Nutrition – Top 7 Most Nutrient Dense Foods On the Planet

Gobbling multivitamins every day might be a good way to inject some nutrients in to your system, but let’s face it—eating real food is much more fun than swallowing multivitamins. If you choose the right combination of foods, you are guaranteed to get the essential nutrients your body needs to keep healthy and strong. You just need to know which foods provide the most nutrients.

here are 7 of the most nutrient-dense foods in the world.


Despite most people calling avocados a vegetable, they are a fruit—and they’re one of the most nutritious fruits around.

Avocados play a prominent role in Mexican food, and they’re delicious and so adaptable.

For one thing, you can use them to make guacamole, a tasty side dish that’s full of nutrients.

Here is the nutritional profile per standard avocado :

Vitamin K: 53% RDA
Folate: 41% RDA
Vitamin C: 33% RDA
Vitamin B5: 28% RDA
Potassium: 28% RDA
Vitamin B6: 26% RDA
Vitamin E: 21% RDA
Copper: 19% RDA
Niacin: 17% RDA
Magnesium: 15% RDA
Riboflavin: 15% RDA
Manganese: 14% RDA
Phosphorus: 10% RDA
As we can see, avocados are full of micronutrients, so it’s not surprising that they have a number of health benefits.

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Why Avocados Are So Healthy

Aside from the nutrient density, avocados also provide ample amounts of healthy fats, most significantly oleic acid .
Avocados are a significant source of fibrous carbohydrate – and contain greater amounts of fiber than most grains .
Another interesting point is that they have cardiovascular benefits. In a controlled trial, a group of people eating one avocado per day experienced a decrease in the majority of cardiovascular risk factors .


Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.


This veggie is a great source of not only protein, but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.

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Shellfish isn’t eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.


Humans and pre-humans have been eating animals for millions of years. However … back in the day, we didn’t just eat the muscles like we do today. Compared to the organs, muscle meat is nutritionally poor.

There are even accounts of hunter gatherers selectively eating the organs, then feeding lean muscle meat to the dogs. Out of all the organs, the liver is by far the most nutritious.

The liver is a remarkable organ with hundreds of functions related to metabolism. One of its functions is to store important nutrients for the rest of the body.

A 100 gram portion of beef liver contains:

1176% of the RDA for Vitamin B12.
Over 50% of the RDA for vitamins B6, B5, Niacin and Folate.
201% of the RDA for Vitamin B2.
634% of the RDA for Vitamin A.
714% of the RDA for copper.
Over 30% of the RDA for Iron, Phosphorous, Zinc and Selenium.
29 grams of high quality animal protein.

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Eating liver once per week is a good way to ensure that you get optimal amounts of these very important nutrients.

Brown Rice:

Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.


Legumes are another food group that has been unfairly demonized in recent years.

It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them.

What we’re left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.