35 Nutrient Dense Foods You Must Eat Frequently

nutrient-dense-foodsFirst we need to discuss why you should be eating more nutrient dense foods as part of your healthy diet.

It is well established that a healthy diet comprises of different nutrients and essential vitamins. But as we age, our bodies capacity to absorb nutrients decreases and since our metabolism also slows with age, we also need to eat less calories which means we should be eating less than before.

But our bodies still need all these nutrients. Therefore, it makes sense that we should be eating nutrient dense foods which are packed with different nutrients.

What are Nutrient Dense Foods?

These foods are full of different types of healthy nutrients like minerals, vitamins, healthy fats, fiber and lean protein etc. At the same time, these foods do not have as many calories as other foods which have lower nutrient density. Generally, foods with low nutrient density are also high in calories.

Nutrient dense foods can help you eat healthier diet if you still need it. For example, if you eat one slice of white bread, it has about 80 calories without much minerals and essential vitamins. On the contrary, if you take a slice of whole-wheat bread, you eat less calories but at the same time, you get a lot more zinc, potassium and magnesium, all nutrients which are must for a healthy body.

Many nutrient dense foods also have a lot of fiber, which is known to protect us from diseases like high blood sugar, cholesterol, and constipation. Again taking the example of whole wheat bread, it has on average double the amount of fiber found in plain white bread.

Which Foods are Nutrient Dense?

One good way to select your favorite nutrient dense foods is visiting the USDA Nutrient Database and select the foods with the best nutritional value. But here is a list of 25 best nutrient dense foods.

  1. Spinach
  2. Broccoli
  3. Kale
  4. Whole grain wheat
  5. Whole grain corn
  6. Whole grain quinoa
  7. Whole grain barley
  8. Pomegranate
  9. Strawberries
  10. Blueberries
  11. Salmon fish
  12. Sardines
  13. low fat milk
  14. low fat yogurt
  15. Lean meat
  16. Bell peppers
  17. Sweet potatoes
  18. Mushrooms
  19. Nuts and seeds
  20. Soybeans
  21. Lentils
  22. Asparagus
  23. Green peas
  24. Tomatoes
  25. Raspberries
  26. Brussels Sprouts
  27. Almonds
  28. Turnip green
  29. Cauliflower
  30. Sunflower seeds
  31. Bok Choy
  32. Liver
  33. Shellfish
  34. Egg yolks
  35. Dark chocolate

A good strategy is to increase your intake of these healthy foods gradually. Especially, you should increase fiber in your diet gradually because in many people it causes bloating and gas if the percentage is suddenly increased in food. Read our recommendations?for high fiber foods.


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