12 Nutrient-Dense Foods to Include in Your Diet

1. Salmon

Oily fish, such as salmon, are high in omega-3 fatty acids. These are essential nutrients, which means you can only get them from foods. Every cell in your body needs omega-3 fatty acids. They are necessary for the correct functioning of your:

• brain
• eyes
• heart
• blood vessels
• lungs
• immune system
• endocrine system

A 100-gram serving of wild Atlantic salmon contains about 2.2 grams (g) of omega-3s and 25.4 g of high quality animal protein. It also provides vitamins and minerals, including magnesium, potassium, selenium, and B vitamins.

Salmon tastes good and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.

When buying fish, always check it comes from a sustainable source.

2. Sardines

Sardines are small, oily fish that you can eat whole, including the organs, bones, and other nutritious parts. They contain a little of almost every nutrient your body needs.

Like other fatty fish, theyre also high in heart-healthy omega-3 fatty acids.

Plus, theyre low in mercury compared to larger fish.

3. Kale

Kale is a green, leafy vegetable rich in vitamins, minerals, fiber, antioxidants, and various bioactive compounds. Brassicas like kale and cabbage also contain cancer-fighting compounds.

A 1-cup serving has around 9 calories. It provides the following nutrients:

• vitamins C, A, K, and B6
• potassium
• calcium
• magnesium
• copper
• manganese

4. Seaweed

There are many types of seaweed and various ways to use it in food. For example, many people use nori to wrap sushi.

Seaweed provides minerals such as calcium, iron, magnesium, and manganese.

It is also high in iodine, a mineral your body uses to make thyroid hormones.

Some test tube and animal studies suggest that polysaccharides and other nutrients in seaweed may also have antioxidant properties. This means they could help protect against oxidative stress, which contributes to inflammation and other health issues.

5. Garlic

Garlic is highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.

Garlic provides:

• vitamin C
• protein
• fiber
• nitrogen
• selenium

While more research is necessary, some evidence suggests allicin and garlic may help reduce the risk of heart disease by lowering:

• blood pressure
• reducing total cholesterol
• low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol

Garlic may also offer anti-inflammatory and anticancer effects.

How to peel garlic

6. Shellfish

Clams, oysters, scallops, and mussels are types of shellfish that can be highly nutritious. Theyre very high in important nutrients like vitamin B12 and zinc.

Clams are a good source of B vitamins, particularly vitamin B12. They also provide:

• vitamin C
• potassium
• selenium
• iron

As with other fish, be sure to obtain sustainable and safe shellfish, as some seafood can contain mercury and other toxins.

7. Potatoes

Potatoes are good sources of:

• potassium
• magnesium
• iron
• copper
• manganese
• vitamin C and most B vitamins

If you eat them with their peels, they provide a good source of fiber.

A 2021 study of data from adolescents in the United States found that those who eat potatoes are more likely to have higher levels of essential nutrients, such as B vitamins, fiber, protein, and a range of minerals, than those who dont. However, there could be various reasons for this.

Potatoes are a high-satiety food and provide resistant starch, making them satisfying and filling. Older research from 2018 suggests they may be more filling than other high carb foods, such as rice or pasta.

8. Liver

One function of the liver is to store important nutrients for the rest of the body. As a food, this makes animal liver highly nutritious.

A 3.5-ounce (100-gram) portion of beef liver contains significant amounts of:

• vitamin B12
• vitamin B6, niacin, and folate
• vitamin A
• copper
• iron, phosphorus, zinc, and selenium
• high quality animal protein

Including liver in a balanced diet can help ensure that you get optimal amounts of these vital nutrients.

9. Berries

Many berries provide an excellent source of antioxidants.

Blueberries, for instance, contain anthocyanins and other polyphenols. Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function.

The possible health effects of blueberries include:

• improvements in thinking and mood
• enhancing endothelial function, essential for healthy blood flow, such as in this study of postmenopausal people with low estrogen and high blood pressure
• inhibit the growth of cancer cells

However, more research is necessary to confirm these findings.

10. Eggs

Whole eggs are so nutritious that some people call them natures multivitamin. The yolk contains most of the nutrients.

Eggs provide high quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. Because of this, eating eggs for breakfast may help with weight loss.

Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline. Theyre also high in lutein and zeaxanthin, antioxidants that can protect your eyes and reduce your risk of eye diseases like cataracts and macular degeneration.

They are also cheap, flavorful, and easy to prepare.

11. Bitter melon

Momordica charantia, also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.

It is commonly grown across parts of Asia, South America, and Africa, and has long been a traditional medicine or medicinal food in some regions.

Research suggests the nutrients it contains may:

• help manage blood sugar levels in people with diabetes
• protect the brain and improve memory in people with Alzheimers disease
• have anticancer properties

One 130-g cup of cooked bitter melon contains around 53 calories and also provides:

• fiber
• calcium
• magnesium
• potassium
• B vitamins
• vitamins K, C, and A

12. Cocoa and dark chocolate

Cocoa powder contains iron, magnesium, copper, and manganese. A cup of cocoa with milk but no added sugar can make a nutritious treat.

Some research suggests that eating dark chocolate may help reduce the risk of certain cardiovascular risk factors, including essential hypertension.

However, the nutrients you can get from eating a reasonable amount of chocolate are unlikely to have significant health benefits.

The American Heart Association (AHA) recommends eating a little chocolate for enjoyment but not necessarily for its health benefits.

Frequently asked questions

The bottom line

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.

Adding these foods to your diet can make it more nutritious.

Typically, however, the best diet will always contain as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs.