This additive has been banned from cosmetics, but not from food
A small, oily fish that you can eat whole, sardines contain a little of almost every nutrient your body needs, including vitamin B12 and vitamin D.
Cheap, flavorful, and easy to prepare, a single egg is packed with vitamin A, folate, vitamin B5, vitamin B12, vitamin B2, phosphorus, selenium, protein, and omega-3s.
High in protein-rich collagen and healthy minerals, bone broth is often celebrated for its ability to promote a healthy gut microbiome, improve joint pain, and support skin health.
From strawberries to blackberries and raspberries to blueberries, these antioxidant-rich fruits are small but mighty. Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese.
Oily fish, such as salmon, is high in omega-3 fatty acids. These are essential nutrients that you can only get from food. It also provides vitamins and minerals, including magnesium, potassium, selenium, and B vitamins.
Most seaweed varieties are nutrient-dense and contain minerals such as calcium, iron, magnesium, and manganese.
Think broccoli, kale, cauliflower, cabbage, and Brussels sprouts. As they all belong to the same family, they're nutritionally similar, with vitamin C, folic acid, iron, calcium, and selenium.
Sweet potatoes contain a range of nutrients, such as vitamins A, B-6, and C. They also contain antioxidants, such as beta-carotene.
Garlic is a nutrient-dense staple food, which is rich in antioxidants, manganese, vitamin B6, vitamin C, and selenium.
Beets are another vibrant vegetable with superfood status. They contain notable amounts of B6, vitamin C, magnesium, copper, manganese, potassium, and iron.
A protein-rich food, black beans are low in fat and high in fiber, making them heart-healthy and good for digestion, especially when soaked prior to cooking. They're also rich in iron, thiamine, and folate.
Tomatoes are loaded with nutrients, but most importantly, they earn their nutrient density from lycopene, an antioxidant. They're also packed with vitamin C, vitamin K, potassium, and folate.
Avocado is most well-known for its healthy fat content, but it's also high in many vitamins and minerals including vitamins K, E, C, several B vitamins, folate, and potassium.
A great source of calcium, potassium, magnesium, and protein, Greek yogurt has several nutritional benefits. It's also packed with probiotics, which provide healthy bacteria for the gut.
There are many different types of mushrooms, but they all boast a high amount of fiber, B vitamins, copper, and potassium. They're also rich in the antioxidant selenium.
Carrots famously contain beta-carotene, an antioxidant that the body converts to vitamin A. Carrots are also abundant in fiber, vitamin K1, and potassium.
Rich in antioxidants, potatoes boast a wealth of nutritional benefits. They contain vitamin C, vitamin B6, potassium, manganese, magnesium, phosphorus, niacin, and folate.
Clams, oysters, scallops, and mussels are types of highly nutritious shellfish. In general, shellfish are very high in important nutrients like vitamin B12 and zinc.
Green beans are an underrated source of vitamin C. They're also high in iron, vitamin B6, magnesium, and calcium.
Kefir is a fermented dairy, which promotes a healthy gut bacteria and boasts notable amounts of protein, calcium, phosphorus, vitamin B12, vitamin B2, magnesium, and vitamin D.
Bell peppers are packed with vitamins C, B6, and K1, as well as potassium, folate, vitamin E, and beta-carotene.
Raw cacao is a powder with a rich chocolate flavor without the sweetness. Its most notable benefit is flavanols, a powerful antioxidant. It also contains magnesium, iron, calcium, potassium, and phosphorus.
Chia seeds are another example of a true superfood, packed with iron, fiber, calcium, magnesium, phosphorus, zinc, vitamin B1, vitamin B3, and omega-3 fatty acids.
Pumpkin seeds contain nutrients like magnesium, phosphorus, and manganese. They're also packed with iron, zinc, copper, and vitamin K.
A nutrient-dense super-food, a single serving of beef liver provides more than the daily recommended value of vitamin B12, B2, and vitamin A. Additionally, it provides a substantial amount of copper and choline.
Apples are rich in fiber and water, which makes them filling. They're also high in vitamin C, copper, potassium, and vitamin K.
Kale is rich in vitamins, minerals, fiber, antioxidants, and bioactive compounds. It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese.
Sources: (Healthline) (Medical News Today) (Real Simple)
See also: The best seeds to plant in your menu
Oats are high in minerals such as phosphorus, magnesium, copper, and iron. Plus, they contain B vitamins and fiber to keep you full and promote digestion.
Walnuts are incredibly antioxidant-rich as a result of being high in vitamin E, melatonin, and polyphenols. They're also high in omega-3 fatty acids.
Dandelion is a nutritious leafy green packed with vitamins A, C, E, and K. It also contains several minerals, including calcium, iron, magnesium, and potassium.
Nutrient density refers to the amount of beneficial nutrients in a food in proportion to how many calories it has. Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies. However, it's important to note that no single food provides all the nutrients you need, and the healthiest choice is always a varied and balanced diet.
Click on to discover the most nutrient-dense foods around.
30 of the most nutrient-dense foods to add to your diet
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FOOD Healthy eating
Nutrient density refers to the amount of beneficial nutrients in a food in proportion to how many calories it has. Knowing which foods are nutrient-dense can help with meal planning and nutrition strategies. However, it's important to note that no single food provides all the nutrients you need, and the healthiest choice is always a varied and balanced diet.
Click on to discover the most nutrient-dense foods around.