10 Nutrient Dense Foods: It’s About Quality, Not Quantity


You can only eat a certain amount of food per day, so why not try to pack in as many nutrients as possible? Food can be a lot of things – it can be delicious, comforting, or even fun, but its basic purpose is to fuel our bodies. Here are some of the nutrient dense foods that you should be eating on a regular basis. A powerhouse fruit or vegetable is a fruit or vegetable that’s packed with nutrients that are beneficial in preventing chronic disease.

The nutrient density of foods was first explored by family physician Dr. Joel Fuhrman. Fuhrman is a nutritional researcher who specializes in developing diets that prevent and reverse the course of disease. According to Fuhrman, we should be stacking our diets with foods that contain the most micronutrients per caloric buck. Hence, the term “nutrient density”.

10 Nutrient Dense Foods We Should Eat More

Broccoli is a superior, nutrient dense cruciferous vegetable. These little trees are a good source of protein, vitamin E (alpha tocopherol), thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium. Broccoli also has a ton of dietary fiber, vitamin A, C, K, and B6; also present in this veggie is the important nutrient folate, potassium and manganese.

Oranges have a wide range of phytonutrients, including: citrus flavanones (types of flavonoids that include the molecules hesperetin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. In conjunction with its high vitamin C content, the common orange is a good fruit to include in your everyday diet.

They come stocked with chlorophyll, iron, calcium, vitamin A, fiber, vitamin C, B vitamins, magnesium, potassium, copper, vitamin K, and plenty of antioxidants. Kale also boasts sulfur-rich phytonutrients that have been linked to fighting inflammation, cancer, heart disease, and microbial infections. Kale is also rich in lutein and zeaxanthin, compounds that promote eye health. Kale has been linked to lowering cholesterol too.

Cabbage is rich in sulfur compounds that have been linked to cancer prevention, maintaining heart health, and defeating microbial infections. Cabbage is a rich source of vitamin C and several other phytonutrients that act as antioxidants, B vitamins, vitamin K, and many essential minerals. It also protects the brain against cognitive decline, boosts immune function, aids digestion, and protects the eyes.

Popeye was onto something with that spinach fixation. But skip the canned stuff and stick with fresh or frozen for an antioxidant, protein and fiber-rich burst of healthy goodness. Fresh or cooked, spinach’s sweet and hardy flavor brightens any meal.

Hemp Seeds
What do you get when you combine protein, fiber, essential fatty acids, antioxidants, amino acids, vitamins and minerals? Hemp, of course. This easily digestible seed is versatile, easy to use and extremely tasty, too.

Salmon is a type of fatty fish that is loaded with omega-3, in addition to several other nutrients like protein, magnesium, potassium, selenium and B-Vitamins.

Apart from Vitamins B1, B6 and C, calcium, potassium, copper, manganese and selenium, garlic contains an active ingredient known as allicin that lowers blood pressure and cholesterol and fights cancer.

Seeds contain a lot of nutrition, but very often these nutrients are not accessible to us since they are locked away for the growth of the new plant. Sprouting the seeds unlocks all the nutrition, making it available to us.

Coconuts are a great source of healthy fats in addition to potassium, iron, magnesium, and Vitamins B and C. You can eat them plain, or cook with coconut oil to reap the benefits.



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jeery park
She is wife, mother and natural health advocate. After a number of close relatives got cancer, she left the corporate world to pursue their passion for health and wellness awareness. She brings a wealth of writing talent and a background in natural health. She enjoy reading and writing about all things related to exercise, nutrition, and healthy living.