The 10 Most Nutrient-Dense Foods on the Planet

nutrient dense food

Supplementing nutrients via pills along with your daily diet of regular food is an excellent way to inject nutrients into the digestive system. Consuming natural food is the best way to get the body’s daily requirement of nutrients. 

The right combination of food will make sure that the minimum essential requirements of your body are met. Intake of nutrients will keep your body healthy and strong. It helps to know which foods contain the most nutrients, so you alter your diet accordingly. 

The nutritional content of your diet is essential for your daily functioning and long-term health - we quite literally need these nutrients to survive and thrive.

nutrient dense food

Top Nutrient Dense Foods

Nutrient-dense foods are a dieter's dream - providing valuable nutrition for a few calories, helping you tackle multiple diet goals in one shot. It’s why these foods are popular as some of the best weight loss foods you can eat.

If you are looking to increase the intake of nutrient-rich foods, then you should consider the following healthy foods:

1. Salmon 

It is important to note that not all fishes are created equal. Salmon, along with other kinds of fatty fish, is the most significant source of Omega-3 fatty acids.

The omega-3 fatty acids aid in the optimal functioning of the body. They also help improve overall well-being and curb the chances of getting afflicted with severe lifestyle diseases.

Salmon, along with Omega-3, also packs in other nutrients. Wild Salmon infuses the body with 2.8 grams of Omega-3 for every 100 grams consumed. This is in addition to high-quality vitamins and minerals. These include magnesium, potassium and selenium.  

Consuming fatty fish twice a week will ensure that you get the required quantity of Omega-3. Those who consume fatty fish regularly have lower chances of being afflicted with heart disease, depression and dementia.

2. Kale

Kale is one of the healthiest leafy greens. Kale provides many essential vitamins and minerals to the body. It is also rich in fibre, antioxidants and bioactive compounds. 

Just a 100-grams portion of Kale provides many times over the daily requirement of Vitamin A, C and K1.

Kale also contains plenty of Vitamin B6, Potassium, Calcium, Magnesium and Copper. Kale is also lower in oxalates which may bind calcium to the intestine, and this causes kidney stones. Kale is also known to have cancer-fighting properties. 

3. Seaweed

The oceans have more species in the sea apart from just fish. They are a significant source of vegetation which are nutritious. These plant species are collectively known as seaweed.  

Seaweed is a popular ingredient in Sushi. A type of seaweed known as Nori is used as an edible wrapping in Sushi dishes. Seaweed is exceptionally high in calcium, iron and magnesium. Consuming seaweed will help ward off Iodine deficiency as it is a rich source of Iodine.  

4. Garlic

Garlic is an essential ingredient, not only as a garnish for food but also in providing health benefits. Consuming a sliver of garlic on an empty stomach will do wonders for reducing cholesterol levels in the body.

Studies have shown that those who consume garlic for therapeutic purposes have a lower risk of contracting cancer, particularly colon and stomach cancer. Raw garlic even has antifungal and antibacterial properties. 

5. Shellfish

The most commonly consumed types of shellfish are oysters, clams, scallops, and mussels. Clams and Oysters have plenty of vitamins and minerals. Clams are among the richest sources of the B12 vitamin. Oysters provide the human body with Vitamin D, Zinc and Copper.

6. Sweet Potatoes

Sweet potatoes are high in beta-carotene. This compound is converted into antioxidants after it is consumed.  Sweet potatoes, when consumed, work actively to reduce the risks of cancer, asthma and heart disease. To a certain extent, it also helps slow down the ageing process.

Along with being high in Vitamin B, sweet potatoes have plenty of Vitamin C and B6. Also present are manganese, potassium and small amounts of iron, zinc, calcium and Vitamin B.

7. Spinach

Dark leafy greens are known to be nutrient powerhouses and low in calories as well. They contain roughly around 10-20 calories per cup. Along with being an abundant source of vitamins and minerals, they are also rich in plant compounds called phytochemicals that scavenge free radicals by generating antioxidants. 

Further, Spinach is a good source of Fibre, Vitamin C, Iron and even Manganese, Magnesium, Folate, Vitamin A and Vitamin K.

8. Berries

Strawberries and Raspberries are packed with various minerals and vitamins essential for the human body. 

Raspberries help absorb calcium, regulate blood pressure and improve the metabolism rate. They also are a source of significant amounts of vitamin C, manganese and fibre. 

Strawberries, too, are a good source of Vitamin C along with magnesium, folate, potassium, fibre, copper and iodine. The benefits of Strawberries include lowering the risk of heart ailments and lowering blood pressure.

Blueberries rein in free radicals in the body with their anti-oxidative properties. Blueberries have plenty of fibre, vitamin C, vitamin K and manganese.

Fruit phytochemicals usually display highly effective antioxidant properties, which have been linked to lower incidence of degenerative diseases and lower mortality rates in humans. 

9. Greek Yoghurt

If you are on the lookout for a high protein, low-fat dairy option, then Greek Yoghurt would be your cup of tea. It is a natural source of probiotics. Research suggests that there are many potential benefits of consuming Greek Yoghurt, such as promoting weight loss, helping digestion, and maintaining bone health due to its high nutrient content.

Greek Yoghurt is a good source of Calcium, Vitamin B12, Riboflavin and Phosphorus.

10. Bok Choy

Bok Choy is a great vegetable that helps the vital parts of the body to function at their optimum levels. These include the heart, kidneys and the muscular system. Its high water content makes it ideal for consumption as a healthy energy-filled smoothie.

Bok Choy has significant amounts of Vitamins A, C, and K. It also packs in high levels of folate - Vitamin B8, niacin - Vitamin B3, calcium, iron, magnesium and potassium.

Role of Nutrition and Dietetics

Checking in with any Nutrition and Dietetics expert will convince you of the need to eat healthily.  

Nutrition and dietetics is a branch of healthcare that encompasses the study of proper diet and regulating food intake to ensure a diet with high nutritional value. 

They will also advise on avoiding health problems such as obesity, high cholesterol levels and other complications linked with over and undereating. 

The human body being the complicated system that it is, the cells are in a constant state of flux and need the energy to survive. This energy comes in the form of food, and selecting the appropriate diet patterns is where Nutrition and dietetics experts come into the picture.

A nutrition and dietetics expert usually works in the food industry. Their in-depth knowledge of food, its composition, and the various benefits it confers on different people comes in handy. 

There are specific vital sectors where nutrition and dietetics experts are much in demand. Some of them are:

  • Hospitals
  • Food industry
  • Corporate wellness
  • Health promotion
  • Public Health Nutrition
  • Food Service Management

How a Bodybuilding Nutritionist Helps

Whether an individual is in recreational or competitive bodybuilding, a bodybuilding nutritionist will definitely help meet your goals. The vital role a bodybuilding nutritionist plays in planning your diet cannot be emphasised enough. 

When it comes to formulating a diet plan, a bodybuilding nutritionist should be the best person to rely on. A bodybuilding nutritionist will work with you to make tailor-made plans to suit your exercise goals. 

Following the instructions of a bodybuilding nutritionist will go a long way in seeing guaranteed results from your exercise routine at your gym. 

Detailed Nutritionist Food Groups

Apart from the individual food items mentioned here, there are plenty more generic food groups which are good for providing nutrition. We shall share them as well and their benefits along with the vitamins and minerals present in them.

  1. Vegetables

If you follow a weight-loss regimen, vegetables keep your appetite in check, so you don’t consume too much or too little food. Courtesy of their nutrient content, they also help lower blood pressure and reduce the risk of eye problems. Some of the best-recommended vegetables as a nutritionist food are:

  • Asparagus
  • Avocados
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  1. Fruits

Fruits are nature’s best gift as a nutritionist food and are better than medicine. Fruits are full of minerals, vitamins, antioxidants, and a host of other beneficial micronutrients that are plant-derived. Fat and calories are low in content in fruits, and they have near-zero cholesterol levels.

Some fruits which are a nutritionist food you can add to your diet are:

  • Apples
  • Apricots
  • Bananas
  • Cranberries
  • Figs
  • Grapefruit
  • Grapes
  • Kiwifruit
  1. Whole Grains

Whole grains are a nutritionist food very low in fat and high in fibre. Fibre helps to keep the colon and heart-healthy.  They also prevent inflammation. Grains are a healthy substitute for rice in an everyday meal. The ideal nutritionist food grains are: 

  • Barley
  • Brown rice
  • Buckwheat
  • Corn
  • Millet
  • Oats
  • Quinoa
  • Rye
  1.  Legumes

Legumes are an excellent source of soluble fibre. Besides, they are also rich in iron, magnesium and folic acid. Legumes are also low in fat and have plenty of high-quality protein, and are a very food nutritionist food. Examples of legumes are:

  • Black beans
  • Dried peas
  • Garbanzo beans (chickpeas)
  • Kidney beans
  • Lentils
  • Lima beans
  • Miso
  • Navy beans
  • Pinto beans
  • Soybeans


We now know that foods dense in nutrients provide an extraordinarily high amount of fibre, minerals, vitamins and phytochemicals for the body’s benefit. They are also low in calories. Following a nutrient-rich diet has many associated health benefits, and it is also a source of nutrients that are either low or absent in a western diet.Also read Here is How Artificial Food Coloring can Damage Your Health


Authored By : Poorvi Chhajer

About Author : Poorvi is a psychology graduate with a knack for writing and belief in ayurveda.

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