What is The Most Nutrient-Dense Food?

What is The Most Nutrient-Dense Food?

What is the most nutrient-dense food?

In no particular order, here are 5 of the most nutrient-dense foods that you can get lay hands on to start getting most of the daily nutrients you need with the least amount of effort and without having to break the bank!


Garlic is nutrient-rich and full of disease-fighting properties. It the most budget-friendly food packed with vitamins such as C, B1 & B6. Plus, who love the taste of garlic, it is one of the best things known to man to help make any meal tastier!

garlic is The Most Nutrient Dense Food

How to add garlic to your meal

  • Mix chopped or minced garlic with fresh tomatoes and basil. Use this delightful mixture on top of pasta, bread, or a salad.
  • Adding garlic to salsa or guacamole.
  • Making pesto.
  • Slicing garlic onto a salad.
  • Spreading minced or crushed garlic on toast and topping it with a slice of tomato.
  • Blending a tomato, lemon, and garlic juice.
  • Cook with garlic-like Marinating meat or tofu in a garlic rub. Simmering a garlic soup.
  •  Try garlic oil
  • Brew a garlic tea


If you are going to choose one super nutrient-dense food, then choose kale! Kale is full of many of the vitamins, fiber, and minerals we all need as part of a healthy balanced diet.

kale is The Most Nutrient Dense Food

How to add kale to your meal

  1. Use it in salads at work.
  2. Throw a handful into your favorite soup.
  3. Blend it in smoothies
  4. Kale + Noodles
  5. Make a huge batch of pesto
  6. Use it as a pretty bed for fish or chicken.
  7. Pair it with bacon and cheese.
  8. Eat tacos.


In centuries gone by, the poor often lived on a diet dominated by potatoes, and despite their limited diets, many of these people managed to stay fit and healthy. Well, it turns out that potatoes are one of the most nutrient-rich foods known to man. They are full of iron, copper, potassium, and magnesium. Another bonus is that they are very filling! If you enjoy baked potatoes, then it is worth knowing that there are more nutrients in the skin than in the actual potato itself!

potato is The Most Nutrient Dense Food

There are some ways potatoes can be dangerous to health like if you fried them like french fries or chips so be particular about how you add potato to your meal plan.

How to add potato to your meal

  1. Bake potatoes with skin- It is one of the healthiest ways to cook potatoes
  2. Mash potatoes with chicken
  3. Potato soup
  4. Potato sandwich


Blueberries show up repeatedly in the list of healthy foods we should all consider sticking to in our regular diets. This nutrient-rich berry is packed full of antioxidants and fortunately can be stored in the freezer for when it is out of season. Combined with natural yogurt, blueberries make a delicious dessert or breakfast meal.

blueberries is The Most Nutrient Dense Food

How to add blueberries to your meal

  1. Eat them as they are.
  2. Blend them up in a nourishing smoothie.
  3. Toss them into your pancake batter or on top of your waffles.
  4. Add them to your ice cream or frozen yogurt.
  5. Incorporate them into a healthy fruit salad.
  6. Drop them into ice cube trays.
  7. Make blueberry jam.


Walnuts have more Omega3 in them than any other nut you are ever likely to consume, walnuts also tick the boxes when it comes to protein and fiber.

walnut is The Most Nutrient Dense Food

How to add walnut to your meal

  1. Fold them into ground meat dishes.
  2. Top your avocado toast with them.
  3. Spice ’em up and add to salads.
  4. Make walnut energy balls for a snack.
  5. Slather DIY walnut butter on… anything.
  6. Make a chocolate-and-walnut bark.

What is the most nutrient-dense food?

More Resource:

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  3. What foods help to produce collagen in the body?


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