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© Shutterstock
0 / 31 Fotos
Berries
- From strawberries to blackberries and raspberries to blueberries, these antioxidant-rich fruits are small but mighty. Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese.
© Getty Images
1 / 31 Fotos
Eggs
- Cheap, flavorful, and easy to prepare, a single egg is packed with vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, protein, and omega-3s.
© Getty Images
2 / 31 Fotos
Seaweed varieties
- Most seaweed varieties are nutrient-dense and contain minerals such as calcium, iron, magnesium, and manganese.
© Getty Images
3 / 31 Fotos
Beetroot
- Beets are another vibrant vegetable with superfood status. They contain notable amounts of B6, vitamin C, magnesium, copper, manganese, potassium, and iron.
© Getty Images
4 / 31 Fotos
Beef liver
- A nutrient-dense super-food, a single serving of beef liver provides more than the daily recommended value of vitamin B12, B2, and vitamin A. Additionally, it provides a substantial amount of copper and choline.
© Getty Images
5 / 31 Fotos
Sweet potatoes
- Sweet potatoes contain a range of nutrients, such as vitamins A, B-6, and C. They also contain antioxidants, such as beta-carotene.
© Getty Images
6 / 31 Fotos
Sardines
- A small, oily fish that you can eat whole, sardines contain a little of almost every nutrient your body needs, including vitamin B12 and vitamin D.
© Getty Images
7 / 31 Fotos
Dandelion greens
- Dandelion is a nutritious leafy green packed with vitamins A, C, E, and K. It also contains several minerals, including calcium, iron, magnesium, and potassium.
© Shutterstock
8 / 31 Fotos
Cruciferous vegetables
- Think broccoli, kale, cauliflower, cabbage, and Brussels sprouts. As they all belong to the same family, they're nutritionally similar, with vitamin C, folic acid, iron, calcium, and selenium.
© Getty Images
9 / 31 Fotos
Plain Greek yogurt
- A great source of calcium, potassium, magnesium, and protein, Greek yogurt has several nutritional benefits. It's also packed with probiotics, which provide healthy bacteria for the gut.
© Getty Images
10 / 31 Fotos
Salmon
- Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients that you can only get from food. It also provides vitamins and minerals, including magnesium, potassium, selenium, and B vitamins.
© Getty Images
11 / 31 Fotos
Garlic
- Garlic is a nutrient-dense staple food, which is rich in antioxidants, manganese, vitamin B6, vitamin C, and selenium.
© Getty Images
12 / 31 Fotos
Carrots
- Carrots famously contain beta-carotene, an antioxidant that the body converts to vitamin A. Carrots are also abundant in fiber, vitamin K1, and potassium.
© Getty Images
13 / 31 Fotos
Bone broth
- High in protein-rich collagen and healthy minerals, bone broth is often celebrated for its ability to promote a healthy gut microbiome, improve joint pain, and support skin health.
© Getty Images
14 / 31 Fotos
Avocados
- Avocado is most well-known for its healthy fat content, but it's also high in many vitamins and minerals including vitamins K, E, C, several B vitamins, folate, and potassium.
© Getty Images
15 / 31 Fotos
Black beans
- A protein-rich food, black beans are low in fat and high in fiber, making them heart-healthy and good for digestion, especially when soaked prior to cooking. They're also rich in iron, thiamine, and folate.
© Getty Images
16 / 31 Fotos
Oats
- Oats are high in minerals such as phosphorus, magnesium, copper, and iron. Plus, they contain B vitamins and fiber to keep you full and promote digestion.
© Getty Images
17 / 31 Fotos
Mushrooms
- There are many different types of mushrooms, but they all boast a high amount of fiber, B vitamins, copper, and potassium. They're also rich in the antioxidant selenium.
© Getty Images
18 / 31 Fotos
Raw cacao
- Raw cacao is a powder with a rich chocolate flavor without the sweetness. Its most notable benefit is flavanols, a powerful antioxidant. It also contains magnesium, iron, calcium, potassium, and phosphorus.
© Getty Images
19 / 31 Fotos
Tomatoes
- Tomatoes are loaded with nutrients, but most importantly, they earn their nutrient density from lycopene, an antioxidant. They're also packed with vitamin C, vitamin K, potassium, and folate.
© Getty Images
20 / 31 Fotos
Shellfish
- Clams, oysters, scallops, and mussels are types of highly nutritious shellfish. In general, shellfish are very high in important nutrients like vitamin B12 and zinc.
© Getty Images
21 / 31 Fotos
Potatoes
- Rich in antioxidants, potatoes boast a wealth of nutritional benefits. They contain vitamin C, vitamin B6, potassium, manganese, magnesium, phosphorus, niacin, and folate.
© Getty Images
22 / 31 Fotos
Green beans
- Green beans are an underrated source of vitamin C. They're also high in iron, vitamin B6, magnesium, and calcium.
© Getty Images
23 / 31 Fotos
Chia seeds
- Chia seeds are another example of a true superfood, packed with iron, fiber, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B3, and omega-3 fatty acids.
© Getty Images
24 / 31 Fotos
Walnuts
- Walnuts are incredibly antioxidant-rich as a result of being high in vitamin E, melatonin, and polyphenols. They're also high in omega-3 fatty acids.
© Getty Images
25 / 31 Fotos
Bell peppers
- Bell peppers are packed with vitamins C, B6, and K1, as well as potassium, folate, vitamin E, and beta-carotene.
© Getty Images
26 / 31 Fotos
Pumpkin seeds
- Pumpkin seeds contain nutrients like magnesium, phosphorus, and manganese. They're also packed with iron, zinc, copper, and vitamin K.
© Getty Images
27 / 31 Fotos
Kefir
- Kefir is a fermented dairy, which promotes a healthy gut bacteria and boasts notable amounts of protein, calcium, phosphorus, vitamin B12, vitamin B2, magnesium, and vitamin D.
© Getty Images
28 / 31 Fotos
Apples
- Apples are rich in fiber and water, which makes them filling. They're also high in vitamin C, copper, potassium, and vitamin K.
© Getty Images
29 / 31 Fotos
Kale
- Kale is rich in vitamins, minerals, fiber, antioxidants, and bioactive compounds. It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese.
Sources: (Healthline) (Medical News Today) (Real Simple)
See also: The best seeds to plant in your menu
© Getty Images
30 / 31 Fotos
© Shutterstock
0 / 31 Fotos
Berries
- From strawberries to blackberries and raspberries to blueberries, these antioxidant-rich fruits are small but mighty. Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese.
© Getty Images
1 / 31 Fotos
Eggs
- Cheap, flavorful, and easy to prepare, a single egg is packed with vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, protein, and omega-3s.
© Getty Images
2 / 31 Fotos
Seaweed varieties
- Most seaweed varieties are nutrient-dense and contain minerals such as calcium, iron, magnesium, and manganese.
© Getty Images
3 / 31 Fotos
Beetroot
- Beets are another vibrant vegetable with superfood status. They contain notable amounts of B6, vitamin C, magnesium, copper, manganese, potassium, and iron.
© Getty Images
4 / 31 Fotos
Beef liver
- A nutrient-dense super-food, a single serving of beef liver provides more than the daily recommended value of vitamin B12, B2, and vitamin A. Additionally, it provides a substantial amount of copper and choline.
© Getty Images
5 / 31 Fotos
Sweet potatoes
- Sweet potatoes contain a range of nutrients, such as vitamins A, B-6, and C. They also contain antioxidants, such as beta-carotene.
© Getty Images
6 / 31 Fotos
Sardines
- A small, oily fish that you can eat whole, sardines contain a little of almost every nutrient your body needs, including vitamin B12 and vitamin D.
© Getty Images
7 / 31 Fotos
Dandelion greens
- Dandelion is a nutritious leafy green packed with vitamins A, C, E, and K. It also contains several minerals, including calcium, iron, magnesium, and potassium.
© Shutterstock
8 / 31 Fotos
Cruciferous vegetables
- Think broccoli, kale, cauliflower, cabbage, and Brussels sprouts. As they all belong to the same family, they're nutritionally similar, with vitamin C, folic acid, iron, calcium, and selenium.
© Getty Images
9 / 31 Fotos
Plain Greek yogurt
- A great source of calcium, potassium, magnesium, and protein, Greek yogurt has several nutritional benefits. It's also packed with probiotics, which provide healthy bacteria for the gut.
© Getty Images
10 / 31 Fotos
Salmon
- Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients that you can only get from food. It also provides vitamins and minerals, including magnesium, potassium, selenium, and B vitamins.
© Getty Images
11 / 31 Fotos
Garlic
- Garlic is a nutrient-dense staple food, which is rich in antioxidants, manganese, vitamin B6, vitamin C, and selenium.
© Getty Images
12 / 31 Fotos
Carrots
- Carrots famously contain beta-carotene, an antioxidant that the body converts to vitamin A. Carrots are also abundant in fiber, vitamin K1, and potassium.
© Getty Images
13 / 31 Fotos
Bone broth
- High in protein-rich collagen and healthy minerals, bone broth is often celebrated for its ability to promote a healthy gut microbiome, improve joint pain, and support skin health.
© Getty Images
14 / 31 Fotos
Avocados
- Avocado is most well-known for its healthy fat content, but it's also high in many vitamins and minerals including vitamins K, E, C, several B vitamins, folate, and potassium.
© Getty Images
15 / 31 Fotos
Black beans
- A protein-rich food, black beans are low in fat and high in fiber, making them heart-healthy and good for digestion, especially when soaked prior to cooking. They're also rich in iron, thiamine, and folate.
© Getty Images
16 / 31 Fotos
Oats
- Oats are high in minerals such as phosphorus, magnesium, copper, and iron. Plus, they contain B vitamins and fiber to keep you full and promote digestion.
© Getty Images
17 / 31 Fotos
Mushrooms
- There are many different types of mushrooms, but they all boast a high amount of fiber, B vitamins, copper, and potassium. They're also rich in the antioxidant selenium.
© Getty Images
18 / 31 Fotos
Raw cacao
- Raw cacao is a powder with a rich chocolate flavor without the sweetness. Its most notable benefit is flavanols, a powerful antioxidant. It also contains magnesium, iron, calcium, potassium, and phosphorus.
© Getty Images
19 / 31 Fotos
Tomatoes
- Tomatoes are loaded with nutrients, but most importantly, they earn their nutrient density from lycopene, an antioxidant. They're also packed with vitamin C, vitamin K, potassium, and folate.
© Getty Images
20 / 31 Fotos
Shellfish
- Clams, oysters, scallops, and mussels are types of highly nutritious shellfish. In general, shellfish are very high in important nutrients like vitamin B12 and zinc.
© Getty Images
21 / 31 Fotos
Potatoes
- Rich in antioxidants, potatoes boast a wealth of nutritional benefits. They contain vitamin C, vitamin B6, potassium, manganese, magnesium, phosphorus, niacin, and folate.
© Getty Images
22 / 31 Fotos
Green beans
- Green beans are an underrated source of vitamin C. They're also high in iron, vitamin B6, magnesium, and calcium.
© Getty Images
23 / 31 Fotos
Chia seeds
- Chia seeds are another example of a true superfood, packed with iron, fiber, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B3, and omega-3 fatty acids.
© Getty Images
24 / 31 Fotos
Walnuts
- Walnuts are incredibly antioxidant-rich as a result of being high in vitamin E, melatonin, and polyphenols. They're also high in omega-3 fatty acids.
© Getty Images
25 / 31 Fotos
Bell peppers
- Bell peppers are packed with vitamins C, B6, and K1, as well as potassium, folate, vitamin E, and beta-carotene.
© Getty Images
26 / 31 Fotos
Pumpkin seeds
- Pumpkin seeds contain nutrients like magnesium, phosphorus, and manganese. They're also packed with iron, zinc, copper, and vitamin K.
© Getty Images
27 / 31 Fotos
Kefir
- Kefir is a fermented dairy, which promotes a healthy gut bacteria and boasts notable amounts of protein, calcium, phosphorus, vitamin B12, vitamin B2, magnesium, and vitamin D.
© Getty Images
28 / 31 Fotos
Apples
- Apples are rich in fiber and water, which makes them filling. They're also high in vitamin C, copper, potassium, and vitamin K.
© Getty Images
29 / 31 Fotos
Kale
- Kale is rich in vitamins, minerals, fiber, antioxidants, and bioactive compounds. It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese.
Sources: (Healthline) (Medical News Today) (Real Simple)
See also: The best seeds to plant in your menu
© Getty Images
30 / 31 Fotos
30 of the most nutrient-dense foods to add to your diet
Check out these nutrient-packed foods
© Shutterstock
Nutrient density refers to the amount of beneficial nutrients in a food in proportion to how many calories it has. Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies. However, it's important to note that no single food provides all the nutrients you need, and the healthiest choice is always a varied and balanced diet.
Click on to discover the most nutrient-dense foods around.
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