here is only a limited amount of food you can eat in a single day.
In order to maximize the amount of nutrients you take in, it makes sense to spend your "calorie budget" wisely.
The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.
These are the 11 most nutrient dense foods on the planet.
Not all fish is created equal.
Salmon and other fatty types of fish contain the greatest amount of Omega-3s.
Omega-3 fatty acids are extremely important for the optimal function of your body. They're linked to improved well-being and a lower risk of many serious diseases (1).
Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.
A 100 gram piece of wild salmon contains 2.8 grams of Omega-3s, along with lots of high quality animal protein and a ton of vitamins and minerals... including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins (2).
It is a good idea to eat fatty fish at least once or twice a week, to get all the Omega-3s that your body (and brain) desperately need.
Studies show that the people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and a plethora of common diseases (3, 4, 5, 6).
Also, let's not forget the fact that salmon tastes awesome and is fairly simple to prepare. It also tends to make you feel full with relatively few calories.
If you can, choose wild salmon instead of farmed. It is more nutritious, has a better Omega-6: Omega-3 ratio and is less likely to contain harmful compounds (7, 8).
BOTTOM LINE:Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins and minerals. It is a good idea to eat fatty fish every week.
Of all the super healthy leafy greens, kale is the king.
It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.
A 100-gram portion of kale contains (9):
- 200% of the RDA for Vitamin C.
- 300% of the RDA for Vitamin A (from beta-carotene).
- 1000% of the RDA for Vitamin K1.
- Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.
This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.
Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed (10).
Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies (11, 12).
BOTTOM LINE:Kale is one of the most nutrient dense vegetables you can eat, with large amounts of vitamins, minerals and cancer-fighting compounds.
The sea has more than just fish... it also contains massive amounts of vegetation.
Usually referred to as "seaweed," there are thousands of different plant species in the ocean, some of which are incredibly nutritious (13).
In many cases, seaweed is even more nutritious than vegetables from the land. It is particularly high in minerals like Calcium, Iron, Magnesium, and Manganese (14).
It is also loaded with various bioactive compounds, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity (15).
But where seaweed really shines is in its high content of iodine, a mineral that is used to make thyroid hormones.
Just eating a high-iodine seaweed like kelp a few times per month can give your body all the iodine that it needs.
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