They tend to be low in saturated fat, added sugar, and salt.
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1.
Nuts
Almonds,walnuts, cashews, and other nuts are high in heart-healthymonounsaturated and polyunsaturatedfatty acids.
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Legumes
Legumesare high in dietary fiber and plant-based protein.
Examples include beans (black, kidney, lima), lentils, chickpeas, and edamame.
Fiberis linked to improved digestion, better blood sugar control, and weight management.
Salmon
Salmon is known for being rich inomega-3 fatty acids.
Sardines
Sardinesare a fatty fish rich in omega-3s.
They typically come canned with the skin and bones intact, which adds extra calcium to your diet.
The fish also contains vitamin D, magnesium, potassium, and phosphorus.
Zinc is involved in immune function and plays a key role in the sense of taste.
Seaweed
Seaweed is classified as anutrient-dense fooddue to its wide range of vitamins and minerals.
Different types of seaweed, like kelp, contain various nutrients, including iron, calcium, and magnesium.
Seaweed is one of the bestdietary sources of iodine, a trace element important to thyroid hormone production.
It’s also a good source of dietary fiber and antioxidants.
Also, kale containsprebiotic fibers, which help contribute to a diversegut microbiome.
They’re also high in antioxidants and contain a decent amount of fiber.
When eaten with the skin on, they provide slightly more fiber.
The body converts beta-carotene into vitamin A, important for healthy immune function and vision.
Garlic
Garliccontains many nutrients, particularly potassium, phosphorus, and zinc.
Garlic is high inallicin, a sulfur compound believed to be responsible for many of its health benefits.
Allicin may help protect against bacterial infections and neutralize harmful, unstable molecules calledfree radicalsin the body.
Berries and their compounds may also help support brain health and cognitive function.
Bitter Melon
Bitter melon, also known as bitter gourd, is a member of the squash family.
It looks similar to a cucumber, has bumpy skin, and tastes very bitter.
More research is needed.
Most of the nutrients in eggs are found in the yolk, while the egg white is mainly protein.
The yolk hasluteinandzeaxanthin, which are good for eye health and may lower the risk ofage-related macular degeneration.
Research suggests that the fat in eggs helps the body absorb these nutrients better.
Liver
Liver is often considered one of the most nutrient-dense foods.
It’s high in protein and low in calories while being rich in several essential vitamins and minerals.
Quinoa
Quinoais a gluten-free whole grain with plant-based protein, fiber, and key vitamins and minerals.
Some research suggests that quinoa may help protect against obesity, diabetes, and other chronic diseases.
Studies link cocoa/dark chocolate intake with a reduced risk of heart disease, diabetes, obesity, and cancer.
A Word From Verywell
Nutrient-dense foods can nourish your body with the necessary vitamins and minerals.
Since no single food has everything your body needs, eating various nutrient-dense foods is important to stay healthy.
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