Nutrient-Dense Foods

Nutrition and the idea of nutrient-dense foods have become a major topic of discussion in recent times as nutrient deficiencies are becoming unusually common in parts of the world that have an abundance of food available such as the United States. Unfortunately, due to over-farming to meet high demands, we have depleted our soils of nutrients.

There are also issues with pollution and excessive carbon dioxide which speed up crop growth but reduce the concentrations of zinc, iron, and protein. Selective breeding and genetic modification have also come at certain costs to the nutritional content of our foods.

The solution to this issue is to eat specific nutrient-dense foods that can provide us with a wide range of micronutrients to meet our needs.

Here is a list of the most nutrient-dense foods available: 

(To get the benefits of eating these foods, it is best to use them as the foundation of your daily diet)

Nutrient-Dense Foods

Salmon

(Wild Caught,  3 ounces or about 85 grams)

• Omega-3 Fatty Acids: 1.8 g (EPA and DHA), no RDI but significantly contributes towards the suggested intake
• Vitamin D: 14-18 mcg, 70-90% of the RDI, depending on the source
• Vitamin B12: 3.6 mcg, 150% of the RDI
• Vitamin B3 (Niacin): 8.5 mg, 53% of the RDI
• Vitamin B6: 0.6 mg, 35% of the RDI
• Vitamin B2 (Riboflavin): 0.2 mg, 15% of the RDI
• Phosphorus: 215 mg, 17% of the RDI
• Magnesium: 30 mg, 7% of the RDI
• Selenium: 30 mcg, 55% of the RDI
• Potassium: 400 mg, 8% of the RDI
• Iron: 0.8 mg, 4% of the RDI

Liver

(Beef, Organic Grass-fed, 3 ounces or about 85 grams, cooked)

• Vitamin A: 6,582 mcg, 731% of the RDI
• Vitamin D: Trace amounts
• Vitamin C: 1.3 mg, 2% of the RDI
• Vitamin B12: 70.7 mcg, 2,945% of the RDI
• Riboflavin (Vitamin B2): 3.4 mg, 261% of the RDI
• Niacin (Vitamin B3): 13.2 mg, 83% of the RDI
• Vitamin B6: 0.9 mg, 53% of the RDI
• Folate (Vitamin B9): 260 mcg, 65% of the RDI
• Iron: 6.2 mg, 34% of the RDI
• Copper: 14.3 mg, 1,589% of the RDI
• Zinc: 4.0 mg, 36% of the RDI
• Selenium: 28.8 mcg, 52% of the RDI
• Phosphorus: 387 mg, 31% of the RDI
• Choline: 355 mg

Potatoes

(1 large potato, 300 grams, baked with skin)

• Vitamin C: 28.7 mg, 32% of the RDI
• Vitamin B6: 0.9 mg, 53% of the RDI
• Potassium: 1604 mg, 34% of the RDI
• Manganese: 0.4 mg, 17% of the RDI
• Magnesium: 84 mg, 20% of the RDI
• Phosphorus: 224 mg, 18% of the RDI
• Niacin: 4.5 mg, 28% of the RDI
• Folate: 45 mcg, 11% of the RDI

Sardines

(Wild Caught, 1 cup stored in oil, drained, about 100 grams)

• Omega-3 Fatty Acids: EPA (Eicosapentaenoic acid): around 500-740 mg
  • DHA (Docosahexaenoic acid): around 250-500 mg
• Vitamin D: 4.8 mcg (192 IU), 24% of the RDI
• Vitamin B12: 8.9 mcg, 371% of the RDI
• Calcium: 351 mg, 27% of the RDI
• Iron: 2.9 mg, 16% of the RDI
• Magnesium: 39 mg, 9% of the RDI
• Phosphorus: 451 mg, 36% of the RDI
• Potassium: 365 mg, 8% of the RDI
• Sodium: 465 mg
• Zinc: 1.3 mg, 12% of the RDI
• Copper: 0.2 mg, 22% of the RDI
• Selenium: 52.7 mcg, 96% of the RDI

Eggs

(1 organic pasture-raised egg, about 50 grams)

• Vitamin D: 1 mcg, 5% of the RDI
• Vitamin B12: 0.6 mcg, 25% of the RDI
• Vitamin B2 (Riboflavin): 0.2 mg, 15% of the RDI
• Vitamin A: 75 mcg, 8% of the RDI
• Selenium: 15.4 mcg, 28% of the RDI
• Folate: 24 mcg, 6% of the RDI
• Choline: 147 mg (No RDI for choline, but the adequate intake is 550 mg for men and 425 mg for women)
• Protein: 6.3 g

Dark Chocolate

(1 oz, about 28grams at 75-85% cocoa)

• Iron: 3.3 mg, 18% of the RDI
• Magnesium: 64 mg, 15% of the RDI
• Copper: 0.5 mg, 56% of the RDI
• Manganese: 0.8 mg, 35% of the RDI
• Potassium: 200 mg, 4% of the RDI
• Phosphorus: 86 mg, 7% of the RDI
• Zinc: 2 mg, 18% of the RDI
• Caffeine: 23 mg

Kale

(1 cup, raw, about 67 grams)

• Vitamin A: 670 mcg (as beta-carotene), 74% of the RDI
• Vitamin K: 547 mcg, 456% of the RDI
• Vitamin C: 80.4 mg, 89% of the RDI
• Vitamin B6: 0.2 mg, 12% of the RDI
• Manganese: 0.5 mg, 22% of the RDI
• Calcium: 90 mg, 7% of the RDI
• Copper: 0.2 mg, 22% of the RDI
• Potassium: 299 mg, 6% of the RDI
• Magnesium: 23 mg, 6% of the RDI

Seaweed

(1 cup, raw, about 80 grams for Kelp)

• Iodine: 2000 mcg (varies widely depending on the type of seaweed), up to 1333% of the RDI
• Vitamin K: 52 mcg, 43% of the RDI
• Folate: 45 mcg, 11% of the RDI
• Magnesium: 121 mg, 29% of the RDI
• Iron: 2.9 mg, 16% of the RDI
• Calcium: 168 mg, 13% of the RDI

Garlic

(1 clove, 3 grams)

• Vitamin C: 2.8 mg, 3% of the RDI
• Vitamin B6: 0.1 mg, 6% of the RDI
• Manganese: 0.2 mg, 9% of the RDI
• Selenium: 1.1 mcg, 2% of the RDI

Shellfish

(Clams, 100 grams)

• Vitamin C: 10.9 mg, 12% of the RDI
• Vitamin B12: 84.1 mcg, 3504% of the RDI
• Thiamin (Vitamin B1): 0.1 mg, 8% of the RDI
• Riboflavin (Vitamin B2): 0.2 mg, 15% of the RDI
• Niacin (Vitamin B3): 2.1 mg, 13% of the RDI
• Vitamin B6: 0.1 mg, 6% of the RDI
• Folate (Vitamin B9): 10.9 mcg, 3% of the RDI
• Iron: 23.8 mg, 132% of the RDI
• Magnesium: 48 mg, 11% of the RDI
• Phosphorus: 287 mg, 23% of the RDI
• Potassium: 534 mg, 11% of the RDI
• Zinc: 2.3 mg, 21% of the RDI
• Copper: 1.6 mg, 178% of the RDI
• Manganese: 0.6 mg, 26% of the RDI
• Selenium: 54.4 mcg, 99% of the RDI

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(Always use medicinal herbs under the supervision of a doctor)

by Dr. Nishal R.
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