A person can eat a specific or controlled amount of meal. To get full nutrition you must take calories wisely. Nutrient-dense foods are rich in nutrients and help in building body strength. Nature gives us a variety of healthy meals but very limited are nutrient-dense foods. A proper meal gives us sufficient energy for daily life laborious routine.  They keep us healthy and strong. They sustain and maintain our life. If you have sound health you are already richest. Nutrient-dense food makes sure you live longer by reducing the chances of chronic disease.

What is nutrient density?

Nutrient density is the number of beneficial nutrients in the food. The measurements according to standard criteria of calories or energy content and weight of focused nutrients are called nutrient density.

7 nutrient-dense foods on earth.

There are some foods which are highly nutrient and keep you healthy and sound.


All fish are not equal to possessing nutrients.

All types of fatty fish specifically salmonella has omega 3 fatty acids.

Omega 3 fatty acid lowers the risk of serious diseases and enables the metabolism to run fast

They are important for the body. Salmon is generally consisted of fatty acid but also pack some massive other nutrients.

If you take 100-gram salmon piece there are probably 2.8 grams of omega 3 fatty acid with a package of minerals and life dependent protein.

A 100gram of salmon also has vitamin B, selenium, potassium, and magnesium.

You must eat once or twice fish to intake all the compulsory nutrients for a healthy life.

This fish lowers

  • Stress
  • Anxiety
  • Depression
  • Heart disease

Salmon increase

  • Bone strength
  • Muscle functionality
  • Hair growth
  • Sharp the eyesight

Salmon is a high nutrient density meal.


It is the king of green vegetables. All leafy green vegetables important as antioxidants and enhance immunity.  They are rich in fiber, minerals and have bioactive compounds.

A 100 gram of kale consist of

  • Vitamin C- 100% of RDI
  • The Vitamin K1- 1000% of RDI
  • Vitamin A- 3000% of RDI

A large amount of manganese, copper, magnesium, potassium, calcium and vitamin B are also present in Kale

A 100 gram of kale has 50 calories, 3g of proteins, 2g of fibers.

Kale is anti-oxidants and fights against cancer. It has a high nutrient density than spinach.


Garlic has high nutrient density and uses in Asia for garnishing and adding flavor in the dish. It stimulates the production of immune cells hence it strong the defense mechanism of the body.

Garlic is rich in selenium, manganese, potassium, copper, calcium.

It is high in vitamin B6, B1, and C

It is high in the sulfur compound.

Garlic lowers high blood pressure. It lowers the quantity of LDL which is harmful and causes heart diseases. Garlic increases the quantity of good HDL and strengthens muscles.

It lowers the chances of colon and stomach.


A single large potato is filled with iron copper manganese potassium copper. It contains vitamins B and vitamin C. it has high nutrient density.

They have every single nutrient that you need in daily life. Potato food is taken around the globe. A survey conducted that shows some people live only potatoes.

When boiled potatoes are cooled, they form starch which is resistant and highly beneficial for health.


Our ancestors and humans are eating meat for hundreds of years. Organs meat is prioritized over muscle meat.

The liver is a highly nutrient density organ from all organs. The liver has filter properties. It takes part in major metabolism.

100 grams of beef liver has

  • Animal protein, 29 grams
  • Selenium zinc-iron phosphorus 30% of DV
  • Vitamin B12, B6, B5 B2
  • It also contains vitamin A

Eating a nutrient food once a weak make sure you are taking all essential elements to sustain life.

Egg Yolk;

The egg is a part of daily life activities. Initially it was not prioritized because of cholesterol content. Eating a moderate amount does not increase bad LDL and does not harm health.

Eggs are highly nutritious and almost fulfill all protein need of the body.

Eggs are called nature multivitamins. They are loaded with nutrients, vitamins, and minerals. Eggs reduce the risk of eye diseases.

They contain fats and high-quality proteins. Being a rich content of protein they help lose weight.

They are commercially available cheap and easy to prepare


Blueberries are highly nutritious among the rest of the fruits. They have excessive antioxidants and reduce the risk of cancer. They protect the brain by crossing the blood-brain.

Several studies have confirmed the beneficial effects of blueberries on health.

They sustain the memory in older. Several studies also confirmed blueberries lowers bad LDL cholesterol. They increase the antioxidant value in blood.

Many surveys have supported this argument it is a sound defense measure against cancer.

Conclusion on Nutrient-dense foods

Health is wealth. You should take healthy food to enjoy sound health. You can enjoy every phase of life if you are healthy and active. A wealthy sick person asks for health. You should never take it for granted.

A high nutrient density food will give essential nutrients which help perform everyday functions.  It reduces the risk of chronic disease and maintains a healthy lifestyle.

There is a direct link between good nutrition and a healthy weight. Fresh healthy food strengthens muscles and bones. It reduces young age diabetes and hypertension. A smart healthy meal will save you to mark as an immunocompromised patient.  Dietary habits should develop at a young age so, adulthood won’t be an issue. Nutrient food prevents inflammation. A healthy like has an easy cipher

Eat healthily; stay Happy

Read my article: Vitamin C deficiency- How to know if you are prone to COVID-19?


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