9 Highly Nutrient Dense Foods you should be eating on frequent basis.
There’s only so much food you can eat in a day. Not only do you have to make sure you’re keeping your calorie intake in check, but you also can only fit so much in your stomach.
So what are you eating? Delicious, processed, and low-nutrient foods, or naturally nutrient-dense foods that pack a vitamin, mineral, fiber, and antioxidant punch? It’s pretty clear which the better choice is!
Despite most people calling avocados a vegetable, they are a fruit—and they’re the most nutritionally dense fruit around.
Avocados play a prominent role in Mexican food, and they’re delicious and so adaptable.
For one thing, you can use them to make guacamole, a tasty side dish that’s full of nutrients.
Here is the nutritional profile per standard avocado (14):
Vitamin K: 53% RDA
Folate: 41% RDA
Vitamin C: 33% RDA
Vitamin B5: 28% RDA
Potassium: 28% RDA
Vitamin B6: 26% RDA
Vitamin E: 21% RDA
Copper: 19% RDA
Niacin: 17% RDA
Magnesium: 15% RDA
Riboflavin: 15% RDA
Manganese: 14% RDA
Phosphorus: 10% RDA
As we can see, avocados are full of micronutrients, so it’s not surprising that they have a number of health benefits.
Spirulina is a blue green algae, considered to be the most nutrient dense food on the planet.
Because spirulina’s nutrient profile is more potent than that of any other food, plant, grain or herb, it is considered a superior whole food alternative to isolated vitamin supplements. In addition to its contribution to the body’s nutritional needs, it has been shown to support beneficial outcomes when concerned about:
cancer(abnormal cell growth)
elevated blood sugar
cardiovascular diseases(heart concerns)
liver damage (problems)
and immunodeficiency diseases (immune concerns).
Of course, no food, including spirulina, can treat any of these conditions,
but good nutrition can offer support for good health and healing.
Spirulina is the best source of vegetable protein, containing about 65% protein — higher than any other natural food — far more than animal flesh (20%), eggs (12%), whole milk (3%), soybeans (35%), peanuts (25%) or grains (8 to 14%). It is considered a complete protein because it contains all the essential amino acids, which are the amino acids the body cannot make, but must ingest.
Spirulina also contains extraordinary concentrations of vitamins, minerals and other nutrients, such as beta carotene (10 times more concentrated than that of carrots), iron, potassium, magnesium, copper, calcium, chromium, manganese, phosphorus, selenium, zinc, essential trace minerals, and gamma-linolenic acid. It is also the most abundant source of Vitamin B-12, and is also rich in phytonutrients and functional nutrients that have a demonstrably positive effect on health.
This seed is known to have the perfect ratio of fatty acids Omega 3, 6 and 9 for the human body. Given that omegas are crucial for the body’s proper functioning and optimal health, these seeds provide seriously good nutrition. The seeds themselves make a great addition to muesli and fruit; otherwise you can use the oil as a salad dressing or add to smoothies.
4.Aloe vera juice
This plant is said to contain over 200 active components, including all kinds of nutrients, and has stood the test of time, being used for more than 5,000 years therapeutically. One of its most beautiful qualities is that it is an adaptogen, meaning that aloe vera boosts the body’s natural ability to adapt to external changes and resist illness. Again, drink the juice in the morning or add to your smoothie or veggie juice.
Of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all. Commonly consumed types of shellfish include clams and oysters, amongst others.
Clams are among the best sources of vitamin B12 in existence with 100 grams of clams supplying over 6 times the RDA for zinc, and 2 times the RDA for copper! It is also loaded with other nutrients including vitamin C, B-Vitamins, potassium, selenium and iron.
Oysters are also incredibly nutritious, with 100 grams supplying 6 times the RDA for zinc and 2 times the RDA for copper, along with large amounts of B12 and Vitamin D, and a plethora of other nutrients.
Truly, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them.
They may also be considered great food for those who want to be as close to vegetarian/vegan as possible while getting most of the benefits of consuming animal foods.
Garlic really is an amazing ingredient. Not only can it turn all sorts of bland dishes into delicious treats, it is also incredibly nutritious.
It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium.
Garlic is also loaded with another incredibly important nutrient called allicin. There are many studies on the health benefits of allicin and garlic. It has been shown to lower blood pressure, total and LDL (low-density lipoprotein) cholesterol, while raising HDL (high-density lipoprotein); which should lead to a reduced risk of heart disease down the line. It also has various cancer-fighting properties. Studies show that people who eat a lot of garlic have lower risk of several common cancers, especially cancers of the colon and stomach.
Garlic is also very potent at killing pathogens like bacteria and fungi.
These are loaded with good bacteria and nutrients like calcium, lactic acid, potassium, magnesium, phosphorous, vitamin B, iodine and zinc. Daily consumption aids with a healthy digestive system, boosts the immune system, aids weight loss, prevents high blood pressure and many more.
Almonds are rich in vitamin E, copper, protein and magnesium. They are also rich in fibre, iron, calcium, amino acids and riboflavin. They protect our skin from oxidative stress and also reduce the risk of cholesterol. This is one of the best foods rich in nutrients.
Fish is one of the best sources of protein on the planet. Not only does it contain all the amino acids required for building muscle, but it’s also rich in healthy saturated fats.
Specifically, Omega-3 fatty acids.
Omega-3s reduce disease risk, improve brain health, combat inflammation, reduce your chance of joint pain, boost cardiovascular health, fight oxidative stress, and the list goes on. More Omega-3 fatty acids are vital for your health!
Salmon is the best fish source of Omega-3s, with 2.8 grams per 100-gram serving. However, it’s also rich in:
Eating salmon at least once a week will do wonders to improve your health in every way. It’s a pricey fish, but 100% worth the expense when you consider how nutrient-dense it is!