The Most Nutrient Dense Foods You Need in Your Diet
Nutrition and Wellness

The Most Nutrient Dense Foods You Need in Your Diet

November 11, 2024 8 min read

Maintaining a great diet can be tough sometimes. We sometimes might have a hard time hitting our nutrient goals for the day. That’s why we need a collection of the most nutrient dense foods at our disposal. A couple eggs, or a bowl of blueberries can cover a good chunk of your RDI (recommended daily intake) for each day.


Nutrient-dense foods are packed with vitamins, minerals, antioxidants, and other beneficial compounds. Also being relatively low in calories. Here’s a guide to some of the most nutrient-dense foods you should consider adding to your diet.


1. Leafy Greens


Leafy greens like spinach, kale, and Swiss chard are some of the most nutrient-dense foods available.


They are rich in vitamins A, C, K, and folate, as well as minerals like iron and calcium. These greens also contain a variety of antioxidants that help protect your body from free radicals.


Benefits:

 

  • Supports eye health
  • Enhances bone strength
  • Boosts immune function


How to Include:

 

  • Add to smoothies
  • Incorporate into salads
  • Use as a base for stir-fries


2. Berries


Berries such as blueberries, strawberries, and raspberries are not only delicious but also incredibly nutrient dense. They are loaded with antioxidants, fiber, and vitamin C.


Benefits:

 

  • Improves brain health
  • Reduces inflammation
  • Supports heart health


How to Include:

 

  • Mix into yogurt or oatmeal
  • Add to salads
  • Enjoy as a snack 


Note: Berries are one of the most nutrient dense foods, but they have one issue. Pesticides. Berries are prone to soaking up more pesticides due to their thinner skin. So if this is something you are worried about, kiwis are a great alternative and just as nutrient dense.


3. Salmon


Salmon is a powerhouse of omega-3 fatty acids, high-quality protein, and several essential vitamins and minerals, including vitamin D and selenium.


Benefits:

 

  • Promotes heart health
  • Supports brain function
  • Reduces inflammation


How to Include:

 

  • Bake with herbs and lemon
  • Grill for a quick meal
  • Add to salads

If you want to learn even more about omega-3s, check out our article on everything you need to know about omega-3s!


4. Nuts and Seeds


Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are excellent sources of healthy fats, protein, and fiber. They also provide important minerals like magnesium and zinc.


Benefits:

 

  • Supports metabolic health
  • Reduces risk of chronic diseases
  • Improves digestive health 


How to Include:

 

  • Sprinkle on salads or yogurt
  • Add to smoothies
  • Use in baking


5. Eggs


Eggs are very versitile. They're rich in protein and healthy fats. As well as a variety of vitamins and minerals, including B vitamins, choline, and selenium. This makes them one of the overall most nutrient dense foods you can eat.


Benefits:

 

  • Supports muscle health
  • Boosts brain function
  • Enhances eye health 


How to Include:

 

  • Boil or scramble for breakfast
  • Add to salads
  • Use in baking 


I try to include at least 3 eggs a day in my diet. This allows me to hit a ton of nutrient goals in one shot.


6. Sweet Potatoes


Sweet potatoes are a great source of fiber, vitamins A and C, and potassium. Also their vibrant orange color indicates high levels of beta-carotene, an antioxidant.


Benefits:

 

  • Supports immune function
  • Promotes eye health
  • Regulates blood sugar levels


How to Include:

 

  • Bake or roast as a side dish
  • Mash as an alternative to regular potatoes
  • Add to soups and stews


7. Liver


Liver is one of the most nutrient-dense foods, packed with vitamins A, B12, and iron. Although it might not be everyone's favorite, its nutritional profile is unmatched.


Benefits:

 

  • Enhances energy levels
  • Supports brain health
  • Improves red blood cell production


How to Include:

 

  • Pan-fry with onions
  • Incorporate into pâtés
  • Add to meatloaf or burgers


8. Yogurt


Yogurt, especially Greek yogurt, is rich in protein, calcium, and probiotics, which are beneficial for gut health.


Benefits:

 

  • Supports digestive health
  • Strengthens bones
  • Enhances immune function


How to Include:

 

  • Enjoy as a snack
  • Add to smoothies
  • Use as a base for dressings 


9. Garlic


Garlic is not only a flavorful addition to many dishes but also a powerful health booster. It contains compounds like allicin that have antimicrobial and anti-inflammatory properties.


Benefits:

 

  • Supports heart health
  • Boosts immune function
  • Reduces inflammation


How to Include:

 

  • Add to sauces and soups
  • Use in marinades
  • Roast as a side dish


10. Dark Chocolate


Dark chocolate with a high cocoa content is rich in antioxidants, fiber, and magnesium. Also it can be a healthier alternative to satisfy sweet cravings.


Benefits:

 

  • Improves heart health
  • Enhances brain function
  • Provides a source of antioxidants

 


How to Include:

 

  • Enjoy a small piece as a treat
  • Add to smoothies
  • Use in baking


Conclusion


Incorporating the most nutrient-dense foods into your diet can provide a significant boost to your health. They offer a wide range of essential vitamins, minerals, and antioxidants that support various functions.


By making these foods a regular part of your meals, you can enhance your nutrition, improve your well-being, and enjoy a healthier lifestyle.

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FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

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There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.