Top 10 Most Nutrient-Dense Foods in the Entire World
In the United States, poor nutrition is the number one reason why Americans fall ill. In fact, approximately 500,000 Americans die every year from poor nutrition.
Instead of spending hours in the grocery store aisle staring at the nutrition facts label, this guide is like your cheat sheet to eating healthy.
Here are the top 10 most nutrient-dense foods that you should add to your shopping cart the next time you’re doing some grocery shopping.
This first food may not surprise you. Spinach is a staple ingredient in many healthy meals, like salads or green smoothies. And the reason it’s so prevalent in the diets of the health-conscious is that it packs a nutritional punch.
Spinach is one of the best sources of potassium, which is crucial in maintaining muscle mass. Spinach is also rich in iron, zinc, vitamin K, and vitamin A. Just one cup of spinach is 60% of the recommended daily value of vitamin A.
When you’re watching your caloric intake, salmon will most likely show up on your menu at some point. It’s a lean and versatile protein, but it’s also rich in crucial nutrients.
Salmon is rich in omega-3 fatty acids, which have been proven to improve cardiovascular health. One serving of salmon also gives you almost 200% of your daily value of vitamin B12.
3. Greek Yogurt
You may be surprised to see Greek yogurt on the list of these nutrient-dense foods that you should include in your diet, but it’s one of the healthiest breakfast options out there.
Greek yogurt is a great source of protein, iodine, and calcium. Snacking on Greek yogurt is a great option when you’re recovering from a demanding workout class. The amino acids in greek yogurt help to rebuild muscle tissue.
For an even more nutritionally dense breakfast, throw some blueberries on top of your Greek yogurt. The nutrients in blueberries can improve brain function, protect against diseases, and help your skin to glow.
When evaluated alongside other fruits and vegetables, blueberries shine when it comes to their antioxidant properties. The antioxidants in blueberries can slow aging, reduce inflammation, and prevent chronic diseases like diabetes and cancer.
Make sure to keep frozen blueberries in your freezer at all times. This means that even when they aren’t in season, you can get the full nutritional benefit from this superfood.
Particularly if you are looking to avoid animal protein, walnuts should be a part of your diet. They have more alpha-linolenic acid than any other tree nut. Alpha-linolenic acid is a plant-based omega-3 fatty acid, making it excellent for vegetarian and vegan diets.
One ounce of walnuts contains 45 mg of magnesium. Magnesium keeps blood pressure stabilized and regulates the heart’s rhythm.
To add some more walnuts to your diet, try topping off your salad with a handful of walnuts. They also make for a great snack when you’re on the go.
6. Olives and Olive Oil
Whether you’re using it in salad dressings or cooking with it, you should be using more olive oil in your diet. Olive oil and its original source, olives, are an important element of a balanced diet.
Olives and olive oil are rich in hydroxytyrosol, which is a bioactive compound with antioxidant properties. Bioactive compounds are sort of like extra credit in healthy foods.
If you’re watching your weight, consider adding oysters to your regular rotation. Oysters are low in calories, but certainly not low in nutrients. A serving of six oysters is only about 50 calories.
In their small shell, they hold lots of protein and other nutrients that your body naturally loses as it ages. To name a few, oysters are rich in vitamin D, copper, zinc, and iron.
You might be surprised to see eggs on this list since they are often villainized for being high in cholesterol. However, they are packed with all of the nutrients needed to turn a single cell into a chicken.
One egg has a little bit of almost all of the nutrients you need in a healthy diet. In fact, nutritional experts consider eggs to be a perfect protein because they contain all of the amino acids that your body needs.
So, don’t skip eggs when you’re planning your next breakfast. Instead, skip processed foods that are high in cholesterol and get your daily value of cholesterol from eggs instead.
Spirulina is a small organism in the family of blue-green algae. It is one of the oldest forms of life on the planet and probably the most nutrient-dense food on this list. It was even used as a medicine by the Aztecs.
It is packed with phycocyanin, a bioactive compound that protects the brain, provides relief from pain, and reduces inflammation. It is also a great source of vitamin B1, vitamin B2, vitamin B3, copper, and iron.
Spirulina is usually found in powder form, which you can add to smoothies, yogurts, or juices.
10. Dark Chocolate
Hearing that dark chocolate is good for you may seem too good to be true. But chocolate really is a nutrient-dense food that you shouldn’t shy away from.
Dark chocolate contains flavanols, which decrease inflammation and are a natural antioxidant.
However, lots of dark chocolate treats are loaded with sugar, which we all know we shouldn’t eat too much of. Stick to dark chocolate in its purest form to get the full nutritional benefit. 1 oz of dark chocolate each day is enough to satiate your sweet tooth and flood your body with antioxidants.
Transform Your Diet With Nutrient-Dense Foods Today
Adding nutrient-dense foods to your diet is a quick and easy way to transform your health. When combined with other healthy lifestyle choices, you will begin seeing changes to your body in no time.
Whether you’re hoping to lose weight, improve cardiovascular health, or just break a sweat every once in a while, Fit For Life 24 can help you to meet your goals.
Contact us today for a free nutritional consultation and learn more about how you can transform your diet and get the results you have been waiting for.