The foods we eat contribute to our health in myriad ways, from allowing us to maintain healthy energy levels to developing robust immune systems. Nutrient-dense foods have high amounts of nutrients per calorie. Therefore, the following foods with a high concentration of nutrients, like those found in fruits and vegetables, and whole grains, are deemed nutritionally dense:

1. Seaweed
Seaweed is high in magnesium, calcium, and iodine. The high concentration of calcium and magnesium may help control blood pressure, but the iodine, which helps in thyroid function, may also benefit the heart. You can utilize seaweed due to its high concentrations of manganese and selenium. It has been proven to work as an antioxidant.

2. Kale
One can enjoy kale raw or cooked. Its leaves are rich in vitamins A, C, and K. It is also an excellent source of fiber that helps prevent constipation. It is high in omega 3s, which help lower cholesterol and may benefit the heart. It also contains kaempferol, an antioxidant that may help reduce the risk of heart disease and cancer.

3. Cocoa
This powder is made from cocoa beans, which are dried and fermented seeds of the cacao tree. Not only does it have a wide range of antioxidants, but it also contains iron, magnesium, calcium, and zinc and has twice the amount of protein compared to milk chocolate. Cacao is also high in fiber. It will positively affect heart health and may lower blood pressure.

4. Shellfish
Shellfish of all types (i.e., shrimp, mussels, scallops, lobster, crab and oysters) is very high in omega-3 fatty acids, zinc, and iodine. The high concentrations of selenium help boost the immune system and lower the risk of certain cancers. Zinc and iodine also help prevent ADHD as well as asthma in children. It contains many other nutrients and minerals, including B12, phosphorus, selenium, and zinc.

5. Salmon
Salmon is rich in protein and omega-3 fatty acids. It is an excellent source of selenium, zinc, and other minerals like iron, phosphorus, iodine, and calcium. It has health benefits that include heart disease prevention. The combination of vitamins A, B12, and D boosts immunity, with B12 also helping keep your skin healthy.

6. Eggs
They are nutrient-dense. Things like Nutrisystem recommend them since they are a very affordable source of high-quality protein. They help stabilize blood sugar levels while providing a good dose of vitamins A, B12, and D. They also contain selenium, iron, zinc, and choline, essential for brain function and healthy skin. The best egg website is available online for customers to purchase eggs.

7. Garlic
Garlic is an excellent source of manganese, copper, and vitamin B6. Studies have shown that it has many health benefits, including lowering cholesterol, blood pressure, and heart disease risk. And we all know garlic is a powerful immune booster when battling a cold or flu virus.

8. Blueberries
These dark berries are loaded with antioxidants and, more specifically, anthocyanins. Anthocyanins are known to act as potent antioxidants and have been shown to help prevent cancer, heart disease, and diabetes. One can also make their own high protein cereal bars or granola bars with fresh or dried blueberries, which can be used as quick and convenient snacks in lunches and between meals.