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  • Writer's pictureHealth Coach Laura

The Most Nutrient Dense Foods You Can Eat

Nutrient-dense foods are packed with vitamins, minerals, and antioxidants—all of which help your body perform at its best.

So what are these magical foods?

Here are some of the most nutrient-dense foods you can add to your diet.


Spinach is packed with nutrients, including vitamins A, C, and K, folate, iron, and calcium. Vitamin A is essential for vision and immune function, while vitamin C is a powerful antioxidant that can help protect against illness.


Blueberries are a great source of antioxidants. They're also high in fiber and vitamins, making them full of essential nutrients that support healthy vision, heart health, and brain function.


Avocados are rich in monounsaturated fatty acids that help lower cholesterol, may assist with weight loss, and can even help your blood pressure. They also contain vitamins, minerals, and fiber that support brain function and heart health.

In addition to these nutritional benefits, avocados have been found to improve skin conditions like acne because they're packed with antioxidants called polyphenols that protect against damage from free radicals.


Salmon is high in omega-3 fatty acids and protein but low in saturated fat; it contains vitamin D and B vitamins. Salmon is also rich in selenium (which supports thyroid function), zinc (which supports immunity), and vitamin E (which promotes healthy skin).

Sweet Potatoes

Sweet potatoes make a great side dish to any meal, but they're also a healthy addition to any diet. It's rich in vitamin A, essential for healthy skin, hair, and eyes; it also contains vitamin C and potassium. Sweet potatoes are low on the glycemic index scale—a system that ranks foods based on their impact on blood sugar—so they won't spike your insulin levels after eating them (in fact, they may even help lower them).


Garlic is a superfood that has been used for thousands of years. Garlic's health benefits are numerous, reducing inflammation and boosting the immune system. Garlic is versatile and can be tossed into nearly any recipe - so use it as often as possible for its health benefits and flavor.

Dark Chocolate

Dark chocolate is one of the most nutrient-dense foods you can eat. It contains some beneficial heart-healthy antioxidants that help to improve blood flow. Dark chocolate contains magnesium, which improves bone health; iron, which aids in red blood cell production; fiber, which helps lower cholesterol; calcium to strengthen bones and teeth; potassium to maintain electrolyte balance.

Remember to look at your food intake as a whole and ensure that you are providing your body with the proper variety of nutrients it needs. Use these nutrient-dense foods as a base for your meals, and you'll be sure to create meals packed with beneficial nutrients and delicious flavors.

Here's to healthier YOU…inside & out!


Hi I'm Laura!

Each day is another chance to change your life!...I help people create a mindset for growth, create new wellness habits, and live life to their fullest potential. Navigating through the overwhelm and designing their wellness goals no matter where they are on their life's journey.

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