5 Most Nutrient-dense Foods

Nutrient-dense foods have a high nutrient content in relation to the number of calories they contain. It makes sense to spend your calorie budget wisely by selecting foods that contain the highest amount and variety of nutrients to maximize the number of nutrients you take in. Here are the five most nutrient-dense foods.

Garlic

Garlic is a fantastic ingredient. It can make any bland dish taste delicious, and it’s also very nutritious. It contains a lot of vitamins like C, B1, and B6, as well as calcium, potassium, copper, manganese, and selenium. Garlic is also high in sulfur compounds beneficial to the body, such as allicin. Many studies indicate that allicin and garlic may lower blood pressure, total, and LDL (bad) cholesterol. It also helps to raise HDL (good) cholesterol, which may reduce the risk of heart disease in the long run. Garlic has anti-cancer properties as well. Raw garlic has antibacterial and antifungal properties as well.

Salmon

Salmon is a healthy oily fish with many health benefits. Wild Atlantic salmon contains approximately 20 g of protein per 100 grams (g), making it an excellent source of protein. Protein serves as an energy source and aids in a variety of bodily functions, including the formation and repair of cells and body tissue. Omega-3 fatty acids are yet another significant nutrient found in salmon. Omega-3 fatty acids could lower the risk of heart disease besides assisting various bodily functions. Salmon is also high in vitamins B-12 and D and is a good source of minerals like magnesium, potassium, and selenium.

Kale

Kale is the most nutritious leafy green, with a high concentration of vitamins, minerals, fiber, antioxidants, and bioactive compounds. Kale is rich in vitamin C, vitamin A, vitamin B6, and vitamin K1. It also contains high amounts of potassium, calcium, magnesium, copper, and manganese, and a one-cup serving only has nine calories. Kale may be more nutritious than spinach. Both are high in nutrients, but kale contains fewer oxalates, which can attach minerals like calcium to your intestine and prevent them from being absorbed.

Berries

Many berry varieties are among the most nutrient-dense fruits. Berries have the best polyphenol content of any food or beverage. Polyphenols are plant-based antioxidants that may aid in preventing a variety of chronic health conditions. Berries are high in anthocyanin, a polyphenol that may have metabolic benefits. Berries have also been shown in studies to help with blood glucose management and the prevention of heart disease. Berries are high in fiber, vitamins, and minerals, such as vitamin C, K, and manganese.

Oats

Unsweetened dry oats are a low-cost source of various vitamins and minerals, including iron, magnesium, zinc, selenium, and B vitamins. They’re also high in fiber, with 5 grams of plant-based protein. Beta-glucan, a type of fiber found in oats, encourages a healthy and varied microbiome and helps protect against other diseases. Oats also contain polyphenol antioxidants, compounds that protect cells from free radical damage that causes cell destabilization and protect from conditions like heart disease and stroke.