Most Nutrient Dense Foods in the World

Posted on: July 30th, 2018
Author: Dezsa Rubio

There is only so much food one can eat in a day and only a limited allowance for a daily calorie intake. Therefore, it is only wise to choose nutrient dense foods to complete one’s diet.

Nutrient dense foods are high in nutrients but are relatively low in calories. These nature’s gifts contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats that helps one achieve optimal health.

The health and wellness website lists down 11 most nutrient dense food in the world.


Fishes are generally low in fat and high in quality protein.  But some types of fish are just more nutrient-filled than others.

Salmon and other fatty kinds of fish are rich in Omega-3s which are linked to improved wellbeing and lower risk of diseases. Aside from this, salmon is also packed with large amounts of magnesium, potassium, selenium and B-vitamins.


While green leafy vegetables are great sources of essential vitamins and minerals, Kale topples each one. This European-native cabbage is loaded with fiber, antioxidants vitamins C, A, K1 and B6 and various bioactive compounds that have been shown to fight cancer.


The world is three parts water and in those oceans are the most nutritious food one can find. But more than its fishes, the sea is filled with vegetation like seaweed. Compared to most vegetables from the land, seaweed is more nutritious and is especially high in minerals like iodine for production of thyroid hormones, calcium, iron, magnesium, manganese, and antioxidants with powerful anti-inflammatory activity.


This very common ingredient not only turns food to savory dishes but is also unbelievably nutritious. Garlic is high in vitamins C, B1 and B6 and minerals like calcium, potassium, copper, manganese and selenium. But its special nutrient is allicin which has been shown to lower blood pressure and cholesterol. Aside from that, garlic contains various cancer-fighting properties which provides people with lower risk among common cancers like cancers of the colon and stomach.


The sea continues to be surprisingly filled with nutritious foods. Adding to its growing list, the ocean’s shellfish may be the most nutritious. Shellfish like clams and oysters are best sources of vitamin B12 and are also loaded with citamin C, B-vitamins, potassium, selenium and iron.


When people think of dieting, most would directly restrict themselves from eating high-carb foods. But this should not be the case with potatoes. This very filling food contains almost every nutrient the body needs. When cooled after cooking, potatoes form large amounts of resistant starch, a fiber-like substance with a lot of powerful health benefits.


When choosing for parts of meat, muscles are often picked out more than organs. But compared to animal organs, lean muscle meat is nutritionally poor. Out of all the organs, liver is by far the most nutritious, with functions relating to metabolism.


And the sea continues on giving, this time with its small fishes. Sardines may be small but it is big in nutrients. It contains a little bit of almost every nutrient the human body needs. And like salmon, it is also high in heart-healthy Omega-3s.


Out of all the fruits, blueberries trumps each one in nutritional value. Although it does not contain large amounts of vitamins and mineral like vegetables do, blueberries are rich in antioxidants. These antioxidant properties are able to exert protective effects on the brain and helps in improving memory.

Egg Yolks

Although egg yolks have been shown to have high cholesterol content, they are actually very nutritious that they are often deemed as nature’s multivitamin. Egg yolks are high in sight-saving nutrients like lutein and zeaxanthine.

Dark Chocolate

A little indulgence from time to time will not ruin anyone’s diet. Instead, with dark chocolate can help improve a person’s total wellbeing. Dark Chocolate has powerful health benefits like improving blood flow, lower blood pressure, and improved brain function. In selecting dark chocolates, it’s best to go for at least 70% cocoa content.