Nutrient-dense foods and beverages contain high amounts of vitamins, minerals, healthy fats, complex carbohydrates, and lean proteins. They tend to be low in saturated fat, added sugar, and salt.
Nutrient-dense foods, like fatty fish, leafy green vegetables, legumes, and berries, can support better digestion and weight management and reduce the risk of type 2 diabetes and heart disease.While no single food provides all the nutrients your body needs, it’s best to include a variety of foods from all food groups.
1. Nuts
Almonds,walnuts, cashews, and other nuts are high in heart-healthymonounsaturated and polyunsaturatedfatty acids. They’re also a good source of plant-based protein, fiber, vitamins E and K, magnesium, copper, potassium, and selenium.
Regularly eating nuts can improve cholesterol levels and lower the risk of heart disease,inflammation, certain cancers, and type 2 diabetes.
2. Legumes
Legumesare high in dietary fiber and plant-based protein. Examples include beans (black, kidney, lima), lentils, chickpeas, and edamame.
Fiberis linked to improved digestion, better blood sugar control, and weight management. It helps reduce the absorption of fat and cholesterol from foods, which can support heart health.Beans and legumes are also rich in antioxidants, B vitamins, iron, calcium, folate, phosphorus, potassium, and zinc.
3. Salmon
Salmon is known for being rich inomega-3 fatty acids. These healthy fats support heart and brain health and are linked to reduced inflammation, improved immune function, and lower blood pressure and triglyceride levels.
Salmon is also rich in protein and one of the best dietary sources ofvitamin D, which is important for bone health and proper immune function.
4. Sardines
Sardinesare a fatty fish rich in omega-3s. They typically come canned with the skin and bones intact, which adds extra calcium to your diet. One study notes that the calcium content of a 3.5-ounce serving of sardines is equivalent to 1.7 cups of milk, making them a great option for those who avoid dairy or need more calcium.
5. Shellfish
Clams, mussels, and oysters are nutrient-dense shellfish rich in protein, vitamin B12, zinc, andcopper.These nutrients help boost energy, support immune health, and aid in the production of red blood cells.
Oysters are the richestdietary source of zinc, with 256% of the daily value (DV) per 3-ounce cooked serving. Zinc is involved in immune function and plays a key role in the sense of taste.
6. Seaweed
Seaweedis classified as a nutrient-dense food due to its wide range of vitamins and minerals. Different types of seaweed, like kelp, contain various nutrients, including iron, calcium, and magnesium.
Seaweed is one of the bestdietary sources of iodine, a trace element important to thyroid hormone production.
7. Kale
Kale is a good source of vitamins A, K, and C, folate, and important minerals like calcium, potassium, and magnesium. It’s also a good source of dietary fiber and antioxidants.
Also, kale containsprebiotic fibers, which help contribute to a diversegut microbiome. A healthy combination of bacteria in the gut has been linked to a reduced risk of diabetes (high blood sugar levels that can cause many complications), Alzheimer’s disease (progressive loss of cognition), and other chronic diseases.
8. Dandelion Greens
Dandelion greens are leafy green vegetables rich in several nutrients, providing over 10% DV for calcium, potassium, and vitamins A, C, and K per 1-cup cooked serving. They’re also high in antioxidants and contain a decent amount of fiber.
9. Potatoes
Potatoes are relatively low in calories yet a good source of several nutrients, especially vitamin C and potassium. When eaten with the skin on, they provide slightly more fiber.
Potatoes also containresistant starch, which resists digestion in the small intestine and passes to the colon to be fermented. During fermentation, it produces short-chain fatty acids (SCFAs), which promote the growth of good gut bacteria.
10. Sweet Potatoes
Sweet potatoesare a good source of fiber, antioxidants, vitamins, and minerals. Orange sweet potatoes are rich inbeta-carotene, a pigment with powerful antioxidant activity. The body converts beta-carotene into vitamin A, important for healthy immune function and vision.
This root vegetable is also an excellent source of vitamin C, which is important for collagen production, helps with iron absorption from plant-based foods, and supports immune function.
11. Garlic
Garliccontains many nutrients, particularly potassium, phosphorus, and zinc. Garlic is high inallicin, a sulfur compound believed to be responsible for many of its health benefits.
Allicin may help protect against bacterial infections and neutralize harmful, unstable molecules calledfree radicalsin the body. Research suggests that garlic and its compounds may play a role in preventing and treating heart disease, diabetes, and cancer, though further studies are needed.
12. Berries
Berries, including blackberries, raspberries, blueberries, and strawberries, are among the mostnutrient-dense, healthy fruits. They’re low in calories yet high in fiber, vitamin C, antioxidants, and disease-fighting plant compounds likeanthocyaninsthat have antioxidant properties.
Studies link higher berry and anthocyanin consumption to a lower risk of heart disease, type 2 diabetes, and weight maintenance. Berries and their compounds may also help support brain health and cognitive function.
13. Bitter Melon
Bitter melon, also known as bitter gourd, is a member of the squash family. It looks similar to a cucumber, has bumpy skin, and tastes very bitter. The fruit is a rich source offolate, which is important for healthy growth and development, as well as vitamin C and fiber.
Bitter melon has natural compounds likeinsulin, which may help control blood sugar levels.In one study, bitter melon extract loweredlow-density lipoprotein (LDL) cholesterol( “bad” cholesterol) in adults, though it didn’t improve blood sugar levels. More research is needed.
14. Eggs
Whole eggs, often called “nature’s multivitamin,” supply a wide range of nutrients, including vitamins A, D, and B12, pluscholineandselenium. Eggs contain healthy fats and are very filling, which can help reduce calorie intake at later meals and support weight management.
Most of the nutrients in eggs are found in the yolk, while the egg white is mainly protein. The yolk hasluteinandzeaxanthin, which are good for eye health and may lower the risk ofage-related macular degeneration. Research suggests that the fat in eggs helps the body absorb these nutrients better.
15. Liver
Liver is often considered one of the most nutrient-dense foods. It’s high in protein and low in calories while being rich in several essential vitamins and minerals.
Beef liver is one of the highest dietary sources ofvitamin Aand is also a great source of most B vitamins, iron, copper, zinc, and selenium.The recommended amount of liver consumption is between 100 grams (3.5 ounces) and 250 grams (8.8 ounces) per week, depending on age and sex.
16. Quinoa
Quinoais a gluten-free whole grain with plant-based protein, fiber, and key vitamins and minerals.
Some research suggests that quinoa may help protect against obesity, diabetes, and other chronic diseases. It may offer more health benefits than other whole grains due to its high concentration of beneficial plant compounds, including plant sterols, polysaccharides, saponins, and betalains.
17. Dark Chocolate and Cocoa
Dark chocolateand cocoa are often considered nutrient-dense superfoods due to their high concentration of antioxidants, particularly flavonoids. Studies link cocoa/dark chocolate intake with a reduced risk of heart disease, diabetes, obesity, and cancer.
However, other studies have shown no benefits—or even negative results—highlighting the need for further research before drawing definitive conclusions.Most commercially available dark chocolate products contain added sugar and can be high in calories, so it’s best to eat it in moderation.
A Word From VerywellNutrient-dense foods can nourish your body with the necessary vitamins and minerals. These foods are rich in nutrients but relatively low in calories, fat, and sugar, which can help manage weight and reduce the risk of chronic diseases.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Nutrient-dense foods can nourish your body with the necessary vitamins and minerals. These foods are rich in nutrients but relatively low in calories, fat, and sugar, which can help manage weight and reduce the risk of chronic diseases.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Nutrient-dense foods can nourish your body with the necessary vitamins and minerals. These foods are rich in nutrients but relatively low in calories, fat, and sugar, which can help manage weight and reduce the risk of chronic diseases.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Summary
Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients while low in unhealthy fats, sodium, added sugars, and calories. Leafy greens, beans, fatty fish, and berries each offer different vitamins, minerals, and other compounds supporting different health aspects. Since no single food has everything your body needs, eating various nutrient-dense foods is important to stay healthy.
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