High-nutrient content selection -
Polyphenols are plant-based antioxidants that could help prevent a wide range of chronic health conditions. Berries are rich in a polyphenol called anthocyanin, which may have metabolic benefits. Studies have also found berries to have a beneficial effect on the management of blood glucose and the prevention of heart disease.
Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese. They contain many of the same nutrients as kale. One cup of chopped dandelion greens contains large amounts of vitamins A, C, and E as well as Dandelion greens also contain several minerals, including calcium, iron, magnesium, and potassium.
It is best to boil dandelion greens to reduce their bitterness. They go well with other vegetables as a side dish. A more nutritious diet has enormous benefits for health and can reduce the risk of various chronic health conditions, such as heart disease and diabetes.
There are different types of nutrient, including protein, vitamins, and antioxidants, each of which serves a different purpose in the body. The best nutrient-dense foods for a person to incorporate into their diet may depend on the foods that make up the rest of their diet.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Nutrient-dense foods list. Medically reviewed by Natalie Butler, R.
Nuts Sweet potato Salmon Legumes Kale Quinoa Berries Dandelion greens Conclusion Nutrient-dense foods are those that have a high nutrient content for the number of calories that they contain.
Share on Pinterest Nuts and berries are high in nutrients but comparatively low in calories. Sweet potato. Share on Pinterest Legumes are a good plant-based source of protein for vegetarians and vegans.
Dandelion greens. Share on Pinterest A person can boil dandelion greens to reduce bitterness. How we reviewed this article: Sources.
Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function. The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.
Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may help with weight loss. Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline.
Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties. It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions.
One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants. A cup of cocoa made with milk but no added sugar can make a nutritious treat.
However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits.
The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits. Dark chocolate and cocoa are very high in minerals and antioxidants.
Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.
Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing. Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients.
Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.
Dates are high in antioxidants, minerals, and other nutrients. They provide energy and can help sustain life in harsh desert conditions. Some research suggests they may have health benefits. But, they do not provide protein or other nutrition you need long-term. People have also used potatoes as a survival food, but eating only potatoes would likely have a negative effect on your health.
Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver.
Typically, however, the best diet will always be one that contains as wide a variety of fresh foods as you can obtain and afford, as no single food can provide all the nutrients your body needs. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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When adding toppings to pizza, stuffing tacos or piling up sandwiches, add an additional veggie instead of extra meat or cheese. What about snacks? Snack on crunchy vegetables with a fat-free or low-fat yogurt-based dip. Eat a handful of unsalted nuts instead of chips. Satisfy a sweet tooth with naturally sweet fruit on its own or in a smoothie instead of candy and cookies.
The Takeaways Choose more nutrient-dense foods to get the beneficial nutrients your body needs without consuming too many calories.
Focus on your overall eating pattern, rather than individual nutrients or specific foods or food groups. First Name required. Last Name required. Email required. Zip Code required. I agree to the Terms and Conditions and Privacy Policy. Last Reviewed: Dec 8, Nationally Supported by. Learn more about Lipton.
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