In fact, because nutrient-dense foods are low in calories to begin with because they tend to have lots of fiber, water and no additives , you may be able to actually eat MORE food but still lose weight in the process. Ready to increase the amount of nutrients you pack into your meals?

Here are some tips for adding the most nutrient dense foods to your diet:. Author and lecturer Michael Pollan points out that there are 80, known edible plant foods, about 3, of which have been, or still are, in common use in the human diet. And yet over 60 percent of calorie intake worldwide consists of just four highly subsidized, industrialized crops: corn, rice, soy and wheat.

Buying organic produce is definitely a step in the right direction to avoid dangerous chemicals, pesticides, herbicides and GMOs. Rather than trying to be perfect, do the best you can. People love to oversimplify foods in the human diet.

But foods cannot necessarily be quantified and classified based on their individual nutrients alone. When you quantify foods according to basic nutrients they contain, rather than considering the complex combination of compounds found in whole foods, you lose sight of the big picture.

You want to focus on getting nutrients into your body the natural way as much as possible. We can also assume that foods that contain the highest amounts of known nutrients like leafy green veggies and berries, for example likely contain the largest number of beneficial, but unknown, compounds as well.

For example, if you ate only foods high on the nutrient density scale, your diet would be too low in healthy fats.

If a very active person ate only the foods highest in nutrients, he or she would ingest too much fiber and not get enough calories every day. Eat a variety of real foods that you enjoy from all different food groups including protein and fats, in addition to plants , and you should already be on your way to eating a nutrient-dense, balanced diet.

In , an analysis of Canadian supermarkets produce by The Globe and Mail and CTV News found that nutrient levels had fallen dramatically in fruits and vegetables during the course of just a generation.

Comparing nutrient level changes in a year span, the analysts found that the average supermarket potato had lost:.

Twenty-five fruits and vegetables were analyzed with similar findings. Broccoli is thought of as one of the most popular superfoods, and yet according to some research, modern-day broccoli may be about 63 percent lower in calcium and 34 percent lower in iron than in previous centuries.

Agronomist Phil Warman says that modern farming practices and market emphasis are mostly at fault for nutrient degradation. A major problem regarding nutrient density is the fact that industrial farms are growing crops in soil that has falling levels of nutrients.

This living biological matrix contains the essential compounds that plants turn into usable nutrients, and yet the National Academy of Sciences reports that American crop soil is being eroded at 10 times the rate that it can replenish itself.

Topsoil grows back at the rate of an inch or two over hundreds of years, but industrial agriculture is interfering with the process, says geologist David Montgomery.

This soil degradation across the planet is contributing to rapidly rising cases of malnutrition, warns the United Nations. The farming methods used by industrial agriculture leave soil little time to restore itself.

Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 68 Share on Email Print Article Your heart plays a crucial role in your health.

Axe on Facebook 14 Dr. Axe on Twitter 22 Dr. Sweet potatoes contain a range of other nutrients, such as vitamins A, B-6, and C.

They also contain antioxidants , such as beta carotene. Antioxidants are compounds that have several health benefits and may reduce the risk of chronic conditions, such as cancer. It is possible to boil, roast, or fry sweet potato as either a side dish or part of the main course.

However, to minimize the rise in blood sugar levels, it is best to boil rather than bake a sweet potato and to eat the skin. Every grams g of wild Atlantic salmon contains about 20 g of protein , making it an excellent source of this nutrient.

Protein acts as an energy source and supports a range of bodily functions, such as building and repairing cells and body tissue. It is an essential nutrient for human health, which means that the body requires it to function but cannot produce a sufficient amount itself.

Another essential nutrient that salmon provides is omega-3 fatty acids. In addition to supporting various functions of the body, omega-3 fatty acids may reduce the risk of heart disease.

Salmon is also a good source of minerals, including magnesium, potassium, and selenium , and it is rich in vitamins B and D. Smoked salmon can boost the nutritional content of a salad, or people can eat it as a topping on cucumber slices.

These foods are high in dietary fiber , which is important for digestive health. They are also one of the best plant-based protein sources, making them suitable for a vegan or vegetarian diet. Legumes are another complex carbohydrate that can provide lasting energy to the body, but they also have a low glycemic index and load.

This characteristic means that the body can convert legumes into energy without causing a spike in blood glucose levels, which can help people prevent or manage diabetes. Legumes also contain vitamin B, antioxidants, and several minerals, such as iron, calcium , and magnesium.

It is possible to cook different types of legume together as the primary source of protein in a vegetarian meal. Kale is a highly nutritious, leafy-green vegetable that belongs to the cruciferous family.

This vegetable also contains a large amount of vitamins A, C, and K. Vitamin K is important for bone and tissue health, and it supports other bodily processes, such as blood clotting.

It is less common than vitamins A and C but occurs naturally in kale and other leafy-green vegetables. Kale can make an excellent addition to any salad or smoothie, or people can sauté it. Baby kale is more tender than the mature plants and may be a more palatable choice.

It contains complex carbohydrates, so it acts as a good energy source. Unlike many other sources of carbohydrate, quinoa also contains a good proportion of other nutrients.

This grain is relatively high in protein and fiber. Cooked quinoa contains around 4. Quinoa is also rich in minerals, such as magnesium and phosphorus, and it contains several B vitamins.

Quinoa can replace rice or pasta as the primary source of carbohydrates in a meal. It is important to rinse quinoa well with a fine-meshed strainer to remove the outer layer, which contains bitter-tasting compounds called saponins.

This grain will cook on the stove or in a rice-cooker within 15 minutes. Anyone who has concerns about lectin intake from grains and pseudograins, such as quinoa, should use a pressure cooker instead. Berries have one of the highest polyphenol contents of all foods and drinks.

Polyphenols are plant-based antioxidants that could help prevent a wide range of chronic health conditions. Berries are rich in a polyphenol called anthocyanin, which may have metabolic benefits. Studies have also found berries to have a beneficial effect on the management of blood glucose and the prevention of heart disease.

Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese. They contain many of the same nutrients as kale.

One cup of chopped dandelion greens contains large amounts of vitamins A, C, and E as well as Dandelion greens also contain several minerals, including calcium, iron, magnesium, and potassium.

It is best to boil dandelion greens to reduce their bitterness. They go well with other vegetables as a side dish. A more nutritious diet has enormous benefits for health and can reduce the risk of various chronic health conditions, such as heart disease and diabetes.

There are different types of nutrient, including protein, vitamins, and antioxidants, each of which serves a different purpose in the body. The best nutrient-dense foods for a person to incorporate into their diet may depend on the foods that make up the rest of their diet.

The Whole30 diet involves not eating grains, legumes, dairy, and specific other food groups for 30 days. It is safe to try for most people and may…. Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits.