12/06/2026
What are nutrient dense foods?
Nutrient dense foods provide a high amount of vitamins, minerals, antioxidants, fibre, healthy fats, or protein relative to the calories they contain.
Some great examples include:
Blueberries – rich in antioxidants and vitamin C, which help protect our cells from oxidative stress.
Spinach – packed with iron, folate, magnesium, vitamin K, and antioxidants that support energy, bone health, and overall wellbeing.
Eggs – provide high-quality protein, B vitamins, choline, and selenium to support brain function, energy production, and muscle health.
Avocado – contains healthy monounsaturated fats, fibre, potassium, and vitamin E, supporting heart health and balanced blood sugar levels.
Almonds & Pumpkin Seeds – excellent sources of magnesium, zinc, healthy fats, fibre, and plant protein, important for immunity, hormone balance, and energy.
Garlic – contains sulphur compounds and antioxidants that may support heart health and immune function.
Seaweed – naturally rich in iodine and trace minerals, which are essential for healthy thyroid function.
Beef & Liver – provide highly absorbable iron, zinc, vitamin B12, and vitamin A, nutrients that support energy, immunity, and healthy red blood cells.
Kiwi – loaded with vitamin C, fibre, and antioxidants that support immunity, digestion, and skin health.
Cacao – a source of magnesium, iron, and flavonoids that may help support mood, circulation, and overall health.
While these foods are nutrient-rich, no single food contains everything we need. The key to good nutrition is variety.
Aim to include a colourful mix of vegetables, fruits, quality proteins, healthy fats, nuts, seeds, legumes, and whole foods to help your body get the full spectrum of nutrients it needs.
Small, consistent choices can have a big impact on your health over time.
