Foods that are considered to be nutrient-rich are often referred to as superfoods.

These fruits and vegetables, and some other foods from different food groups are heart healthy and good for so many other things when it comes to health and wellness.

Don’t let the term “superfood” frighten you away – it’s not just some fad.

While buzzwords can get annoying, the health benefits of these nutrient-rich foods make them an important part of your diet.

What Is Nutrient Density?

When something is referred to as a nutrient-dense food, it really just means what it sounds like.

What is nutrient density?

It is characteristic in foods that have a high nutrient count, and that are low in calories. The nutrients they include are diverse, wide, and varying. 

Nutrient-Dense Food List

If you want to introduce more nutrient-dense foods into your diet, here are ten foods you’ll want to turn into staples in your kitchen. Each of these foods is rich in healthy vitamins and nutrients.

1. Kale

Kale, and its other leafy green counterparts, are some of the most nutrient-dense foods out there. Not only is kale good for you, but it’s easy to add to meals. Have it in salads, add it to sandwiches, put it in your soups and omelets, or make kale chips with it.

Kale contains calcium, vitamin C, vitamin K, magnesium, and there is also iron in kale. Kale eaten raw gives you the most of its antioxidant properties. It’s a food that fights cancer, is heart-healthy, and boosts your immune system.

2. Spinach

The nutrition in spinach is much the same as the basic health benefits as kale. When you’re deficient in iron, your doctor will often suggest that you increase your intake of leafy greens, and this is one that you should add to the list.

Spinach can also be eaten much the same as kale – it’s great in salads, soups, and on sandwiches. It’s also an excellent green addition to healthy smoothies.

3. Broccoli

Broccoli is rich in vitamins C and K, folic acid, and fiber. It’s good for expectant mothers, because of the folate content, which helps babies grow strong and healthy in the womb.

The vitamin C content in broccoli does a lot of healthy things, including building collagen for healthy skin. It’s also a powerful antioxidant that reduces the risk of cancer by protecting the body from free radicals and toxins in the blood.

4. Carrots

Carrots are rich in beta-carotene. They also contain fiber, antioxidants, potassium, and vitamin K. Not only are they good for your eyes, as you grew up being told, but they’re also helping keep your system regular and building sturdy bones.

They’ve also bee known to help with weight loss. When you’re craving something crunchy, like potato chips, have a handful of carrots instead.

5. Sweet Potato

Sweet potatoes taste delicious on their own, and eating them can do so many great things in your body. They contain vitamins B6, C, and D. They are also rich in iron and potassium

The vitamins and nutrients in sweet potatoes help your body feel less stress, boost your immune system, and even help you build healthy bones. Like other antioxidant-rich veggies, this root vegetable helps reduce your risk of cancer.

6. Blueberry

Blueberries are probably one of the most talked about superfoods in the fruit category. Maybe that’s because they’re such a tiny fruit, but they offer so many health benefits. Blueberries contain potassium, vitamins B6 and C, fiber, folate, and phytonutrients.

Eat blueberries if you want to lower your cholesterol and help your heart beat healthier. Eat them to keep your system regular. They make great snacks, fresh or frozen

7. Strawberry

Another delicious member of the berry family, strawberries are great even when they’re not dipped in chocolate (and if you do dip them, make sure it’s dark chocolate). They contain many vitamins, as well as fiber. They are completely salt-free.

Strawberries are a great way to curb your sweet tooth with natural sugars instead of those that have been refined.

8. Salmon

Fruits and vegetables aren’t the only nutrient-rich foods, and they aren’t the only items that make it on the “superfood” lists. Fish is a superfood as well, and salmon remains one of the healthiest options when considering fish as part of your diet.

Heart and brain healthy nutrients abound with – omega-3 fatty acids, vitamin B, protein, potassium, selenium, and antioxidants.

9. Lentils

Lentils are somewhere in between beans and grains. They make a great protein source in meat-free diets, and they contain a lot of great nutrients.

Lentils offer good carbs to your body, so they are packed with energy. They also contain fiber. They’re a low calories food ready to help you take off the pounds too.

10. Asparagus

Asparagus might make you pee bright yellow, but it’s worth it. These strange stems are full of vitamins K, E, C, and A, as well as fiber, folate, and even chromium.

Good for your heart and bones, asparagus can also boost your immune system. The chromium in them works with insulin transport through your bloodstream.

Add More Nutrient-Dense Foods to Your Diet

You can add more nutrient-rich foods like these to your diet and increase your overall health. Toss them in your salads, add them to your plate in any way and you will start getting their benefits immediately.

The more nutrient-dense foods you include in your diet, the healthier you’ll be (and the fewer supplements you’ll end up taking).

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