Foods that contain a high amount of certain nutrients per serving are considered to be nutrient dense. Unlike empty calorie foods, such as many processed foods and junk food, nutrient dense foods can be used by your body for many biological functions, such as healing wounds, fighting infections and implementing proper cellular division.
Characteristics
Nutrient dense foods provide a large amount of nutrients for a relatively small amount of calories in comparison to other food sources. For example, many fruits and vegetables have a high content of vitamin C with a low amount of calories. Twelve ounces of nonfat milk contain 100 calories with calcium, vitamin A and D, protein, riboflavin and thiamine, while the same amount of soda contains 150 calories, 38 grams of sugar and no other nutrients.
Energy Dense vs. Nutrient Dense
Energy dense foods are rich in calories per serving, but weigh relatively little. Although most energy dense foods have little nutrition values--such as chocolate, potato chips and candy--some nutrient dense foods are also energy dense. These include nuts, dried fruits, avocados, whole wheat bread and bagels, cheese, and protein bars.
Phytochemicals
Nutrient dense foods also contain phytochemicals, which are natural chemicals in plants that may affect health. Phytochemicals have been shown to have many positive health benefits. Beta-carotene, for example, is a precursor to vitamin A, which helps promote healthy vision. Other phytochemicals include salicin (anti-inflammatory agent from willow bark), paclitaxel (used for cancer treatment, extracted from a yew tree) and gingerol (relieves nausea and migraines from ginger root).
Bioavailability
Not all nutrient dense foods contain nutrients that are readily digestible or accessible to your body. For example, corn is high in niacin, an essential B-vitamin that prevents pellagra--a disease that causes dermatitis, diarrhea and dementia. However, the niacin in corn is bound tightly by a protein. In order to release niacin, corn must be soaked in lime water to break the bond. If not, then most of the niacin would pass through the digestive system without getting absorbed.
Warning
Overconsuming any food can lead to vitamin or mineral overdose. Too many bananas, which are high in potassium, can cause hyperkalemia, a disorder than can cause the heart to stop. Too many processed foods--which lack many B vitamins, vitamin C, iron, and calcium--contribute to nutrient deficiencies, excess calories and slower metabolism. Therefore, it is important to eat a variety of foods in moderation without overeating any one group.
References
- "Perspectives in Nutrition"; Gordon Wardlaw and Margaret Kessel; 2002
- "Ultimate Sports Nutrition;" Ellen Coleman; 2004
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