13 Best Nutrient-Dense Foods to Fuel Your Body

Avocados are a prime example of a food that’s both tasty and nutritious. “Avocados are rich in monounsaturated fats, which can help lower LDL cholesterol,” says Lafortune. “Because of their fat content, avocados support the absorption of fat-soluble vitamins to promote overall health.” If you’re not a fan of eating avocados outright or mashed up in guacamole, you can always add them to smoothies, sandwiches or salads.

Kidney beans, cannellini beans, black beans … nearly every kind of bean is filled with nutrients. “Beans are a high-fiber and good-protein food that supports heart health and blood sugar,” says Lafortune. “The nutrients found in them can aid with digestive and gut health.” What’s more, they’re also super versatile. In fact, as Lafortune points out, they make a great substitute for meat in many dishes.

Blueberries are the ultimate multitasker. Muffins, pancakes, smoothies, oatmeal, yogurt and fruit salad are just a few of the meals that are immediately made better when blueberries are involved. Lucky for us, they’re also super healthy. “Rich in antioxidants call anthocyanins, blueberries aid in brain and heart health,” says Lafortune. Blueberries are also a fiber-rich food, boasting 4 grams per 1 cup serving. (For an even bigger fiber boost, reach for raspberries, which have a whopping 8 grams per 1 cup serving!)

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Chicken is so common, we often forget that it can actually be good for us. “Chicken breast is an excellent source of protein that contains all nine essential amino acids for muscle health, immunity and energy levels,” says Lafortune. “The protein in chicken also promotes collagen formation, which aids in healthy hair and skin.”

Yes, eggs are good for you! For starters, they contain all nine essential amino acids that our bodies need so they’re considered to be a complete protein. On top of that, they’re one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eggs also have plenty of vitamin A as well as choline. Eat them plain with a little salt and pepper, add them to sandwiches and salads or make a frittata. Just be mindful of how much butter you’re using if you choose to fry or scramble your eggs.

One 3-ounce serving of wild Atlantic salmon contains 61.7% of an adult female’s daily vitamin D needs and 147% of the recommended daily allowance for vitamin B12. It also has choline and potassium, but the star ingredient in salmon is omega-3 fatty acids. These fatty acids are linked to a wide variety of health benefits including better eye health, stronger brain function and lower inflammation. That same 3-ounce serving has more than enough omega-3s for the average female’s daily needs. If you’re not a fan of salmon, you can also load up on omega-3s by eating mackerel, tuna, herring and sardines.

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The dark color of greens like kale, spinach and collard greens is a good indicator that the leaves are high in antioxidants, including vitamins A, C and K. The good news is salads aren’t the only way to eat greens. They can be mixed into smoothies, soups, casseroles, tacos and pasta dishes.

Lentils are underrated nutritional powerhouses. “Lentils are a phenomenal low-calorie, nutrient-dense food that contains things like iron, magnesium and potassium that support a healthy heart, good blood volume and energy levels,” says Lafortune. Plus, because lentils are rich in folate, they can be an especially smart choice for people who are pregnant, he adds.

Mushrooms contain B vitamins, potassium, copper, iron, phosphorus and antioxidants like selenium and ergothioneine. The health benefits abound: Eating the little fungi has been linked to slower aging, a stronger brain and better mental health. They’re also super versatile and shine in stir fries, soups, omelets, quiches and veggie burgers.

Unsalted nuts make for a handy high-protein plant-based, nutrient-dense snack. Each type is unique in the nutrients it brings to the table. For example, almonds are rich in vitamin E while walnuts are known for containing high amounts of omega-3 fatty acids. Eat them plain, on top of oatmeal, blended into sauces like pesto or chopped up in baked goods.

The orange hue of sweet potatoes comes from vitamin A and just one serving of the root vegetable contains more than twice the daily recommended amount of the vitamin for adult females. “This nutrient helps in eye and skin health,” he says. “The potassium and fiber found in sweet potatoes also helps with heart health.” The best part? Sweet potatoes taste great and contain tons of nutrients whether you roast, mash or grill them.

Whole grains like oats, barley, farro, bulgur, quinoa, barley and wild rice contain carbohydrates to fuel your body along with lots of fiber, vitamins and minerals. What makes them a healthier option than refined grains is the fact that they haven’t been stripped of their bran, endosperm and germ. Depending on which grain you choose, they can be a breakfast food, a dinner side dish, a salad topping or even a nutritional boost for baked goods.

Yogurt can be a smart source of protein as well as bone-enriching calcium. Plus, if you select one that contains live cultures, you’re also getting a dose of gut-healthy probiotic bacteria. Just try to steer clear of those that contain a lot of added sugars. Instead, liven up plain yogurt with fresh fruit or nuts, add it to smoothies or mix in some spices and use it as a veggie dip.