10 Most Nutrient-Dense Foods

Salmon


Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins, and minerals. It’s a good idea to eat fatty fish at least once a week.

Kale


Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds.

Seaweed


Sea vegetables are highly nutritious but rarely eaten in the West. They are particularly high in iodine, which is essential for optimal thyroid function.

Garlic


Garlic is both tasty and healthy. It’s highly nutritious and contains bioactive compounds that have confirmed disease-fighting properties.

Shellfish


Shellfish are some of the most nutritious animals found in the sea. They’re very high in important nutrients like vitamin B12 and zinc.

Potatoes


Potatoes contain a little bit of almost every nutrient you need. They are incredibly filling and can provide large amounts of resistant starch.

Liver


Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances.

Sardines


Small, oily fish like sardines are usually eaten whole, so you consume the organs, bones, and other nutritious parts. They contain a little bit of almost every nutrient you need.

Blueberries


Blueberries are very nutritious compared to most other fruits and are loaded with powerful antioxidants, some of which can increase the amount of antioxidants in your blood & your brain.

Egg yolks


Whole eggs are so nutritious that they’re sometimes called “nature’s multivitamin.” The yolk is where almost all the nutrients are found.

Salmon Nutrition and Health Benefits