One of the most overlooked components of a good diet plan is nutrient density. It's also one of the most important.
You're probably familiar with macro nutrients and calorie count, and those things are not unimportant.
But for health, wellness and performance, focusing on nutrient density is probably the most bang you can get for your nutritional buck.
We've compiled this list for you of the 10 most nutrient dense foods you can eat. Five of them are plants, and five are animal products. So hopefully, there's a little something for everyone.
Liver tops our list for good reason. It is the absolutely most nutrient dense food you can eat.
A 100 gram serving of liver will deliver over 100% of your daily recommended levels of vitamin B12, copper, vitamin A, and riboflavin.
On top of all those, you will get a healthy dose of niacin, folate, selenium, phosphorous, iron, and zinc.
It simply doesn't get better than liver for a massive dose of vital micronutrients.
We've told you about the virtues of seaweed before in our superfoods article, but it's worth repeating here.
Dried seaweed is a nutritional powerhouse and delivers a package of iodine, manganese, iron, potassium, vitamin B12, and much more.
Dried seaweed is very easy to add to your diet. Just grab a package and crumble a few sheets in your rice.
The incredible edible egg is a heavyweight when it comes to nutrient density.
A 100 gram serving of eggs will deliver a package of choline, selenium, riboflavin, phosphorous, folate, and much more.
There's a ton of ways to make eggs, and recipe after recipe are available online. Two of my favorites are frittata and hard boiled eggs. Both are easy to make and easy to take to work.
4. Hemp Seeds
Sure, hemp seeds are the starting point for cannabis plants, but these things will only get your micronutrition high (sorry, bad dad joke).
Per 100 grams, hemp seeds deliver a massive dose of manganese, magnesium, thiamin, copper, phosphorous, zinc, and a whole lot more.
My favorite way to eat them is to add them to oats or to add them to a superfood smoothie.
Shellfish are all pretty amazing when it comes to nutrient density, but oysters are the queen.
In a serving of oysters, you're getting a huge dose of zinc, copper, vitamin B12, selenium, choline, and much more.
There's a number of ways to get these into your diet, and Wild Planet is a company that makes an easy to carry, canned oyster packed in olive oil that just cannot be beat.
6. Shiitake Mushrooms
These bad boys are gaining in popularity in the West, but in Asia they have long been known to be powerful and tasty additions to dishes.
Shiitake mushrooms deliver a big dose of copper, pantothenic acid, niacin, selenium, vitamin B6, magnesium, and a whole lot more.
The best part is they can be added pretty easily to just about any dish you already like!
Sardines have a long tradition as a staple food in Mediterranean countries like Italy and Greece.
These tiny little fish deliver a big ol' dose of vitamin B12, selenium, vitamin D, and a bunch more.
They are also extremely tasty. With such an ancient culinary tradition behind them, you can find so many tasty recipes and never get bored of this little fish.
8. Brazil Nuts
Brazil nuts have the distinction of being the most powerful source of selenium of any food, carrying a whopping 2738% of your daily recommended intake in a 100 gram serving.
On top of that, they are a good source of magnesium, copper, thiamin, vitamin E and more.
Just a few per day, a couple of days per week will do the trick.
9. Wild Sockeye Salmon
You can get a number of different varieties of salmon, but wild sockeye is the king.
On top of being incredibly tasty, they deliver a healthy helping of vitamin D, choline, omega 3 fatty acids, niacin, and much more.
While salmon are less prone to be high in mercury, it's still a good idea to keep your weekly servings of any large predatory fish to a couple.
Almonds are not just amazingly nutrient dense, but they are also one of the most convenient and tasty snacks to take with you when you're out and about.
These powerful little guys deliver healthy doses of vitamin E, copper, manganese, phosphorous, along with protein and healthy fatty acids.
Don't ever let your pantry be without almonds and you always have something healthy and tasty to reach for.
Focus On Nutrient Density
Nutrient dense foods should be your focus. Combined with taking care of your gut, and you have an incredible plan to look and feel your best.
Don't be afraid if you've never tried something on this list, get out of your comfort zone and you might find a favorite you've been missing all along.