Nutrient-dense foods are foods that have a high level of nutrients compared to the number of calories they contain. These nutrients include vitamins, essential fatty acids, fiber and minerals.
Adding these foods to your diet will ensure that you are eating healthy foods as opposed to empty calorie foods that will only promote fat storage and weight gain. Nutrient-dense foods aren't difficult to find. Most are common foods that you can purchase in your local grocery store or produce market.
Nutrient-dense Vegetables
Some of the most common vegetables available are considered nutrient-dense. These healthy vegetables include but are not limited to, asparagus, bell peppers, cabbage, celery, eggplant, green beans, leeks, mustard greens, potatoes, spinach, sweet potatoes, turnip greens, avocados, broccoli, carrots, cucumbers, garlic, mushrooms, onions and squash.
Let's look at the nutritional values for asparagus to get an idea of just how nutrient-dense these vegetables can be. Asparagus is great for maintaining heart health, is a natural diuretic, and contains enzymes that aid in digestion. One serving (1 cup) contains more than 100 percent of the recommended daily value of vitamin K, more than 60 percent of the recommended daily value of folate, and more than 30 percent of the recommended daily value of vitamin C. This leafless green veggie also contains vitamin A, tryptophan, vitamin B1, vitamin B2, manganese, dietary fiber and several other vitamins and minerals.
Nutrient-dense Fruits
Nutrient-dense fruits are also commonly found in most grocery and produce stores. Examples include apples, avocados, blueberries, figs, kiwi, papaya, plums, raspberries, bananas, cranberries, grapes, oranges, pineapple, raisins, and watermelon. Additional fruits that have high nutrient content include apricots, cantaloupe, grapefruit, lemons, limes, pears, prunes, strawberries and tomatoes.
Bananas are a good example of a nutrient-dense fruit as they are loaded with vitamin B6, potassium, fiber, manganese and vitamin C. The combination of vitamins and minerals found in bananas is great for promoting heart health, protecting eyesight, soothing ulcers and promoting proper digestion.
Nutrient-dense Meats and Seafood
Even meats, many of which are reported as having high levels of fat, can be nutrient-dense if you select the healthiest varieties. Healthy, nutrient-dense meats include lean organic beef, chicken, turkey, calf's liver, lamb and venison. Nutrient-dense seafoods include cod, salmon, shrimp, halibut, scallops and tuna.
A single 4-ounce serving of beef (broiled for optimal health), for example, contains more than 100 percent of the daily recommended value of tryptophan, more than 60 percent of the daily recommended value of protein, and almost 50 percent of the recommended daily value of vitamin B12. A serving of lean beef also contains high levels of zinc, selenium, vitamin B6, iron, phosphorus, and a number of other vitamins and minerals. Choose organic beef to avoid hormones and other additives.
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