Nutrient Dense Foods

A basket filled with fresh vegetables including tomatoes, carrots, white eggplants, zucchini, basil, and sprigs of rosemary placed on a wooden table.

What Are Nutrient Dense Foods?

Nutrient-dense foods are those rich in essential nutrients like vitamins, minerals, fiber, and lean protein, while being low in calories. This concept is fundamental to healthy eating and emphasises the quality of food over calorie counting.

Nutrient-dense foods comprise fruits, vegetables, whole grains, seafood, lean meats, eggs, peas, beans, and nuts.

An individual with a focus on consuming mainly nutrient dense foods focuses on foods with the highest micronutrient content per calorie rather than following strict diet plans like low-fat or raw-only regimens. Instead, they prioritise a variety of whole, unprocessed foods to support health and maintain satisfaction.

Common nutrient-dense foods include fruits, vegetables, whole grains, seafood, lean meats, eggs, beans, peas, and nuts. These foods not only supply abundant nutrients but also help reduce the risk of chronic diseases.

We will be looking at some of the healthiest foods we can eat on this page.

An opened tin of sardines filled with multiple whole fish in oil—an ideal addition to your candida diet food list.

What Does Nutrient-Dense Mean?

Nutrient density refers to the amount of vital nutrients a food provides relative to its calorie content. In contrast, the typical Western diet is often calorie-dense but nutrient-poor, emphasising processed foods that offer “empty calories.”

Nutrient-dense foods are natural, whole, and fresh, providing an excellent source of vitamins, minerals, and other nutrients. They are low in unhealthy components such as saturated fats, added sugars, and sodium.

Studies have shown that such diets can disturb the gut microbiome, a condition known as gut dysbiosis, often linked to stress, illness, or overuse of antibiotics. However, diet is the most significant factor influencing gut health. Foods rich in nutrients support not only bodily functions but also help prevent deficiencies, offering essential benefits for overall health.

Why Are Nutrient-Dense Foods Important?

Nutrient-dense foods are essential for maintaining health, reducing inflammation, and preventing chronic conditions like heart disease, obesity, and diabetes. These foods are part of an anti-inflammatory diet that supports overall wellness by providing essential nutrients without overloading on calories.

Key Benefits:

They supply necessary compounds such as vitamins, minerals, amino acids, and healthy fats.
They reduce inflammation and lower the risk of chronic diseases.
They promote gut health by building and balancing our gut microbiome.

The U.S. Department of Agriculture highlights the importance of nutrient-dense diets, emphasizing that diet quality depends on:

Consuming adequate micronutrients and macronutrients.
Avoiding over- or under-eating to meet individual calorie needs.
Limiting harmful substances like trans fats, excess sodium, and refined sugars.

Nutrient Density vs. Energy Density

The difference between nutrient density and energy density lies in the balance of nutrients and calories.

Two fresh broccoli heads with green florets and thick stems, placed on a white background.

Nutrient-Dense Foods are high in vitamins, minerals, and other nutrients compared to their calorie content. Examples include fruits, vegetables, lean proteins, and whole grains.
Example: One cup of broccoli contains only 30 calories but is rich in calcium, magnesium, vitamins A, C, and K.

A hand reaches for a bottle of soda on a supermarket shelf displaying various brands, including Diet Coke and Coca-Cola Zero, nestled next to cans of sweetened condensed milk.

Energy-Dense Foods are high in calories relative to their weight or volume and often lack essential nutrients. These are often junk foods or convenience foods.

Examples include fried foods, sugary snacks, and processed fats.
Example: A 12-ounce soft drink has around 150 calories but offers no meaningful nutrients.

Examples of Nutrient-Dense Foods

Here’s an expanded and highly curated list of some of the world’s most nutrient-dense foods across various categories. This list highlights foods renowned for their exceptional nutritional profiles, supported by recent expert sources:

Fruits and Vegetables

Leafy Greens: Spinach, kale, Swiss chard, and collard greens are packed with vitamins A, C, and K, iron, calcium, and antioxidants.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower contain fiber, vitamins, and cancer-fighting phytonutrients.
Sweet Potatoes: Rich in beta-carotene, fiber, and vitamin C.
Berries: Blueberries, raspberries, blackberries, and strawberries are antioxidant powerhouses, loaded with fiber and vitamin C.
Seaweed: Wakame, nori, and other seaweeds are excellent sources of iodine, calcium, and various micronutrients.
Citrus Fruits: Oranges, grapefruits, and lemons offer high vitamin C content and flavonoids.
Avocados: A unique fruit rich in healthy monounsaturated fats, potassium, and vitamin E.

Proteins

Fish: Fatty fish like salmon, mackerel, sardines, and herring are loaded with omega-3 fatty acids, selenium, and vitamin D.
Eggs: Cage-free eggs provide high-quality protein, choline for brain health, and vitamin B12.
Legumes: Lentils, chickpeas, and black beans are rich in fiber, protein, folate, and iron.
Shellfish: Oysters, mussels, and clams are nutrient-dense with high levels of zinc, vitamin B12, and iron.
Grass-Fed Meats: Beef and lamb from grass-fed sources contain higher omega-3 levels and vitamin E compared to grain-fed varieties.

Whole Grains

Quinoa: A complete protein, providing all essential amino acids, along with magnesium and fiber.
Farro and Barley: Packed with complex carbohydrates, vitamins, and minerals.
Oats: High in soluble fiber (beta-glucan), which supports heart health.

Healthy Fats

Raw Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds offer omega-3 fatty acids, vitamin E, and protein.
Olive Oil: Extra virgin olive oil is high in monounsaturated fats and polyphenols.
Coconut: Includes coconut oil and flesh, providing medium-chain triglycerides for energy.

Dairy

Greek Yogurt: High in protein, probiotics, and calcium.
Whole Milk: Contains fat-soluble vitamins (A, D, E, and K) alongside protein and calcium.

Spices and Condiments

Turmeric: Contains curcumin, known for its anti-inflammatory and antioxidant properties.
Garlic: High in sulfur compounds that may enhance immune function.
Ginger: Supports digestion and has anti-inflammatory effects.

Specialty Foods

Dark Chocolate: Rich in flavonoids and iron; choose varieties with at least 70% cocoa.
Green Tea: Contains catechins, antioxidants associated with reduced risk of chronic diseases.
Red Wine: Provides polyphenols like resveratrol (in moderation).

This list not only emphasises nutrient density but also highlights foods beneficial for supporting gut health, reducing inflammation, and providing sustained energy. Incorporating a variety of these into your diet can promote overall well-being and address specific nutritional needs

How to Follow a Nutrient-Dense Diet

To build a nutrient-dense diet, prioritise fresh, whole foods and reduce ultra-processed items.

To maintain a nutrient-dense diet:

Build your diet around a wide variety of fresh & organically grown fruits and vegetables.
Choose whole grains, avoid refined flours and grains.
Choose healthy protein such as legumes, nuts, seeds, tofu, soy, fish, eggs, poultry, seafood.
Limit red meats, sodium, added sugars, and alcohol.
Reduce junk foods and ultra-processed foods
Avoid processed meats like ham, bacon, sausages, salami, pastrami, etc.

A nutrient-dense diet ensures your body receives essential nutrients, supports gut health, reduces inflammation, and promotes overall well-being.

Adding Nutrient-Dense Foods to Your Diet

Incorporating nutrient-dense foods into our diet can be done easily with a few easy swaps and additions that enhance the quality of our meals. We can easily boost the nutrient density of our meals by makng the following choices:

Add More Vegetables:
The first thing to do is to increase our vegetable intake by adding extra vegetables to salads, soups, tacos, and sandwiches instead of more meat or cheese. Vegetables like spinach, bell peppers, and tomatoes add fibre, vitamins, and antioxidants, enhancing the nutritional profile of our meals.
Eat More Fruit:
It always amazes me how many people skip out on eating fruit. Do you make it a habit? Ask around your family and friends, and you might be surprised at how few consistently enjoy even one piece of fruit a day. Adding more fruit to your diet, especially nutrient-packed options like blueberries or avocados, is one of the simplest and most effective ways to boost your nutrition.
Swap Refined Grains for Whole Grains:
Replace white bread, rice, and pasta with whole-grain alternatives like brown rice, whole wheat bread, and quinoa. Whole grains provide more fibre, vitamins, minerals, and trace minerals, supporting better digestion. Whole grains also build and improve our gut microbiome and overall health over a period of time.
Choose Healthier Dairy Options:
Substitute full-fat sour cream with fat-free or low-fat Greek yogurt. Greek yogurt not only reduces your intake of saturated fats but also adds probiotics, which are beneficial for gut health, as well as extra protein to keep you fuller for longer.
Incorporate Nuts and Seeds:
Sprinkle nuts or seeds, such as almonds, chia seeds, or flaxseeds, into salads, oatmeal, or yogurt. These add healthy fats, protein, and fibre, contributing to heart health and sustained energy throughout the day. Snack on a few Brazil nuts every day, one of the best nuts.
Choose Lean Proteins:
Replace fatty cuts of meat with lean proteins like chicken, turkey, or plant-based options such as tofu and legumes. Trim visible fat from meat. These choices reduce saturated fat intake while providing essential amino acids for muscle maintenance and repair.
Flavour with Herbs and Spices:
Instead of relying on salt or high-sugar sauces, use fresh herbs and spices to flavour your dishes. Herbs and spices like garlic, turmeric, and basil not only enhance taste but also offer anti-inflammatory and antioxidant benefits.
Choose Healthy Cooking Methods:
Opt for grilling, steaming, or baking instead of frying. These methods preserve the nutritional content of foods and reduce the intake of unhealthy fats.
Incorporate Fermented Foods: Add fermented foods like kimchi, sauerkraut, or kefir to your diet. These are rich in probiotics, which support gut health and boost the immune system.
By making these small changes, you can significantly increase the nutrient density of your diet, leading to better overall health and well-being.

Nutrient-Dense Snacking Options

Snacking can play a key role in your daily nutrition. I recommend choosing these nutrient-dense options to keep your energy levels up and support overall health:

Crunchy Vegetables with a natural Greek Yogurt Dip
Enjoy carrots, celery, bell peppers, or cucumber slices paired with a Greek yogurt-based dip. This combination offers fibre, vitamins, and minerals while keeping the snack low in calories.
Unsalted Nuts
Swap out salty chips for a handful of unsalted nuts. Nuts provide healthy fats, protein, fibre and many minerals, making them a satisfying and heart-healthy choice. In my opinion, the best choices are Brazil nuts, walnuts, and almonds (with skins). Don’t eat too many nuts! Have 3 – 4 Brazil nuts per day, or a small handful of almonds or walnuts. Be sure to buy fresh and unsalted/unroasted.
Fresh Fruit or Smoothies
Choose fresh fruits like apples, berries, or oranges for a naturally sweet snack. Alternatively, blend a smoothie with a variety of fruits and leafy greens. This liquid option is rich in vitamins, antioxidants, and fibre while avoiding added sugars. Avoid fruit or vegetables that have been sprayed for bugs – buy organically grown fruit and vegetables when possible. It’s why I prefer to grow my own fruits.
Fresh Berries
One of the nicest and tastiest of all snack options in my opinion is fresh berries, such as strawberries, blueberries, raspberries, blackcurrants, and blackberries.
Water Infused with Fruit or Unsweetened Drinks
Instead of sugary sodas or energy drinks, choose water infused with slices of lemon, lime, or cucumber for a refreshing flavour. Unsweetened tea or black coffee are also good choices that add minimal calories and offer antioxidant benefits. The idea is to drink less coffee, tea, and alcohol.
Greek Yogurt with Fresh Fruit
Top a serving of plain Greek yogurt with fresh fruit and a sprinkle of nuts or seeds. Greek yogurt provides protein and probiotics, while fruit adds natural sweetness and fibre. Be sure to buy unsweetened yogurt – check the label. A small bowl of Greek yogurt with a small handful of raspberries of blueberries is one of my favourite snacks.
Whole-Grain Crackers with Hummus or Avocado
Opt for whole-grain crackers paired with hummus for a snack that’s both tasty and nutritious. Whole-grain crackers provide fiber, while hummus adds protein and healthy fats. Making your own hummus gives you control over the ingredients, ensuring a wholesome, fresh dip. Hummus is easy to prepare, and there are plenty of recipes available online. This snack not only supports digestive health but also delivers sustained energy and essential nutrients.
Whole-grain crackers with avocado, a few drops of Tabasco Sauce and you have a delicious snack.
Roasted Chickpeas
Roasted chickpeas make for a crunchy, satisfying snack that’s rich in fibre and protein. By seasoning them with your favourite spices, you can enhance their flavour while keeping them nutritious. Chickpeas are also a good source of prebiotic fibre, which supports gut health by fostering the growth of beneficial bacteria. To make them, soak dried chickpeas for several hours, then roast them until crispy. This easy, homemade snack not only provides a satisfying crunch but also promotes digestive well-being.
Chia Seed Pudding
Chia seed pudding is a nutritious and refreshing snack, especially great for summer. Made with unsweetened almond milk and a hint of natural sweetener, it offers a satisfying blend of omega-3 fatty acids, fibre, and protein. The high fibre content in chia seeds supports digestive health by promoting regular bowel movements and enhancing gut microbiome diversity. Additionally, chia seeds’ soluble fibre acts as a prebiotic, feeding beneficial gut bacteria. Enjoy this cooling and gut-friendly treat chilled for a delicious, healthful option.
Edamame
Steamed edamame is an excellent, protein-packed snack that offers a range of health benefits. These young soybeans are rich in high-quality protein, making them a great plant-based option for muscle repair and growth. They also provide a substantial amount of fibre, which aids in digestion and promotes a healthy gut microbiome by acting as a prebiotic.
Edamame contains essential nutrients such as iron, calcium, and magnesium, which support bone health and energy production. The antioxidant compounds in edamame help reduce inflammation and oxidative stress.
For added flavour, sprinkle edamame with sea salt, garlic powder, or a few chilli flakes. This super healthy and versatile snack can be enjoyed on its own or eaten in salads, soups, and stir-fries for an extra nutrient and protein boost.
Hard-Boiled Eggs
Hard-boiled eggs are a convenient, portable snack rich in high-quality protein, essential vitamins, and minerals. Packed with nutrients like vitamins A, D, and B12, as well as choline, they support muscle health, brain function, and overall vitality. Additionally, eggs provide a good dose of antioxidants such as lutein and zeaxanthin, which benefit eye health. Their protein content helps keep you full and satisfied between meals, making them a great choice for a nutrient-dense snack.
Apple Slices with Nut Butter
For a satisfying and highly-nutritious snack, slice an apple and spread a thin layer of almond or other nut butter. This combination offers a good balance of fibre, healthy fats, protein, and minerals. The fibre from the apple aids in digestion and helps keep you full, while the nut butter provides healthy fats, protein, and minerals, for sustained energy. Additionally, the healthy fats and protein in nut butter help stabilise blood sugar levels, making this a well-rounded and nutrient-dense snack option.
Seaweed Snacks
Crisp, roasted seaweed snacks offer a low-calorie, nutrient-dense alternative to traditional fried chips. Rich in iodine, essential for thyroid function, they also provide a range of vitamins and minerals, including calcium, iron, and magnesium. Seaweed is known for its antioxidant properties, which help combat oxidative stress and support overall health. These snacks are not only satisfying but also beneficial for maintaining a balanced diet, promoting digestive health, and supporting our metabolic function.

By incorporating these nutrient-dense snacks into your diet, you can keep your energy levels stable and support overall health while avoiding empty calories and added sugars.

The 21 Most Nutrient Dense Foods

Prioritise nutrient-dense foods to get the nutrients your body needs without consuming excess calories. Focus on your overall eating pattern rather than fixating on individual foods or nutrients. Here are some of the best foods you can eat with regard to nutrient-density:

A close-up image of several unpeeled almonds piled together on a white surface.

1. Almonds

Almonds are a nutritional powerhouse, offering a rich blend of healthy fats, protein, and fiber. They are an excellent source of vitamin E, magnesium, and riboflavin, all of which contribute to cardiovascular health by enhancing cholesterol levels and mitigating oxidative stress. Additionally, almonds provide a satisfying and nutrient-dense snack option that aids in weight management.

Beyond their cardiovascular benefits, almonds play a significant role in gut health. Their high fibre content supports digestive function by promoting regular bowel movements and fostering a healthy gut microbiome.

Fibre acts as a prebiotic, nourishing beneficial gut bacteria and supporting overall gut health. Incorporating almonds into your diet can help maintain a balanced gut flora, which is essential for effective digestion, nutrient absorption, and immune function.

A whole avocado next to two avocado halves, one with a pit and one without, showcases an ideal choice for the anti Candida diet on a pristine white background.

2. Avocado

Avocados are rich in healthy monounsaturated fats, fiber, and essential vitamins including C, E, K, and B6. They are also an excellent source of potassium, which aids in blood pressure regulation. Consuming avocados supports heart health, enhances digestion, and provides significant anti-inflammatory benefits.

In addition to their cardiovascular and digestive advantages, avocados benefit gut health by promoting a balanced microbiome. Their fiber content acts as a prebiotic, feeding beneficial gut bacteria and contributing to a healthy digestive environment. This support for gut flora helps improve nutrient absorption and overall gut function, further enhancing overall well-being.

A pile of assorted berries including strawberries, blueberries, raspberries, blackberries, and small red berries against a white background.

3. Berries

Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants, vitamins, and fiber. These nutrient-rich fruits help combat oxidative stress, enhance brain function, and support cardiovascular health. Low in calories yet high in essential nutrients, berries make a tasty, gut-friendly addition to your diet.

Their high fibre content aids in digestive health by promoting a balanced gut microbiome. The fiber acts as a prebiotic, nourishing beneficial gut bacteria and contributing to overall digestive well-being. Incorporating berries into your diet not only supports heart and brain health but also fosters a thriving gut environment.

Three green, textured bitter melons are displayed against a plain white background.

4. Bitter Melon

Bitter melon is a tropical fruit renowned for its potential to help regulate blood sugar levels, making it particularly beneficial for individuals with diabetes. It’s high in fiber, vitamin C, and various B vitamins, which support digestive health and overall well-being.

The high fiber content in bitter melon aids digestion by promoting a healthy gut microbiome. Its ability to regulate blood sugar levels also contributes to better metabolic health. Including bitter melon in your diet can enhance digestive function and support balanced blood sugar levels.

5. Broccoli

Broccoli is a nutrient-dense cruciferous vegetable rich in vitamins C, K, and A, as well as folate, fiber, and antioxidants. Its high levels of sulforaphane, a potent compound, have been associated with cancer prevention due to its role in detoxification and inflammation reduction.

The fiber in broccoli promotes a healthy gut microbiome, aiding digestion and enhancing overall gut health. Additionally, the antioxidants and vitamins in broccoli support immune function and may help reduce inflammation, further contributing to overall well-being.

A small pile of chia seeds is spread out on a white surface.

6. Chia Seeds

Chia seeds are a nutritional powerhouse, brimming with omega-3 fatty acids, fiber, protein, and essential minerals like calcium, magnesium, and phosphorus. Their high fiber content supports digestive health by promoting regularity and nurturing a healthy gut microbiome.

Additionally, chia seeds provide sustained energy, making them an excellent choice for maintaining vitality throughout the day. They also contribute to healthy skin and hair, thanks to their rich omega-3 and antioxidant content, which helps protect against oxidative stress and inflammation.

Stack of four dark chocolate pieces with chocolate shavings scattered around them against a white background.

7. Dark Chocolate

Dark chocolate with at least 70% cocoa content is a treasure trove of flavonoids, potent antioxidants that support heart health by reducing blood pressure and cholesterol levels.

It’s also packed with essential minerals like magnesium, copper, and iron. This makes it a nutritious indulgence, providing both cardiovascular benefits and a boost of vital nutrients. Enjoying dark chocolate in moderation can be a delicious way to enhance overall health while satisfying your sweet tooth.

A carton containing six brown and six white eggs arranged in a single row on a white background.

8. Eggs

Eggs are a top-notch source of complete protein, offering all essential amino acids your body needs. They are abundant in vitamins A, D, E, and B12, along with choline, which plays a crucial role in brain health.

Additionally, the antioxidants found in egg yolks, like lutein and zeaxanthin, are vital for protecting eye health and preventing age-related vision issues. Eggs provide a balanced mix of nutrients that support overall well-being and cognitive function.

Two heads of garlic with segments (cloves) still attached on a white background.

9. Garlic

Garlic is celebrated for its potent anti-inflammatory and antioxidant properties. It’s rich in vitamins C, B1, and B6, as well as essential minerals like selenium, copper, and manganese. Garlic’s sulfur compounds, particularly allicin, are known to lower blood pressure and cholesterol, promoting heart health.

Additionally, garlic supports gut health by acting as a prebiotic, which nourishes beneficial gut bacteria and enhances digestion. Its antimicrobial properties can help maintain a balanced gut microbiome, contributing to overall digestive well-being.

A bunch of fresh green kale with ruffled leaves and a thick stem.

10. Kale

Kale is a nutrient-packed leafy green, abundant in vitamins A, C, K, and various B vitamins, along with essential minerals such as calcium, potassium, and magnesium. Its high fiber content supports digestive health by aiding in regular bowel movements and promoting a healthy gut microbiome.

Additionally, kale’s rich antioxidant profile helps combat inflammation and oxidative stress, which can benefit overall health and potentially reduce the risk of chronic diseases.

A raw piece of liver placed on a dark rectangular slate slab against a white background.

11. Liver

Liver is an exceptionally nutrient-dense organ meat, packed with vitamins A, B12, B6, and folate, alongside essential minerals like iron, copper, and zinc. Its rich vitamin and mineral content supports energy production, enhances immune function, and boosts overall vitality.

Regular consumption of liver can contribute to optimal health by providing key nutrients necessary for various bodily functions, including cell repair and immune system support.

A pile of fresh white button mushrooms placed on a wooden surface.

12. Mushrooms

Mushrooms are low in calories but rich in essential nutrients like selenium, vitamin D, and B vitamins. They are also packed with antioxidants and beta-glucans, which boost immune function and may reduce the risk of cancer.

Additionally, mushrooms contain prebiotics that feed beneficial gut bacteria, promoting a healthy gut microbiome. Their versatility makes them an easy and nutritious addition to many dishes, supporting overall health, including digestive well-being.

Three yellow potatoes are lying on a white surface.

13. Potatoes

Potatoes are a great source of potassium, vitamin C, and B vitamins. When consumed with the skin, they provide a valuable amount of fiber, which supports digestion. Potatoes are also rich in resistant starch, a type of carbohydrate that acts like fiber in the digestive system.

This resistant starch helps regulate blood sugar levels, promotes the growth of beneficial gut bacteria, and enhances overall gut health. Their versatility and nutritional value make potatoes a beneficial addition to a balanced diet.

A small mound of raw white quinoa seeds on a plain white background.

14. Quinoa

Quinoa is a gluten-free grain that offers a complete protein profile, containing all nine essential amino acids. It’s packed with fiber, which aids digestion and promotes a healthy gut by feeding beneficial bacteria.

Rich in magnesium and antioxidants, quinoa supports overall health by reducing inflammation and providing sustained energy. Its nutrient density and versatility make it an excellent choice for those looking to boost their nutritional intake and maintain gut health.

Two raw salmon fillets with visible marbling are placed against a white background.

15. Salmon

Oily fish, particularly salmon, is an excellent source of omega-3 fatty acids, essential nutrients that our bodies cannot produce on their own. Omega-3s are vital for the optimal function of various body systems, including the brain, eyes, heart, blood vessels, lungs, immune system, and endocrine system.

A 100-gram serving of wild Atlantic salmon delivers around 2.2 grams of omega-3 fatty acids and 25.4 grams of high-quality animal protein. Additionally, it is rich in vitamins and minerals like magnesium, potassium, selenium, and B vitamins.

The nutritional profile of salmon supports overall health, contributing to brain function, cardiovascular health, and more.

Salmon is not only nutritious but also tasty and easy to prepare. It offers a satisfying meal with relatively few calories. When purchasing fish, it’s important to choose options from sustainable sources to ensure environmental responsibility.

16. Sardines

Sardines are nutrient-packed, small, oily fish that are particularly rich in omega-3 fatty acids, which are essential for heart and brain health. They are also an excellent source of calcium and vitamin D, which are crucial for maintaining strong bones and preventing osteoporosis. Because sardines are typically consumed whole, they provide a unique range of nutrients, including high-quality protein, selenium, and vitamin B12, which support immune function and energy production.

From a gut health perspective, sardines are highly beneficial. The omega-3 fatty acids they contain have anti-inflammatory properties that can help soothe the gut lining and promote a healthy balance of gut bacteria. Additionally, the combination of protein, healthy fats, and essential vitamins and minerals in sardines supports overall digestive health and helps maintain a strong, resilient gut microbiome. Sardines are also low in mercury compared to larger fish, making them a safer choice for regular consumption.

A pile of fresh, green seaweed on a white background.

17. Seaweed

Seaweed is a nutrient-dense sea vegetable, particularly high in iodine, which is crucial for maintaining healthy thyroid function and regulating metabolism. In addition to iodine, seaweed is packed with essential minerals like calcium, iron, and magnesium, which support bone health, oxygen transport, and muscle function. The antioxidants found in seaweed help protect cells from oxidative stress, reducing the risk of chronic diseases.

When it comes to gut health, seaweed is a standout. It contains a type of soluble fiber known as alginate, which has prebiotic properties that nourish beneficial gut bacteria and promote a healthy gut microbiome. This fiber also aids in digestion and can help regulate blood sugar levels by slowing down the absorption of glucose. Seaweed’s versatility makes it easy to incorporate into various dishes like soups, salads, and sushi, adding both nutritional value and unique flavors to your meals.

Three half-shell green-lipped mussels with orange flesh and black edges arranged on a white background.

18. Shellfish

Shellfish, including clams, oysters, and mussels, are incredibly nutrient-dense, offering a rich source of vitamin B12, iron, zinc, and omega-3 fatty acids. Vitamin B12 is essential for nerve function and red blood cell formation, while iron plays a crucial role in oxygen transport and energy production. Zinc supports immune function and wound healing, and omega-3 fatty acids promote heart health by reducing inflammation and supporting healthy cholesterol levels.

For gut health, shellfish provide high-quality protein and important minerals that contribute to the integrity of the gut lining, helping to prevent leaky gut syndrome. The omega-3 fatty acids in shellfish also have anti-inflammatory properties that can benefit the gut, reducing inflammation that might otherwise disrupt the balance of gut bacteria. Incorporating shellfish into your diet can enhance cognitive function, support heart health, and boost overall vitality, making them a valuable addition to a nutrient-rich diet.

A cluster of five fresh spinach leaves with short stems, displayed on a white background.

19. Spinach

Spinach is a powerhouse leafy green, packed with essential nutrients like iron, calcium, magnesium, and vitamins A, C, and K. The iron in spinach plays a crucial role in oxygen transport and energy production, while calcium and magnesium are vital for maintaining strong bones and muscle function. Vitamins A and C are potent antioxidants that help protect cells from damage, support immune function, and promote healthy skin.

For gut health, spinach’s high fiber content is particularly beneficial. Fiber aids digestion by promoting regular bowel movements and supporting a healthy gut microbiome, which is essential for overall digestive health. The antioxidants in spinach also help reduce inflammation in the gut, contributing to a balanced and healthy digestive system.

Additionally, vitamin K in spinach is important for bone health, supporting calcium absorption and bone density. By incorporating spinach into your diet, you can enhance digestive health, reduce inflammation, and support strong bones and a robust immune system.

Three raw sweet potatoes with reddish-brown skin are stacked together on a white background.

20. Sweet Potato

Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A, a nutrient crucial for maintaining healthy vision and supporting the immune system. In addition to their vibrant orange hue, which signals a high antioxidant content, sweet potatoes are rich in dietary fiber, aiding digestion and promoting a healthy gut microbiome.

The fiber in sweet potatoes not only helps regulate digestion but also contributes to blood sugar management by slowing the absorption of sugars, making them an ideal choice for maintaining steady energy levels. Vitamins C and B6 found in sweet potatoes further enhance immune function and support brain health, while potassium helps maintain healthy blood pressure and heart function.

With a low glycemic index, sweet potatoes are beneficial for those looking to manage blood sugar levels, providing a nutritious and versatile option for a variety of meals. Whether baked, mashed, or added to soups and stews, sweet potatoes offer a delicious way to support overall health, from the eyes to the gut.

Three ripe red tomatoes with green stems on a white background.

21. Tomato

Tomatoes are packed with lycopene, a powerful antioxidant known for its potential to lower the risk of certain cancers, particularly prostate cancer, and to protect against heart disease by reducing oxidative stress. Beyond lycopene, tomatoes are also a rich source of vitamins C and K, which are essential for immune function and bone health, as well as potassium, which supports healthy blood pressure levels.

In addition to these benefits, tomatoes contribute to gut health. They are high in fiber, which aids digestion and promotes a healthy gut microbiome. The natural acidity in tomatoes can also help stimulate the production of digestive enzymes, enhancing nutrient absorption. Whether eaten fresh in salads, cooked into sauces, or enjoyed as a juice, tomatoes offer a versatile and nutrient-dense addition to your diet, supporting overall health and well-being.

Understanding which foods are nutrient-dense can help in creating a balanced diet. However, it’s essential to remember that no single food provides all the nutrients your body needs, so variety is key.

The Bottom Line

Nutrient-dense foods are a vital part of a healthy diet. Incorporating these 20 superfoods into your meals can boost your intake of essential vitamins, minerals, and antioxidants, promoting overall health and well-being. Remember, the best approach is to eat a diverse range of foods to ensure you get all the nutrients your body needs.

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.