The 11 Most Nutrient-Dense Foods on the Planet

Here are the 11 most nutrient-dense foods on the planet:

1. Kale:
   • Leafy green vegetables such as kale are nutrient powerhouses but low in calories.
   • Kale is loaded with:
     • Vitamins A, C, and K
     • Minerals
     • Fiber
     • Antioxidants
     • Potentially cancer-fighting properties
2. Salmon:
   • Fatty fish such as salmon are the best sources of omega-3 fatty acids and natural sources of vitamin D, which support brain and heart health.
   • Poaching, steaming, baking, and broiling are the healthiest ways to prepare salmon.
   • Besides omega-3 fatty acids, salmon provides high-quality animal protein and ample vitamins and minerals, including a large amount of magnesium, potassium, selenium, and B vitamins.
3. Eggs:
   • Eggs are versatile foods that are excellent sources of protein while being low in calories.
   • A single egg contains about seven grams of protein and 70 calories.
   • Eggs are high in lutein and zeaxanthin (antioxidants) that can protect the eyes and reduce the risk of eye diseases such as cataracts and macular degeneration.
   • Besides their high nutritional value, they are cheap, tasty, and easy to prepare.
   • Avoid adding too much salt or fats to your eggs to maximize the health benefits.
4. Liver:
   • Out of all the animal organs that humans eat, the liver is the most nutritious that is rich in:
     • Vitamins A, B2, B6, and B12
     • Niacin
     • Folate
     • Minerals such as iron, copper, phosphorus, zinc, and selenium
   • Consuming liver one time a week is a good way to ensure an optimal amount of these vital nutrients and animal proteins.
5. Potatoes:
   • Potatoes are high in potassium, magnesium, iron, copper, and manganese. 
   • Potatoes are inexpensive, versatile, and nutritious and contain vitamin C and most B vitamins.
6. Sardines:
   • Similar to other fatty fish, they are very high in heart-healthy omega-3 fatty acids.
   • They contain protein, several vitamins, minerals, and antioxidants that the body requires for proper functioning.
7. Shellfish:
   • Shellfish are one of the most nutritious animals found in the sea.
   • Clams, oysters, scallops, and mussels are commonly consumed types of shellfish.
8. Blueberries:
   • Almost all the berries are a notable source of beneficial plant-based phytochemicals that provide protective benefits.
   • Blueberries are loaded with powerful antioxidant substances, including anthocyanins and various other plant compounds, which can cross the blood-brain barrier and exert protective effects on the brain.
9. Garlic:
   • Garlic is rich in vitamins C, B1, and B6 and minerals including calcium, potassium, copper, manganese, and selenium.
   • Studies report that garlic may help lower blood pressure and low-density lipoprotein (bad) cholesterol levels efficiently. 
   • Garlic can help increase high-density lipoprotein (good) cholesterol levels, potentially reducing the risk of heart diseases.
10. Lean meat and poultry:
    • Lean meat and poultry can provide important nutrients such as protein and iron.
    • Examples include lean chicken, turkey, lamb, and beef.
    • Baking, broiling, and roasting are the healthiest ways to prepare these meats.
11. Fat-free and low-fat dairy:
    • Dairy is a good source of calcium and important for bone health.
    • Try replacing full-fat dairy products with fat-free or low-fat dairy products such as:
      • Low-fat milk
      • Low-fat cottage cheese
      • Plain nonfat yogurt
      • Greek yogurt

Other nutrient-dense foods include:

• Colorful fruits:
  • It is important to include a wide variety of colorful fruits in your diet to get the full benefit of anti-inflammatory bioactive compounds. 
    • Apples, plums, mangos, papaya, pineapple, and bananas
    • Pomegranates and grapes
    • Citrus fruits such as grapefruits and oranges
    • Peaches, pears, and melons
    • Tomatoes and avocados
• Leafy green vegetables:
  • They are low in calories and provide plenty of phytonutrients, fiber, minerals, and vitamins.
    • Spinach, chard, cabbage, romaine, and Bok choy
    • Broccoli, cauliflower, and brussels sprouts
• Whole grains:
  • Whole grains are low in fat and high in fiber, vitamins, and complex carbs, which can help keep you feeling fuller for longer and prevent you from overeating.
    • Oats
    • Brown or wild rice
    • Whole wheat pasta, tortillas, and bread
    • Barley, quinoa, buckwheat, whole corn, and cracked wheat
• Legumes:
  • Legumes are nutrient-dense, non-meat sources of protein that are excellent options if you are on a vegan or vegetarian diet.
    • Beans
    • Peas
    • Lentils
    • Chickpeas
    • Edamame
• Nuts:
  • Unsalted nuts are a great source of plant-based fat, vitamins, and minerals. 
    • Almonds
    • Walnuts
    • Cashews
    • Pistachios
• Seeds:
  • Similar to nuts, seeds are relatively calorie-dense but satiating and rich in nutrients.
    • Sunflower seeds
    • Pumpkin seeds
    • Chia seeds
    • Flaxseeds
    • Peanuts
• Dark chocolate:
  • Dark chocolate contains a high amount of cocoa, which is rich in minerals and antioxidants.
  • It improves mood and reduces stress levels.