As we strive to maintain a healthy lifestyle, it is important to pay attention to the foods we consume. Some foods are referred to as superfoods due to their high nutrient content and numerous health benefits. In this article, we will explore 13 of the most nutrient-dense foods on the planet, including salmon, kale, legumes, eggs, avocado, berries, nuts, garlic, dark chocolate, potatoes, animal liver, shellfish, and seaweed.

Each of these foods offers unique health benefits, from reducing the risk of heart disease and diabetes to improving gut health and vision. By incorporating these nutrient-dense foods into our diets, we can improve our overall health and well-being. Let’s dive into each of these superfoods and learn more about their specific health benefits.

Key Takeaways on Superfoods

  • Incorporating nutrient-dense superfoods into our diets can improve our overall health and well-being.
  • Salmon, kale, legumes, eggs, avocado, berries, nuts, garlic, dark chocolate, potatoes, animal liver, shellfish, and seaweed are among the most nutrient-dense foods on the planet.
  • These superfoods offer a wide range of health benefits, from reducing the risk of heart disease and diabetes to improving gut health and vision.

Superfoods List

As we all know, superfoods are highly nutritious foods that offer numerous health benefits. They contain high amounts of nutrients that help fight inflammation, reduce the risk of heart disease, diabetes, and obesity, improve gut health, vision, and many more.

We have compiled a list of the 13 most nutrient-dense foods on the planet that are worth incorporating into your diet:

  1. Salmon: Salmon is rich in omega-3 fatty acids, high-quality protein, vitamins B3, B5, B6, B12, D, and E, selenium, and potassium. Regular consumption of fatty fish is associated with better weight control, reduced risk of diabetes, metabolic syndrome, dementia, and depression, and an improved sense of well-being.
  2. Kale: Kale is one of the most nutritious leafy greens, rich in vitamins C, K, A, B6, potassium, calcium, magnesium, copper, and manganese. It is also high in fiber and various bioactive compounds, including isothiocyanates and several other antioxidants.
  3. Legumes: Legumes such as beans, peas, lentils, soybeans, and peanuts are high in dietary fiber, plant-based protein, complex carbohydrates, vitamins, antioxidants, and several minerals such as iron, calcium, and magnesium. They have a low glycemic index, which means that they do not increase blood glucose levels to a larger extent, making them especially beneficial for individuals with diabetes and metabolic syndrome.
  4. Eggs: Eggs are an inexpensive but extremely nutritious food that contains small amounts of almost every nutrient required by the human body. They are rich in animal proteins, healthy fats, and low in carbohydrates. Eggs also provide good amounts of essential nutrients, including iron, selenium, phosphorus, and iodine.
  5. Avocado: Avocado is a super fruit that is extremely nutritious and offers many health benefits. It is rich in healthy fats, proteins, carbohydrates, vitamins C, E, K, B2, B3, B5, B6, folate, and minerals such as magnesium, potassium, copper, and manganese. Avocados are also a rich source of fiber and plant-based antioxidants, which fight against many chronic disease conditions.
  6. Berries: Berries such as strawberries, blueberries, raspberries, and blackberries are extremely nutritious and well-known for their antioxidant properties. They are a good source of fiber, vitamins C, K, and folate, and minerals such as copper and manganese. Berries also help reduce blood cholesterol levels and are good for your skin health.
  7. Nuts: Nuts such as almonds, pistachios, and walnuts are rich in mono-unsaturated fatty acids, vitamins K, E, folate, thiamine, and minerals such as magnesium and potassium. They are also rich in carotenoids and antioxidants.
  8. Garlic: Garlic is well-known for its medicinal properties and is rich in vitamin C, B1, B6, calcium, potassium, copper, manganese, and selenium. The main active ingredient in garlic is allicin, which helps lower blood pressure, improves lipid levels in blood, and has anti-cancer, antibacterial, and antifungal properties.
  9. Dark chocolate: Dark chocolate is rich in antioxidants, fiber, magnesium, manganese, and copper. Consumption of dark chocolate is associated with a reduced risk of heart disease, improved blood pressure, and brain function. It is important to make sure to get dark chocolate which has at least 70 percent of cocoa content.
  10. Potatoes: Potatoes are a popular root vegetable consumed all around the world. They are rich in potassium, magnesium, iron, copper, manganese, and vitamin C. Potatoes are one of the most filling foods available and can be incorporated into the diet in a variety of ways.
  11. Animal liver: Organ meats such as liver are one of the most nutrient-dense foods available. Liver is rich in high-quality animal protein, vitamins A, many of the B vitamins including B12, and minerals such as iron, copper, zinc, phosphorus, and selenium.
  12. Shellfish: Shellfish such as oysters and clams are excellent sources of vitamin B12 and zinc. They also provide good amounts of vitamin D, other B vitamins, potassium, selenium, and iron. Moreover, shellfish are one of the best sources of high-quality animal protein.
  13. Seaweed: Seaweed is one of the most nutritious foods on the planet. It is a common ingredient found in sushi and provides minerals such as calcium, iron, magnesium, iodine, and manganese, as well as carotenoids and other antioxidants.

Incorporating these superfoods into your diet can help improve your overall health and well-being.

Salmon

Salmon is one of the most nutrient-dense foods on the planet. It is a fatty fish that contains high amounts of omega-3 fatty acids, which help prevent heart disease, stroke, inflammatory disease, and autoimmune disorders. In addition, salmon is rich in high-quality protein, vitamins B3, B5, B6, B12, vitamin D and E, selenium, and potassium.

Regular consumption of fatty fish such as salmon is associated with better weight control, reduced risk of diabetes, metabolic syndrome, dementia, and depression, as well as an improved sense of well-being.

Here are some of the key nutrients found in salmon:

  • Omega-3 fatty acids
  • High-quality protein
  • Vitamins B3, B5, B6, B12, D and E
  • Selenium
  • Potassium

Salmon is a versatile food that can be prepared in many ways, including grilling, baking, broiling, or poaching. It can be served as a main dish or added to salads, sandwiches, or soups.

Including salmon in your diet can provide numerous health benefits, making it an excellent choice for those looking to improve their overall health and well-being.

Kale

Kale is a leafy green vegetable that is considered to be one of the most nutritious foods on the planet. It is packed with vitamins and minerals, including vitamins C, K, and A, as well as potassium, calcium, magnesium, copper, and manganese. Kale is also a good source of fiber, and is high in various bioactive compounds, including isothiocionates and several other antioxidants.

Consuming kale has been associated with a number of health benefits, including improved gut health and vision, reduced risk of heart disease, diabetes, and obesity, and many more. Kale is also a great addition to a vegan or vegetarian diet, as it is high in plant-based protein.

To incorporate kale into your diet, you can try adding it to salads, smoothies, or stir-fries. You can also bake kale chips for a healthy and satisfying snack. Overall, kale is a versatile and nutrient-dense food that can provide many health benefits when consumed regularly.

Legumes

Legumes are a group of foods that include beans, peas, lentils, soybeans, and peanuts. They are highly nutritious and offer many health benefits. Legumes are high in dietary fiber which promotes digestive health and reduces calorie intake. They are one of the best sources of plant-based protein, making them suitable for a vegan or vegetarian diet. Legumes are also rich in complex carbohydrates that provide lasting energy to the body. Despite being rich in carbohydrates, they have a low glycemic index which means that they do not increase blood glucose level to a larger extent. This characteristic is especially beneficial for individuals with diabetes and metabolic syndrome. Finally, legumes contain vitamins, antioxidants, and several minerals such as iron, calcium, and magnesium. Incorporating legumes into your diet can provide many health benefits and contribute to a well-balanced diet.

Eggs

Eggs are one of the most nutritious and affordable foods available. Often called “Nature’s multivitamin,” eggs contain small amounts of almost every nutrient required by the human body. They are rich in high-quality animal protein, healthy fats, and low in carbohydrates. Eggs are also a good source of essential nutrients, including iron, selenium, phosphorus, and iodine.

Moreover, eggs are rich in Lutein and Zeaxanthin, two important nutrients that prevent age-related macular degeneration and cataracts. According to research, regular consumption of eggs is associated with a reduced risk of diabetes and better weight control.

One large egg contains approximately 6 grams of protein and only 70 calories. It is easy to incorporate eggs into your diet by boiling, frying, or scrambling them. They can be eaten alone or used as an ingredient in many recipes, such as omelets, frittatas, and quiches.

In conclusion, eggs are a highly nutritious food that offers many health benefits. They are a great addition to a healthy and balanced diet.

Avocado

Avocado is a superfood that is highly nutritious and offers many health benefits. It is rich in healthy fats, proteins, carbohydrates, vitamins C, E, K, B2, B3, B5, B6, folate, and minerals like magnesium, potassium, copper, and manganese. Avocados are also a rich source of fiber, which improves digestive health, and plant-based antioxidants, which fight against many chronic disease conditions.

Here are some of the health benefits of consuming avocado:

  • Reduces inflammation: Avocados are rich in anti-inflammatory compounds, which help reduce inflammation in the body. Chronic inflammation is linked to many chronic diseases, including heart disease, cancer, and diabetes.
  • Improves heart health: Avocados are rich in monounsaturated and polyunsaturated fats, which help reduce bad cholesterol levels and increase good cholesterol levels. This helps improve heart health and reduces the risk of heart disease.
  • Helps with weight loss: Avocados are high in fiber and healthy fats, which help keep you feeling full for longer and reduce the need for snacking. This can lead to better weight control and reduced risk of obesity.
  • Improves gut health: Avocados are a rich source of fiber, which helps promote the growth of healthy gut bacteria. This can improve gut health and reduce the risk of digestive problems.
  • May reduce the risk of cancer: Avocados are rich in antioxidants, which help fight against free radicals that can damage cells and lead to cancer. Some studies suggest that regular consumption of avocados may reduce the risk of certain types of cancer.

Overall, consuming avocado is a great way to improve your overall health and well-being. Incorporating avocado into your diet is easy and can be done in many different ways, such as adding it to salads, smoothies, or as a spread on toast.

Berries

Berries are a group of fruits that are known for their exceptional nutritional value and health benefits. Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants that help fight inflammation and cancer. They are also a good source of fiber, vitamin C, vitamin K, and folate, as well as minerals such as copper and manganese.

Berries have a low glycemic index, which means that they do not cause a sharp increase in blood glucose levels. This characteristic is especially beneficial for individuals with diabetes. Berries also help reduce blood cholesterol levels and are good for skin health.

Incorporating berries into your diet is easy and delicious. You can add them to your breakfast cereal, smoothies, yogurt, or oatmeal. You can also eat them as a snack or add them to your salads.

In summary, berries are a nutrient-dense food that offers many health benefits. Regular consumption of berries can help fight inflammation, reduce the risk of cancer, improve blood cholesterol levels, and promote skin health.

Nuts

Nuts are a great source of healthy fats, proteins, vitamins, and minerals. They contain mono unsaturated fatty acids which are essential for a range of bodily functions. Additionally, they contain a variety of other nutrients including vitamins K, E, folate, and thiamine, and minerals such as magnesium and potassium. Nuts are also rich in carotenoids and antioxidants.

Some of the healthiest types of nuts include almonds, pistachios, and walnuts. Almonds are a great source of protein, fiber, and healthy fats. Pistachios are rich in antioxidants and have been shown to improve heart health. Walnuts are high in omega-3 fatty acids, which are essential for brain health and can help reduce inflammation in the body.

Regular consumption of nuts has been associated with a reduced risk of heart disease, diabetes, and obesity. They are also a great snack option for those looking to control their weight as they are filling and can help reduce overall calorie intake.

It is important to note that while nuts are a healthy addition to any diet, they are also high in calories, so it is important to consume them in moderation. A handful of nuts per day is a great way to reap their health benefits without consuming too many calories.

Garlic

Garlic is a widely used herb that is known for its medicinal properties. It has been used for centuries to treat various ailments, including high blood pressure, high cholesterol, and infections. Garlic contains a compound called allicin, which is responsible for its medicinal properties.

Here are some of the health benefits of garlic:

  • Garlic helps lower blood pressure and improve cholesterol levels, which can reduce the risk of heart disease.
  • Garlic has antibacterial, antifungal, and antiviral properties, which can help fight infections.
  • Garlic may help reduce the risk of certain types of cancer, including stomach and colon cancer.
  • Garlic may improve brain function and reduce the risk of Alzheimer’s disease and dementia.
  • Garlic may help improve bone health by increasing estrogen levels in women.
  • Garlic may help improve athletic performance by reducing fatigue and increasing endurance.

Garlic is a versatile herb that can be used in a variety of dishes. It can be added to soups, stews, and sauces, or used to flavor meats, vegetables, and pasta dishes. Garlic supplements are also available, but it is important to consult with a healthcare provider before taking them, as they may interact with certain medications.

Overall, garlic is a nutrient-dense food that offers many health benefits. Incorporating garlic into your diet may help improve your overall health and well-being.

Dark Chocolate

Dark chocolate is a delicious and nutritious snack that is rich in antioxidants, fiber, magnesium, manganese, and copper. It is one of the most nutrient-dense foods on the planet and is associated with several health benefits.

Regular consumption of dark chocolate is associated with a reduced risk of heart disease, improved blood pressure, and brain function. It is important to make sure to get dark chocolate that has at least 70 percent cocoa content to maximize its health benefits.

In addition to its health benefits, dark chocolate is also a great snack to eat in moderation. It is a delicious and satisfying treat that can help curb cravings and provide a quick burst of energy.

Overall, dark chocolate is an excellent addition to a healthy and balanced diet. Its rich nutritional content and numerous health benefits make it a superfood that we should all consider incorporating into our daily routine.

Potatoes

Potatoes are a widely popular root vegetable that are consumed all around the world. They are rich in potassium, magnesium, iron, copper, manganese, and vitamin C. Potatoes are also one of the most filling foods available, and can be incorporated into the diet in a variety of ways.

However, it is important to consume the whole food rather than snacks made with potatoes to get the maximum health benefits. Potatoes are a great source of carbohydrates, but consuming them in excess can lead to weight gain and other health problems. Therefore, it is important to consume them in moderation as part of a balanced diet.

In addition to their nutritional value, potatoes are also versatile and can be prepared in many different ways. They can be baked, boiled, mashed, fried, or roasted, and can be used in a variety of dishes such as soups, stews, and casseroles.

Overall, potatoes are a nutritious and versatile food that can be a great addition to a healthy diet when consumed in moderation.

Animal Liver

Animal liver, specifically liver from cows, pigs, and chickens, is one of the most nutrient-dense foods available. It is an excellent source of high-quality animal protein, vitamins A and many of the B vitamins including B12, and minerals such as iron, copper, zinc, phosphorus, and selenium.

However, it is important to consume animal liver in moderation due to its likelihood of adverse outcomes. Liver is high in vitamin A, and consuming too much of it can lead to hypervitaminosis A, a condition that can cause serious health problems. Pregnant mothers should completely avoid eating animal liver due to the increased risk of birth defects in the baby.

Despite the potential risks, animal liver can be a healthy addition to a balanced diet when consumed in moderation. It can be cooked in a variety of ways, including sautéed, grilled, or roasted. Incorporating animal liver into your diet can help you meet your daily nutrient requirements and improve your overall health.

Shellfish

Shellfish such as oysters and clams are excellent sources of vitamin B12 and zinc. They are also rich in vitamin D, other B vitamins, potassium, selenium, and iron. Moreover, shellfish are one of the best sources of high-quality animal protein.

Here are some key nutrients found in shellfish:

NutrientAmount per 100g
Vitamin B1228µg
Zinc78.6mg
Vitamin D320IU
Potassium408mg
Selenium48.8µg
Iron28mg

Shellfish is a great option for those looking to increase their protein intake, especially for those who follow a pescatarian diet. Additionally, zinc found in shellfish is essential for the immune system and wound healing. Vitamin B12 is important for the nervous system and brain function, and vitamin D is necessary for bone health.

It is important to note that shellfish can cause allergic reactions in some individuals, and those with shellfish allergies should avoid consuming them. Also, individuals who are pregnant or have compromised immune systems should be cautious when consuming shellfish due to the risk of foodborne illness.

Overall, shellfish is a nutrient-dense food that offers numerous health benefits and can be a great addition to a balanced diet.

Seaweed

Seaweed is an edible plant species found in the ocean and is considered one of the most nutritious foods on the planet. It is a common ingredient found in sushi and is often more nutritious than vegetables.

Seaweed is a rich source of minerals such as calcium, iron, magnesium, iodine, and manganese. It also contains carotenoids and other antioxidants, which help fight against chronic disease conditions.

Some of the health benefits of consuming seaweed include improving gut health, reducing the risk of heart disease, diabetes, and obesity, and improving vision. Seaweed is also known to have anti-inflammatory properties and can help boost the immune system.

There are different types of seaweed available, including nori, kelp, and wakame. Nori is commonly used in sushi, while kelp is often used in soups and salads. Wakame is a popular ingredient in miso soup.

Incorporating seaweed into your diet can be beneficial for your overall health. It is a low-calorie food that is high in nutrients and can help promote weight loss. However, it is important to consume seaweed in moderation as it can also be high in sodium.

Overall, seaweed is a superfood that offers many health benefits and is a great addition to a healthy and balanced diet.

Additional Nutritious Foods

Apart from the 13 most nutrient-dense foods on the planet, there are several other nutritious foods that are worth mentioning. These foods are packed with essential nutrients that offer many health benefits. Below are some of the additional nutritious foods that you can add to your diet:

  • Broccoli: This cruciferous vegetable is rich in vitamins C, K, and A, folate, fiber, and minerals such as potassium, calcium, and iron. It also contains bioactive compounds that help fight cancer and inflammation.
  • Ginger: This spice has potent anti-inflammatory and antioxidant properties. It is also known for its ability to relieve nausea and improve digestion.
  • Spinach: This leafy green vegetable is an excellent source of vitamins A, C, and K, folate, iron, and calcium. It also contains antioxidants that help protect against chronic diseases.
  • Beef: Grass-fed beef is a good source of high-quality protein, iron, zinc, and vitamin B12. It also contains conjugated linoleic acid (CLA), which has been linked to weight loss and improved body composition.
  • Mushrooms: These fungi are low in calories but high in nutrients. They are a good source of vitamins B and D, selenium, and antioxidants. Some mushrooms also contain beta-glucans, which help boost the immune system.
  • Sweet potatoes: These root vegetables are rich in vitamins A, C, and B6, potassium, and fiber. They also contain antioxidants that help fight inflammation and protect against chronic diseases.

Incorporating these additional nutritious foods into your diet can help you meet your daily nutrient requirements and improve your overall health and well-being. That is why we also call them Superfoods.

If you want to learn more about Superfoods, have a look at Superfoods or Superhype?