#04 of the Most Nutrient-Dense Foods

Nutrient-dense foods encompass foods that are high in the essential vitamins and minerals humans need to survive and to thrive.

These foods are typically low in calories, but high in vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

How can you include more of these foods in your life? Change up how you think about meals and snacks. At the next meal you have, see if your plate contains protein, healthy fats, and fiber, for example. This is an excellent way to start your journey to better eating.

Then, once you tackle those food groups, you can start branching out into more nutrients. Soon you will be asking yourself, does my plate have any omega 3s, vitamin A, D, or B vitamins?

Most Nutrient-Dense Foods

1. Seaweed

Seaweed is often not a part of the typical food groups, especially when it comes to the Standard American Diet (SAD). But there are many reasons why it should be.

These simple algae are full of nutrients, minerals, and antioxidants that can help improve your overall health. Some include a high amount of iodine, vitamin A, E, K, and essential B vitamins like folate. They are also an excellent source of calcium, zinc, and potassium..

Because of its powerful nutrient profile, seaweed can help protect against heart disease, brain damage, and more. It can be extremely easy to add to your diet, too. There are tons of seaweed snacks available in flavors like sea salt, sweet onion, and more. Try some new snacks out or make yourself a seaweed salad to reap the health benefits.

Seaweed has been shown to protect the heart and brain, and help the body fight inflammation. Seaweed snacks are a great option to try if you would like to add seaweed to your diet

There is a reason sardines are often known as potent brain food. Sardines can even reduce or delay the onset of developing Alzheimer’s disease.

2. Sardines

That is because they are full of omega-3 fatty acids in just an extremely small serving size. Sardines are also an excellent source of protein, healthy fats, vitamin B12, and vitamin D, to name a few .

If you don’t like the taste of sardines, there are plenty of ways to get the fishiness right out. Find a new recipe like pasta con sarde, which is an Italian and tasty way to add more nutrition in your diet.

Sardines are rich in omega-3 fatty acids, protein, vitamin B12, and vitamin D in just one small serving. Use them in your favorite pasta dishes or as a pizza topping

3. Salmon

Salmon is another fatty fish that can significantly help your overall health due to its high nutrient profile..

This nutrient-dense food has tons of omega 3 fatty acids, protein, essential B vitamins, selenium, and powerful antioxidants like astaxanthin. Astaxanthin can help to promote muscle recovery and even prevent sunburn.

Salmon has potent health benefits from promoting heart health to enhancing brain function and more. You can buy salmon frozen, fresh, or even canned. Get the many health benefits from this fish in any of these ways

Salmon is very nutritious, containing tons of omega-3 fatty acids, protein, essential B vitamins, selenium, and powerful antioxidants. Add this heart and brain healthy food to your diet through fresh, frozen, or canned forms.

4. Spinach and Kale

Leafy greens like spinach and kale are highly nutritious. They are particularly high in vitamin K, which is a strong anti-inflammatory compound that helps to promote cellular health and prevents blood clots.

Kale and spinach have tons of disease-fighting phytonutrients, along with many other essential vitamins and minerals like vitamin A, C, and even plant-based omega-3 fatty acids.

For the most part, kale and spinach are OK for everyone, but there is some restriction. Spinach is extremely high in oxalates, so it can have negative effects for those with or prone to kidney stones. Far too much kale can cause digestive issues for some, although it is rare.

Spinach and kale are both packed with vitamin A, K, C, plant-based omega-3 fatty acids, fiber and antioxidants. Sauté spinach or kale in oil for a quick side dish, or make a tasty salad with berries, sliced almonds, and feta cheese.

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