10 nutrient-dense foods to include in your diet

Getting proper nutrition is essential for maintaining your overall wellbeing. The saying, “You are what you eat” actually is true.


If you’re not filling your body with healthy nutrients, chances are, you’ll have a hard time maintaining good health.

So, what foods can you eat that contain lots of nutrients? Let’s look at 10 of the healthiest foods you can add to your diet for optimal health.


1. Salmon

Salmon and other fatty types of fish contain omega-3 fatty acids. Omega-3s are important for a variety of functions, from supporting the immune system to lowering the risk of heart disease.


2. Kale

Kales contains a host of nutrients, including:

  • Vitamins - vitamin C, A, K1, B6
  • Minerals - Potassium, calcium, magnesium, copper, zinc
  • Fiber
  • Antioxidants - Lutein and zeaxanthin, which can reduce the risk of chronic eye disease
  • Omega-3 fatty acids

You can add kale to your salads, put it in your smoothies, or sautee it and eat it as a healthy, delicious side dish.


3. Garlic

Garlic does more than just add incredible flavor to a dish. It also provides a blend of nutrients that are essential for maintaining your overall health.


Garlic also contains acillin, a compound that can lower cholesterol, which reduces the risk of heart disease.


4. Blueberries

Blueberries contain high levels of antioxidants, which are important for protecting your body from free radicals.


Free radicals are unstable molecules that can cause damage to your cells and make you more susceptible to diseases such as cancer.


In addition to antioxidants, blueberries contain lots of vitamin C. Just a half cup of blueberries contains 25% of the recommended daily value for vitamin C and 3 grams of dietary fiber.


5. Dark Chocolate

You might think that dark chocolate isn’t healthy because it’s technically candy. However, it contains small amounts of sugar.


The delicious treat actually provides beneficial antioxidants and minerals. It also contains lots of fiber.

Dark chocolate offers a host of health benefits. These include improved blood flow, lower blood pressure, and lower cholesterol.


6. Nuts

Nuts are another nutrient-dense food that offer a range of health benefits. They’re also high in healthy fats and protein. Plus, they contain high amounts of antioxidants.


Nuts are aniti-inflammatory, which means they can help fight inflammation in healthy people and even those with health conditions, such as diabetes and kidney disease.


To reap these benefits, consider adding pistachios, almonds, Brazil nuts, or walnuts to your diet.


7. Legumes

Legumes such as beans, peanuts, lentils, peas, and soybeans are high in essential vitamins, minerals, and antioxidants.


Plus, legumes are a complex carb, which means they can provide lasting energy to your body. This means that your body can tolerate legumes without an increase in your blood sugar levels. As a result, you can eat legumes to prevent or manage diabetes.


8. Quinoa

Quinoa is an excellent plant-based source of protein. Just one cup of quinoa can provide around 8 grams of protein. This is because it contains a wide range of amino acids, the key building blocks of protein. 

I want to gain muscle mass or you’re looking for ways to stay fuller for longer, try adding quinoa to your daily regimen.


9. Herbs

There’s a wide range of herbs you can add to your diet for a nutrient boost. The many types of herbs include:

  • Sage
  • Peppermint
  • Turmeric
  • Cinnamon
  • Basil
  • Ceyenne pepper
  • Ginger
  • ...and more.


Consuming more herbs can reduce the risk of diseases such as cancer, diabetes, and heart disease.


10. Sweet Potatoes

Did you know that just one sweet potato can provide 400% of the vitamin A you need every day? Vitamin A supports healthy eyes, a strong immune system, and digestive health.


Eating healthy doesn’t have to involve completely forgoing your favorite foods. Choosing just a few of the foods on this list can go a long way in helping you become a healthier you.

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