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15 Most Nutrient-Dense Foods on the Planet

By Joe Boland

October 18, 2024

Nutrient-dense foods provide an excellent balance of essential vitamins, minerals and other beneficial compounds, all while offering fewer calories. These foods are ideal for anyone looking to maximize nutrition while maintaining a healthy weight.

Incorporating nutrient-dense foods into your diet can support energy levels, healthy immune system function and overall wellness.

Below are 15 of the most nutrient-dense foods, highlighting their nutrition, health benefits and simple ways to add them to your daily meals.

1. Kale

Kale is a leafy green vegetable that’s packed with vitamins A, C and K, as well as antioxidants like quercetin and beta-carotene. As such, eating kale supports heart health, a healthy response to inflammation, strong bones and vision.

Add this leafy green to salads or smoothies, or sauté it with garlic for a quick side dish. Try a Collagen Kale Smoothie or Kale Quinoa Cakes with Lemon Dill Yogurt Sauce.

2. Salmon

Rich in omega-3 fatty acids, high-quality protein, B vitamins and selenium, salmon is a nutritional powerhouse. This fatty fish promotes heart health, supports healthy brain function, helps with a healthy inflammation response and more.

Enjoy it grilled, baked or smoked in salads, wraps or alongside veggies.

3. Blueberries

One of the most popular fruits around, blueberries are not only delicious and versatile, but they’re high in vitamin C, vitamin K, fiber and potent antioxidants like anthocyanins. These berries can support proper cognitive function, heart health and a healthy immune system.

Add blueberries to oatmeal or yogurt, or enjoy them on their own as a snack. You can also try a Blueberry Keto Smoothie, Blueberry Banana Smoothie or Blueberry Lemon Chia Seed Pudding.

4. Eggs

One of the most commonly eaten foods in the world, eggs offer high-quality protein, vitamins B12 and D, and choline, which is essential for brain health. They support normal muscle repair, eye health, healthy brain function and healthy weight management.

Incorporate eggs into omelets, hard-boil for snacks or use in healthy breakfast dishes. You can make Egg Bites or a Veggie Frittata with Red Pepper and Red Onion.

5. Sardines

They may not be everyone’s favorite fish to eat, but sardines provide a ton of nutrition considering they are rich in omega-3s, protein, calcium, vitamin D and selenium. Thanks to these nutrients, sardines support heart, brain and bone health and they aid with a healthy response to inflammation.

Eat them straight from the can, add to salads or spread on whole-grain crackers.

6. Spinach

Made famous by the fictional character Popeye, spinach needs little introduction, and that’s a good thing given that this popular leafy green is loaded with vitamins A, C and K — plus iron, magnesium, calcium and antioxidants.

This nutritional powerhouse can help with proper immune system function, circulation, bones and more.

Add spinach to salads, smoothies or stir-fries. You can also try the following spinach recipes: Spinach Goat Cheese Frittata with Bone Broth Protein, Ultimate Green Juice or Cleansing Collagen Smoothie.

7. Broccoli

Broccoli can be eaten raw or cooked, and both are delicious. This green veggie contains vitamins C, K and A, and it provides plenty of folate, potassium and fiber, along with antioxidants like sulforaphane.

It supports healthy immune system function, healthy skin and healthy digestion, and it’s considered one of the most health-promoting vegetables around.

Steam, roast or blend broccoli into soups and stir-fries, or eat it on its own as a fresh veggie snack. You can also make Broccoli Slaw or Cream of Broccoli Soup.

8. Garlic

While typically not the main ingredient in most dishes, garlic certainly carries its weight in any dish thanks to both its flavor and wealth of nutrients. That’s because garlic is full of vitamins C and B6, manganese, and sulfur compounds like allicin.

This small but powerful spice helps support proper immune function and heart health, and it even can help promote healthy microbial balance.

Add raw garlic to dressings, or sauté it with veggies and meats.

9. Liver

Liver, particularly beef liver, is extremely nutrient-dense and contains plenty of vitamin A, B12, iron, copper and protein. It supports vision, energy levels, brain health and can boost iron intake.

Pan-fry liver with onions, blend into pâté or add to stews.

10. Bone broth

Bone broth is rich in collagen, amino acids, calcium, magnesium and phosphorus. It aids in joint, gut and skin health, and bone broth also can help with a healthy response to inflammation.

You can sip warm bone broth, use it as a base for soups or add it to grains for extra flavor. You can also make your own bone broth at home.

11. Kefir

Kefir is a fermented dairy product packed with probiotics. It also holds a hearty dose of calcium, vitamin D and protein.

Kefir can support a healthy digestive system, proper immune system function and bone strength.

Drink kefir plain, add it to smoothies or use it as a base for dressings. You can also use it to make this Papaya Strawberry Smoothie.

12. Mackerel

Mackerel is another healthy fish that’s rich in omega-3 fatty acids, protein, vitamins D and B12, and selenium. It supports heart health, aids a healthy response to inflammation, helps with proper brain function and promotes healthy skin.

Grill or bake mackerel, or add it to salads and wraps.

13. Black beans

Black beans are one of the most commonly eaten beans. They’re packed with fiber, protein, folate, iron and magnesium.

These beans have been found to support heart health, maintain healthy blood sugar levels (already in the normal range), aid in proper digestion and promote normal muscle repair.

Add black beans to salads or soups, or use them in tacos and burritos.

14. Pumpkin seeds

Pumpkin seeds are a great source of magnesium, zinc, iron and healthy fats, and they can be eaten in a variety of ways. Research shows they help promote heart health, sleep, energy and healthy immune system function.

Snack on roasted pumpkin seeds, sprinkle on salads or add to granola.

15. Avocado

Avocados are true superfoods that are rich in healthy fats, potassium, fiber, and vitamins C, E and K. They support heart health, healthy brain function and healthy skin.

Add avocado to salads, spread on toast, or blend into smoothies and dips. Try this Avocado Toast with Egg recipe, or use it to make Green Goddess Dressing.

Conclusion

Adding these 15 nutrient-dense foods into your daily meals can help ensure your body receives the essential nutrients it needs without excessive calories. Whole foods like leafy greens, fatty fish, legumes, seeds and fermented foods offer a wealth of health benefits.

If you find you can't get these nutrient-dense foods in your diet on a regular basis, consider taking these supplements:

Organic SuperGreens Powders

Whether you’re looking for a regular Organic SuperGreens flavor, Mango Organic SuperGreens or Berry Organic SuperGreens, these supplements combine nutrient-dense foods, such as broccoli, spinach and kale, with other super-healthy ingredients like spirulina, chlorella, oat and alfalfa grass, adaptogenic herbs, probiotics, and other fruit and veggie blends to provide a burst of nutrition.

Here are just some of reasons to add these greens to your healthy beverage of choice:

• Deliciously easy way to get greens, fruits, herbs & probiotics

• Supports healthy energy†

• Supports healthy detoxification†

• Supports healthy digestive function†

• Reduces occasional constipation, gas & bloating†

• Helps to maintain healthy gut microflora†

• Made with real grass juices (organic alfalfa grass juice & organic oat grass juice)

Bone Broth Protein

As noted above, bone broth is a superfood in its own right, but if you don’t have the time to simmer your own bones, Bone Broth Protein can provide you with all the benefits of this nutrient-dense food in a matter of seconds.

Best of all, there is no shortage of ways to use bone broth protein, such as making hummus, soup, fudge, smoothies and shakes or hot chocolate. You can also add it to coffee or bake with it.

For instance, you can make a number of bone broth soup recipes, and Ancient Nutrition’s Bone Broth Protein comes in Butternut Squash, Tomato Basil and Chicken Soup flavors to whip up a delicious, nutrient-filled soup in no time.

Other supplements full of nutrient-filled foods to try include:

• Regenerative Organic Certified® SuperVeggies

• Regenerative Organic Certified® SuperFruits

• Grass-Fed Liver

Whether you’re looking to support your heart health and digestion or simply feel more energized, these nutrient-dense foods can help you reach your goals while nourishing your body from the inside out.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.