In an era that is filled with fast food and food that is low on nutritional value, there is every need to seek out food that is rich in nutrition. But, richness is not enough, because it is nutritional denseness that counts, in ensuring that your body gets the requisite supply of nutrients. Given that you eat three square meals or many small meals in a day, there is a limit on the number of meals one has. This makes it all the more important to pack in as much nutrition as possible. Here are some of the most important nutritionally dense foods that your body needs.
– Green vegetables such as broccoli, cauliflower, spinach and cabbage, are some of the most healthiest kinds of foods because of the extent of density in the nutrients they contain. Most of these vegetables comprise nutrients such as iron, potassium, magnesium, folate, calcium and Vitamins A, C and K.
– Fish are a food group that is rich in nutrients. Salmon is exceptionally rich in resources of Omega-3, along with several other nutrients such as protein, magnesium, potassium, selenium and Vitamin B group of vitamins. Shellfish such as clams, oysters and other types of shellfish are extremely nutritious – loaded with zinc, vitamins and minerals aplenty.
– Garlic is another nutrient dense food, comprising a host of nutrients such as Vitamins B1, B6 and C, Calcium, Potassium, Copper, Manganese and Selenium. Garlic also has an active ingredient known as allicin, which helps in lowering blood pressure and cholesterol and fights cancer.
– Tubers, particularly potatoes and sweet potatoes are useful and nutrient rich foods that help pack in healthy carbohydrates, starch, potassium, magnesium, iron, copper, manganese, and Vitamins C and B.
– Organ meats outweigh muscle meats significantly, with their range of nutrients within. Out of the range of organ meats, the healthiest is animal liver, especially because it comprises a range of animal protein, vitamins and minerals.
– Bean Sprouts are also very useful for good health, given that they are really rich in nutrients. Since sprouts are not yet fully grown plants, they are rich in many nutrients that are stored for the plant that will grow out of them.
– Nuts, though high in calories, are exceptionally dense in nutrients. The best of the lot are almonds, since they are filled with vitamins and healthy fats that can help reduce harmful cholesterol, and increase energy, improve skin and boost brain functioning.
– Eggs are among the most nutrient dense foods available, especially since they are packed with protein and minerals.
– If you thought chocolate was junk food, think again. Dark Chocolate is one of the best resources for nutrients – replete with everything from fibre, iron, magnesium, copper and manganese, it is also one of the richest sources of antioxidants among most foods.

Reference:
http://healthmeup.com/photogallery-diet-fitness/15-nutrient-dense-foods-you-should-be-eating/15052181/8

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