10 Most Nutrient-Dense Foods in the World

Since your stomach has a limited capacity, it is for the best if you consider incorporating food that will promote health benefits along with great taste! To do so, you need to plan your diet plan effectively. You can easily do so by eating food that contains a varied amount of essential nutrients and minerals. Here are the ten most nutrient-dense food that you must consider incorporating into your diet:

Garlic: Garlic not only turns bland dishes into tastier ones but is also an essential ingredient in nearly all dishes comprising meat and fish. A little bit of garlic is significant for your diet.

  • Nutrients: calcium, copper, potassium, selenium, manganese, vitamins B1, B6 and C, sulfur compounds like allicin.
  • Health benefits: allicin present in garlic can reduce the bad LDL cholesterol, lower blood pressure and reduce heart diseases by raising the HDL cholesterol levels. Various studies have also shown that garlic can effectively reduce cancers of the stomach and colon.
  • Recipes: garlic chicken, garlic prawns, garlic bread.
  1. Potato:

Potato is one of the most versatile vegetables and nearly goes with each dish! It is a very filling food and rich in various nutrients essential for our health.

  • Nutrients: mostly all vitamin B complexes, iron, magnesium, manganese, copper, potassium, vitamin C.
  • Health benefits: they can enhance the immunity of your body, reduce the risk of heart diseases, and it can also improve your blood sugar levels.
  • Recipes: mashed potato casserole, potato wedges and fries, garlic roasted potatoes.
  1. Sardines:

Sardines are nutritionally perfect as they contain small amounts of every vital nutrient that your body requires. These small, oily fishes can be eaten as a whole and are quite tasty!

  • Nutrients: omega-3 fatty acids, proteins, vitamin B-12, selenium, phosphorus, calcium.
  • Health benefits: omega-3 fatty acid is a vital nutrient as it helps to prevent heart diseases. It also helps preserve bone health, reduce anxiety, control blood sugar, and reduce the risk of cancer. Moreover, it is also great for the skin and has antioxidant properties.
  • Recipes: sardines with chilli, garlic and lemon, roasted sardines with herb dust and garlic, sardine salad.
  1. Blueberries:

Compared with fruits, blueberries are one of the most nutritious fruits, a powerhouse of several nutrients and minerals. Although they might not be high in minerals and vitamins like vegetables, they contain many antioxidants that are essential for the health of your body.

  • Nutrients: copper, folate, beta-carotene, manganese, vitamins E, C and A, phenolic compounds, anthocyanin.
  • Health benefits: they are anti-inflammatory, reduce the risk of cancer and heart diseases, and lower blood pressure. They are also known to protect the brain and improve memory in adults.
  • Recipes: blueberry cake, blueberry crumb bars, blueberry smoothie.
  1. Dark chocolate:

Dark chocolate containing high cocoa content is a very nutritious food. Several studies have suggested that you can supply additional antioxidants to your body by eating a small amount of dark chocolate every day. However, make sure to purchase dark chocolates with at least 70% cocoa content as they contain several vital nutrients.

  • Nutrients: fibre, manganese, copper, magnesium, iron, antioxidants.
  • Health benefits: various studies have shown that dark chocolate can effectively lower blood pressure, improve blood flow, improve brain function, and reduce anxiety and depression. Moreover, it has also been shown that around 57% of the lower risk of heart disease was observed in people who consumed dark chocolate five times a week.
  • Recipes: dark chocolate ganache truffles, dark chocolate almond bars, dark hot chocolate drink.
  1. Salmon:

Salmon has a great taste and is relatively easy to prepare. Since salmon is packed with several proteins, vitamins, minerals and fatty acids, you should consider including this in your diet at least once or twice a week.

  • Nutrients: vitamins E, D and B3, B5, B6, B12, selenium, omega-3 fatty acids, potassium, protein, magnesium.
  • Health benefits: regular consumption of fatty fish rich in omega-3 can reduce the risk of heart diseases, dementia, lower depression and other diseases. It also helps to control weight, keeps the blood sugar level in control and is also great for improving memory and promoting brain health.
  • Recipes: honey garlic salmon, pan-fried salmon, garlic butter baked salmon.
  1. Seaweed:

The sea contains several significant vegetation that are very nutritious. Nowadays, seaweed has become a top-rated source of nutrition. The raw seaweed taste is not suitable to everyone. So if that’s the case with you, then you might consider taking dried kelp tablets.

  • Nutrients: calcium, iodine, manganese, iron, magnesium, carotenoids, phycocyanins, vitamins A, C, K, E, B1, B2 and folate.
  • Health benefits: seaweed contains high amounts of iodine which is essential for thyroid function. It is also high in antioxidants and has anti-inflammatory properties. Various studies have shown that seaweed might reduce the risk of heart diseases, reduce weight and support gut health.
  • Recipes: seaweed salad, Korean seaweed soup, Japanese seaweed omelette.
  1. Shellfish:

Sea fishes and sea animals are known to be packed with nutrients, but shellfish might be filled with the most beneficial nutrients! The most common shellfish that you can consume are oysters, clams, mussels and scallops. With a high content of minerals and vitamins, shellfish is one of the most nutritious foods!

  • Nutrients: iron, magnesium, zinc, vitamin B-12, omega-3 fatty acid, protein.
  • Health benefits: shellfish is known to promote heart and brain health and promote weight loss and boost the immune system.
  • Recipes: shellfish cioppino, roasted shellfish, spring shellfish stew.
  1. Kale:

Kale is considered the king of all leafy vegetables! This is because kale is a powerhouse of all the vital minerals, vitamins, antioxidants and fibres.

  • Nutrients: vitamin A, C and K-1, calcium, magnesium, potassium, manganese, copper.
  • Health benefits: kale helps reduce cholesterol levels that can lower the risk of heart diseases. It has essential antioxidants that can help to remove harmful toxins. Moreover, it is excellent for promoting eye health, reducing cancer risk and improving your sleep.
  • Recipes: kale salad, sautéed kale with garlic, garlic bacon kale.
  1. Liver:

The muscle meat of animals is deficient in nutrients. However, the liver makes up for this! It is rich in several vitamins and minerals and is essential for a balanced diet.

  • Nutrients: copper, iron, phosphorus, zinc, protein, selenium, vitamin B-12, B5, B2 and A.
  • Health benefits: it is considered an excellent food during pregnancy. It promotes liver function as well as enhances detoxification. Its high iron content also helps to prevent anaemia.
  • Recipes: spicy liver and onion fry, beef liver and onions, Moroccan fried liver and onions.

All the above foods have made it to our top 10 list of nutritious food due to a reason! They are packed with some of the most vital minerals, vitamins and proteins. They are versatile and can be incorporated into various dishes. So to maintain a healthy diet, you must consider including this food in your diet!