The Most Nutrient Dense Foods For Women

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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.

Eggs 

Eggs are a little powerhouse of nutrients. They are a fantastic source of fat soluble nutrients A, D and K as well as zinc, choline and biotin important for brain function, immunity and lowering inflammation. Eggs are a complete source of protein and are not expensive compared to other protein sources. Always buy the best quality eggs that your budget will allow for maximum nutrient intake. Even better - raise your own! 2 Hens will provide your family with between 1 and 2 dozen eggs per week. 

Blueberries

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.

Beef liver 

Beef liver is regarded as ‘nature’s multivitamin’. It contains pre-formed vitamins A, B vitamins and iron to support energy production, immune support, and overall well-being.  Beef liver can be eaten in its natural form when purchased from a quality butcher. As it has an acquired taste, it can be consumed in capsule or powder form. I love the Cell Squared beef liver capsules for those weeks I cannot get some liver in. Their liver is sourced from organic, grass-fed cattle raised in Australia to provide you with the highest quality product. 

Avocado

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 fibre 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

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

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 flavour.

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 flavours.

Do you want support in changing your unhealthy eating habits into good ones by including more nutrient dense foods? Contact me now to discuss how I can help

Related: Health benefits of cooking with ghee

Hi, I’m Michelle!

I help mums of young kids reduce stress, lose weight and get their energy back to feel their best every day!

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