The Whole30 diet Nutrientrich not eating Muscle preservation through foam rolling, legumes, dairy, and specific other food groups for 30 days. Quinoa Mushrooms Including the seeds of other squashes.

Nutrient-rich foods -

Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.

Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients.

Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.

Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term.

People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health. Nutrient-dense foods are rich in nutrients relative to their calorie content.

These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Kris Gunnars, BSc — Updated on July 6, Salmon Sardines Kale Seaweed Garlic Shellfish Potatoes Liver Berries Eggs Bitter melon Dark chocolate FAQ The bottom line Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies.

Bitter melon. Cocoa and dark chocolate. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jul 6, Written By Kris Gunnars. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Feb 23, Written By Kris Gunnars.

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This list is focused on simplicity. While you could divide up each cruciferous vegetable into its own rank or seed or organ meat , many foods of the same family provide nearly the same benefits.

For example, pairing broccoli with kale is less beneficial than pairing broccoli with bell peppers and carrots. Rotating your seeds, greens, cruciferous veggies, and organ meats or other protein throughout the weeks rather than pairing them together will give you the most bang for your buck.

Remember: variety is key! Organ meats are one of the most nutrient-dense foods on the planet, and one that folks are eating less and less of. While red meat in and of itself provides similar benefits — for example, iron and protein — having a few servings of liver per week is going to keep you high up in the nutritional ranks.

A single serving of beef liver provides more than the daily recommended value of vitamin B12, B2, and vitamin A. Many people suffer from iron deficiency and this is one of the most valuable sources of it we can include in our diets. Plus, it acts as a thorough B-complex multivitamin which is arguably one of the most important.

Start out with chicken liver which is smaller and has a milder flavour. You can count on any organ meat topping the list for nutrient-density. Again, eating nose to tail has major benefits! Sardines can easily be found in tins on the grocery store shelves making it easy to stock up your pantry and get your vitamins and protein on the go.

A serving of sardines provides protein and heart-healthy omega-3 fatty acids. Moreover, you can pack in both vitamin B12 and vitamin D which are two common deficiencies in adults. Of course, people have been eating eggs for years as a hearty source of protein, fat, and overall nutrients.

There was a scare at some point due to their cholesterol content, but there are plenty of benefits to be reaped from foods with dietary fat. A single egg is packed with vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, protein, and omega-3s.

Most seaweed varieties are nutrient-dense and similar in their vitamin and mineral composition. There are countless varieties of algaes and sea plants, but the most common edible types include nori like in sushi rolls , kombu, dulse a good seasoning substitute for salt , furikake another good umami seasoning , kelp, wakame, and chlorella often found as a supplemental powder.

Even gram for gram, it packs a punch. Its B-vitamin load paired with iron makes it nutritionally comparable to red meat minus the protein. Unsurprisingly, good old leafy greens kale, collards, spinach are a classic when it comes to healthy eating.

I highly recommend cycling greens as each green has a slightly different makeup in its vitamin and mineral content. With that said, the most nutrient-dense greens are the big, hearty ones: kale, chard, and collards , as well as the more delicate watercress , which is a nutritional powerhouse.

Beetroot greens fall into this category too. Spinach and arugula also pack quite the punch. Compared to less nutrient-dense iceberg lettuce and romaine, the more colourful greens often have the most benefits. Salad greens are notably high in vitamins A, E, C, and K in addition to being antioxidant-rich.

Dark leafy greens are also high in folate which is a B vitamin. They even contain some iron plus essential minerals like calcium, magnesium, and potassium. Eating enough greens and placing emphasis on variety is a surefire way to hit all your micronutrient needs.

Exotic berries and berry powders are often sold at high prices in health food stores. Acai packets are often sold in the freezer section and can be added to smoothies for a boost, while goji berries can be sprinkled on top of oatmeal to up your antioxidant intake.

Acai is loaded with vitamin A and trace minerals. Both berries are rich in antioxidants making them a solid cancer-fighting food, good for your skin, and more. Like with greens, these berries are easy to identify as a superfood due to their rich, deep colours. The bones of an animal contain a different nutrient makeup than the muscle meat, similar to the organ meats.

This makes bone broth abundant with minerals such as calcium, magnesium, potassium, and phosphorus. Fish bones contain iodine while cartilage tissues provide glucosamine and chondroitin which support healthy joints. As a rule, the animal part being used supports the same parts in the human body.

A good bone broth will gelatinise when cooled and settled. This is because the final product is rich in collagen which is an excellent source of protein with benefits for gut health, skin, hair, nails, and essential amino acid intake. Berries blackberries, raspberries, blueberries, etc.

are one of the most antioxidant-rich fruits which is mostly where they get their superfood status from. Ultimately, antioxidants protect the cells against damage from free radicals which may reduce risk of cancer, neurodegenerative diseases, and more.

There is a clear winner with wild caught, though. Generally speaking, fatty fish is a nutrient-dense food and salmon is a clear winner. Grass-fed beef is superior to corn or grain-fed beef when it comes to nutrient density.

In fact, the difference can be quite substantial. Most notably, grass-fed beef contains far more omega-3 fatty acids whereas conventional beef will contain more omega-6 fatty acids. Choose grass-fed when possible, but all beef is a good source of these vitamins and of course, an excellent source of protein.

Think broccoli, kale, cauliflower, cabbage, Brussels sprouts. Glucosinolates are responsible for the bitter flavour in these veggies and also the source of their antioxidant and anti-inflammatory properties. Each veggie is also fibrous and rich in vitamin C, folic acid, iron, calcium, and selenium.

Raw intake of cruciferous vegetables can be a lot for digestion, and the nutrients in these foods are best absorbed when lightly cooked.

Starchy orange root vegetables like sweet potatoes and pumpkin have a similar nutrient makeup, so other winter squash varieties are rather nutrient-dense as well. For example, butternut squash, kabocha squash, acorn squash, and delicata squash.

Sweet potato is a good alternative to regular potato. While both are high in fibre and provide whole food carbohydrate energy, sweet potatoes are loaded with nutrients making them an optimal starchy multivitamin. They also contain both soluble and insoluble fibre and are rich with antioxidants.

Garlic is also rich in manganese, vitamin B6, vitamin C, and selenium. Beets are another vibrant food that gives away its superfood status with just one look. The root itself is also quite nutrient-dense. Coconut is primarily composed of dietary fat, but most markedly, they contain medium-chain triglycerides.

Coconut oil is an efficient means of reaping the nutritional benefits of this tree nut. MCT is thought to have metabolic benefits which can improve weight loss and management. Many nutrient-dense foods are easily added to any meal, regardless of your flavour preferences.

Pesto, anyone? Fresh herbs contain vitamins A, E, and K in addition to polyphenols which make them high in antioxidants. Most seafood is jam-packed with the essentials.

Oysters are a delectable indulgence worth partaking in. Recipe: Oysters with Zesty Vietnamese Dressing. Give your pizza an upgrade with a can of anchovies. These tiny treasures of the sea pack in iron, calcium, magnesium, selenium, vitamin B3, and vitamin D.

Anchovies are great for adding saltiness and umami flavour to dishes e. Caesar salad dressing so you can use them quite creatively. Ways to eat: Anchovies on buttered toast or with crackers and roasted red peppers, add them to pasta, and Caesar salad, to meet stews for extra umami flavour.

Like beef, sourcing grass-fed lamb makes a difference in the omega fatty acids makeup of the food. Conventional or grass-fed lamb is a good source of iron, zinc, and vitamin B Pastured pork contains considerably more selenium and vitamin B.

Pork belly is also rich in B complex vitamins and heart-healthy monounsaturated fats. In general, all cuts of pastured pork are very nutrient-dense.

Recipe: Chinese Crispy Pork Belly. Many nutrient-dense foods are animal-based protein sources, but black beans are here to speak for the plant-based protein sources! Yoghurt is an outstanding choice for anyone with a host of benefits. It does, however, have many similar benefits.

Mushrooms come in all different varieties, but they all boast a serious nutrient lineup with a high amount of dietary fibre, B vitamins, copper, and potassium. Artichokes are an easy food to add to the diet considering you can add canned artichokes to homemade pizzas or salads with ease.

These colourful fruits are loaded with nutrients, but most importantly, tomatoes earn their nutrient-density from lycopene — an antioxidant. The orange colour in carrots is due to their claim to fame as a superfood a. This is an antioxidant that the body converts to vitamin A.

Carrots are also abundant in fibre, vitamin K1, and potassium. Bell peppers are akin to oranges in the vitamin C department.

Sweet bell peppers are especially nutritious so choose the warm-coloured varieties to reap the most benefits. Recipe: Quinoa Stuffed Peppers Gluten-free. Raw cacao is a powder with a rich chocolate flavour without the sweetness.

Its most notable benefit is flavanols — a powerful antioxidant. One particular flavanol — epicatechin — is thought to boost brain function. It also contains magnesium, iron, calcium, potassium, and phosphorus.

They also have a good deal of iron, zinc, copper, and vitamin K. Chia seeds are another example of a true superfood.

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