  • Nuts: Almonds, cashews, pistachios, macadamia nuts, Brazil nuts

  • Seeds: Chia seeds, flax seeds, hemp seeds, pumpkin seeds

  • Legumes: Black beans, chickpeas, navy beans, lentils

  • Whole grains: Oats, barley, buckwheat, brown rice, couscous

  • Quinoa

  • Seafood: Salmon, sardines, anchovies, mackerel, cod

  • Fermented foods: Tempeh, kombucha, kimchi, kefir, sauerkraut

  • Herbs and spices: Turmeric, cinnamon, ginger, cayenne pepper

  • Beverages: Coffee, green tea, black tea


The Benefits of Nutrient-Rich/Functional Foods

The nice natural nutrient-rich foods, have several health benefits beyond their nutritional value. These fresh and healthy foods help to correct nutrient deficiencies, promote healthy growth and development and prevent disease. Some examples of functional foods that provide health benefits:

1. Omega-3 fatty acids, which help to reduce inflammation, promote heart health and boost brain function.

2. Iron-fortified foods, having a good level of iron in the body can help to raise energy levels and our attention span. Also, eating iron rich foods benefits the immune system and stimulates the production of healthy red blood cells. For runners and athletes, iron stimulates muscle growth and supports muscle strength and good energy level.



Incorporating Nutrient-Rich/Functional Foods Into Our New Year 2022 Diet

Incorporating functional foods doesn’t have to be difficult. As long as we maintain a well-balanced diet rich in whole foods according to our body type, health, or illness, training schedule and intensity, our body should get the nutrients, vitamins and minerals it needs to function properly and maintain our overall health and wellness.


To plan and follow a great New Year 2022 nutrient-rich/functional foods diet, all we should focus on is listening to our body, see how it feels and which nutrients, vitamins, and minerals our body is asking for. We should eat more natural fruits, especially nice berries and more fresh vegetables, green vegetables, high-protein, healthy fats, nuts and seeds, healthy carbohydrates. We should eat more fresh vegetables at lunch and dinner and some nice fresh fruits.


To avoid following restrictive diets if we have no health issues or diseases, is a better option to help our body feel more balanced, stable, with better energy level.


Follow a Balanced Nutrient-Rich Foods Diet, Maintain Great Overall Health, Feel Stronger and Better, Enjoy Nice Great Runs and a Great New Year 2022!