Top Ten Nutrient Dense Foods

This article is from Vega. If you don’t already know about them, check them out. Their site is loaded with extremely useful vegan information.

It’s time to introduce the superheroes of food. From tiny and mighty to mean and green, nutrient-dense foods stand proudly at the top of Vega’s hierarchy of good-for-you ingredients. Nutrient density is all about getting more bang for your buck. Nutrient dense foods provide vitamins, minerals, and other health promoting benefits in relatively few calories; unlike those kryptonite foods that are high in calories, low in nutrition. To keep you supercharged and ready to save the world (or at least feel like you can) here are the top 10 nutrient dense foods:

1. Chlorella: Dubbed the ultimate green superfood, chlorella is a microscopic green algae, power-packed with nutrition. 68% complete protein, chlorella contains rich stores of vitamins, minerals, and Chlorella Growth Factor (CGF—a compound unique to chlorella). Boasting the highest concentration of chlorophyll of any known plant, chlorella is an antioxidant powerhouse that’s also abundant in eye-health-promoting beta-carotene and lutein.

2. Kale: Delicious, versatile, and easy to prepare, kale is one of the most nutrient-dense foods readily available in an average grocery store, boasting vitamins, minerals, fiber, amino acids, and inflammation reducing antioxidants.

3. Broccoli: Your mom was right for telling you to eat your broccoli! Especially for broccoli’s antioxidant properties, digestion-promoting fiber, as well as a whole army of vitamins and minerals.

4. Spirulina: While not something you crunch into like the other greens, spiruliana adds superhero strength to your smoothies or your meal, providing all the essential amino acids, trace minerals, vitamins, and antioxidants in very (very) few calories.

5. Spinach: Bundled in hearty leaves of green deliciousness, spinach is loaded with antioxidants, fiber, iron, protein, and calcium.

6. Chia: A superior source of plant-based omega-3, as well as protein, chia is an excellent source of both soluble and insoluble fiber, making it a true friend of your digestive system.

7. Berries: Lower in calories than most fruits, berries average much higher in free-radical scavenging antioxidant power. And did we mention they’re delicious?

8. Cacao: Be still our chocolate-loving hearts! Did we hear nutrient-dense and chocolate in the same sentence? Before you go reaching for a candy bar, understand that the nutrient density of chocolate comes from the source—the cacao bean itself—so enjoy your chocolate fix as close to the whole bean as possible, in the form of cacao nibs or powder, which are rich in magnesium, potent antioxidants, amino acids, and bliss-boosting powers.

9. Hemp Seeds: A dream combo of fiber, protein, amino acids, essential fatty acids, vitamins, and minerals, all neatly packaged in a highly digestible, versatile, and delicious seed.

10. Collard Greens: Right up there with kale in the wealth of antioxidants fiber, collard greens also provide digestive support and are loaded with important vitamins and minerals.


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