What Are The Most Nutrient Dense Foods? (Eat These)

PLEASE NOTE: The information in this blog is for educational purposes only. It is not a substitute for professional medical advice. Consult your healthcare provider if you’re seeking medical advice, diagnoses, or treatment.

In a world of fast and ultra-processed foods, it’s easy to prioritize taste and convenience over giving your body what it needs to function properly. 

This article walks you through the most nutrient dense foods on the planet that can help you thrive and feel your best. 

Nutrient density refers to foods that offer a variety of vitamins, minerals, and other health-promoting components. In particular, most nutrient dense foods come from these 6 categories: 

• Red Meat
• Seafood 
• Organ Meats
• Dairy
• Healthy Fats
• Fruit & natural sweeteners

Let’s dive deeper!

Bioavailability & Antinutrients: Why They Matter

Before diving into a list of the most nutrient dense foods, it’s important to understand 2 concepts that impact the availability of nutrients in food: bioavailability and antinutrients. 

When consumed in excess, antinutrients (like oxalates) found in plants may cause harm and may reduce the absorption of key nutrients. The most common antinutrients can be found in popular healthy foods such as kale, broccoli, sweet potato, and coffee. 

Another overlooked aspect of food is bioavailability. In general, the nutrients in animal foods are more bioavailable than those in plant foods (1). 

For example, the heme iron found in animal foods is more bioavailable than the non-heme iron in plant foods (2). So, someone eating mainly plant foods may require a higher intake of iron compared to someone eating animal products. 

The Most Nutrient Dense Foods on the Planet

Due to their lack of antinutrients and bioavailability, animals provide some of the most nutrient dense foods on the planet—foods our bodies naturally crave.  

Here are some of the most nutrient dense foods to consider adding to your diet: 

Red Meat

Red meat refers to meat coming from animal sources like venison, beef, lamb, goat, and pork. While it’s often criticized for its saturated fat content, red meat is jam-packed with valuable nutrients and can satisfy most human nutritional needs (3).  

A staple in the human diet for hundreds of thousands of years, red meat is a rich source of B vitamins and minerals like iron, zinc, and selenium (4, 5). Meat also contains components such as creatine and taurine that can support skin health, the immune system, and promote healthy aging (6).

Seafood

Although seafood can contain contaminants like heavy metals, it’s known for its nutritional density. Including a variety of seafood choices in your diet can dramatically boost your nutrient intake. 

Like dairy products, eggs, and meat, fatty fish is high in protein. It’s also a great source of B vitamins, vitamin D, vitamin E, and minerals like phosphorus, iodine, iron, copper, zinc, and selenium (7, 8). 

Another major benefit is the presence of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two essential fatty acids that play vital roles in human growth, development, and reducing inflammation (9, 10).

Organ Meats (Offal)

Although organ meats are less popular than something like a ribeye steak, these often overlooked cuts are nutrient powerhouses. 

Beef liver is a rich source of both copper and iron, which are needed for immune function, physical performance, and antioxidant defense (11, 12, 13). Liver is also one of the best sources of vitamin A, which can assist with skin, hair, immune, and eye health (14, 15).

Similarly, chicken liver is a major source of vitamins A, B3, B9, B12, and numerous others (16). A small portion (around 3 ounces) also offers over 20 grams of protein (17).

One of the tastiest and most popular organ meats is bone marrow. 

Eggs

Eggs are often called the “perfect protein source” with various key nutrients and impressive flexibility. 

Not only are eggs one of the few natural sources of vitamin D, but they contain almost every vitamin except for vitamin C (18). Plus, eggs provide iron, iodine, calcium, copper, selenium, zinc, sodium, magnesium, and potassium (19)

Aside from these vitamins and minerals, you also receive other beneficial nutrients such as: 

• Choline: an essential nutrient lacking in 90% of Americans that supports liver health and brain development (20, 21)
• Carotenoids like lutein and zeaxanthin have anti-inflammatory and antioxidant properties (22)
• All nine essential amino acids, including methionine, cysteine, and glycine (23)
• Omega 3 fatty acids (24)

Dairy

Dairy products are another amazing source of bioavailable protein, essential vitamins, and minerals. Milk has been a staple in the human diet for centuries and provides nutrients like calcium, vitamin B12, omega-3 fatty acids, magnesium, and iodine (25, 26). 

Healthy Fats

While there is a major trend towards the use of seed oils, traditional fats like butter, ghee, tallow, and olive oil are highly nutritious. 

Butter, ghee, and beef tallow are all smaller sources of fat-soluble vitamins (A, D, E, K2) and beneficial fatty acids that support your overall health (27, 28). 

Consumption of extra virgin olive oil is thought to help support heart health, aging, and weight management (29, 30, 31). The ancient Greeks even called it an “elixir of youth and health” (32).

Another healthier alternative to seed oils is coconut oil, known for its vitamin E and saturated fat content (33, 34). 

Fruit & Vegetables

Fruits and vegetables can fill in some of the nutrients lacking (or missing) from animal foods such as vitamin C. 

Veggies and fruits are generally low in minerals but contain antioxidants (like vitamins C and E) along with polyphenols that can act as antivirals and antiinflammatories (35).

Natural Sweeteners

Just like saturated fat, sugar has a bad reputation but it can be a helpful source of nutrients. Honey and maple syrup are two ideal options to consider. 

Honey contains key nutrients such as (36, 37, 38):

Similarly, maple syrup is packed with vitamins, minerals, amino acids, organic acids, and other compounds (39). A quarter cup of maple syrup can even provide 100% of the RDA for manganese! 

Which Diet is Best for Nutrient Dense Foods?

One of the best diets for incorporating these foods is the animal-based diet, which consists of high-quality animal foods such as meat, organs, eggs, and raw dairy, alongside fruit, honey, and other low-toxicity plant foods. 

This way of eating prioritizes nutritious food, and it can also help improve digestive health, weight loss, athletic performance, and much more. 

Nutrient Dense Food = Real Food

It should come as no surprise that the most nutrient dense foods are not made in a lab or a fancy factory. 

There’s no need to reinvent the wheel. Foods like red meat, eggs, dairy, fruit, and honey have been part of the human diet for thousands and thousands of years due to their health benefits and nutritional value. 

Constructing your diet around these natural foods can dramatically improve your health.