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9 of the Most Nutrient-Dense Foods to Boost Your Health

11 min

Here are nine nutrient-dense superfoods for your consideration.

HEALTH & LEGAL DISCLAIMER: As with all exercise and nutritional programs, you need to use common sense when using any exercise videos or reading my articles about fitness and health. In an effort to reduce and avoid injury, it is advised that you check with a medical professional before beginning any fitness or nutritional program. By performing any fitness exercises or adopting certain diets, you are performing them at your own risk; I will not be responsible or liable for any injury or harm you sustain as a result of my fitness videos or written articles. Thanks for your understanding.

I'm not a doctor or a nutritionist; I'm just a guy who has taken an interest in how our diet can impact how we feel and function in our everyday lives. I've analyzed my bloodwork and tried to understand what a proper human diet is to become healthier, and what I have found has been life-changing.

I don't have any allergies (thank the Lord), and I'm fortunate to have a palate that accepts almost every food. Put simply, there isn't really a food option that I won't try. This list is MY list, and these are some of the foods that I eat pretty much every day. It might look different from YOUR list, but that's okay.

The point of this article is not to tell others what to eat but to consider what we put in our bodies to ensure that we remain the best and healthiest versions of ourselves.

I may not meet society's qualifications to discuss the science behind each food on this list, but I am qualified to share which foods have significantly improved my own health.

UNDERSTANDING NUTRIENT DENSITY

Nutrient-dense foods contain high levels of vitamins, minerals, and other essential nutrients for maintaining good health and preventing chronic diseases. Consuming these foods can aid in weight management, control blood sugar, and strengthen the immune system.

When it comes to nutrient-dense foods, we must consider the following:

BIOAVAILABILITY

When it comes to food, bioavailability refers to the ability of our bodies to absorb the nutrients present in the foods we consume efficiently. Bioavailable foods are often rich in nutrients. In the case of these nine foods I'm about to highlight, many offer various health benefits, such as reducing inflammation and promoting heart health.

While some foods are high in specific nutrients, our bodies may not easily absorb them, making them less bioavailable. It's important to recognize that everyone's body is unique, and not all foods will agree with everyone.

Understanding our individual biochemistry is crucial when considering the bioavailability of the foods we eat. For instance, some individuals may not tolerate certain dairy products, but studies have shown that some people who thought they were lactose-intolerant found relief when they switched to raw dairy, like milk.

STAY AWAY FROM PROCESSED FOODS

You knew it was coming. Yes, choosing non-processed foods is crucial. I understand that it can be tough on the wallet. However, there are ways to avoid consuming foods with pesticides and other harmful chemicals that are slowly harming us, especially if you live in the United States, which I will describe later in this article.

I believe it's necessary to prioritize the quality of our diet, not only for weight management but also for overall health. While carbohydrates, fats, and proteins are important, we shouldn't neglect the essential vitamins and minerals in our foods.

The bottom line is that we must prioritize high-quality, nutrient-rich foods, as they significantly impact our health and longevity. We must always take responsibility for and make deliberate decisions about what we put into our bodies!

HEALTHY FATS & PROTEINS

Foods high in protein and healthy fatty acids are some of the best options for heart and bone health and can even aid in reducing blood pressure over time, as long as certain habits such as smoking, eating lots of processed foods, and overdrinking alcohol are exchanged for good nutrition and ample amounts of exercise.

There is no single "magic" food that, when eaten, will automatically burn fat and make you healthy overnight or in a short amount of time. However, these nine foods are highly nutritious. When consumed as part of a balanced diet, alongside healthy habits and regular exercise, they can support thyroid health, boost metabolism, and help with weight loss, contributing to overall health.

FOOD #1: EGGS

Let's address the elephant in the room. Eggs are high in cholesterol due to the yolk, but the idea that eating eggs will contribute to cardiovascular disease is simply untrue.

The truth is that the yolk contains most of the egg's nutrients, such as choline, a vital nutrient that helps our cognitive function. Additional nutrients include zeaxanthin and lutein, antioxidants known to protect our eyes.

Eggs are also high in protein and healthy fats, so they are satiating, meaning that when consumed, you will feel full for much longer. If you can afford organic eggs, buy them; if not, don't worry, just eat more.

"What father among you, if his son asks for a fish, will instead of a fish give him a serpent; or if he asks for an egg, will give him a scorpion?" - Luke 11:11-12

FOOD #2: GRASS-FED BEEF LIVER

Organ meat from animals is often a rich source of nutrients, and the liver is a prime example. This is evident in the behavior of predators in the animal kingdom, as they often target the liver when feeding.

This is because the liver is responsible for storing essential nutrients for the rest of the body, a list that is extensive:

Go with grass-fed beef liver for the best option. This is truly a superfood.

"Eat whatever is sold in the meat market without raising any question on the ground of conscience." - 1 Corinthians 10:25

FOOD #3: SARDINES

After all those benefits, beef liver might seem tough to follow, but sardines are equally surprising and impressive. I know consuming fish from a can might seem misguided and gross, but listen carefully.

Believe it or not, sardines are superfoods because they contain nearly every nutrient our body needs! Sardines don't contain many heavy metals or mercury buildup because, unlike larger fish, they do not consume other fish. Sardines consume plankton, and their minuscule size means they are rarely tampered with like other larger fish species we humans consume.

Sardines are zero-carb and contain all nine essential amino acids, meaning they are a complete protein source. Their small bones are rich in calcium and collagen, which help with bone and joint health. Additionally, sardines contain healthy omega-3 fatty acids such as DHA and EPA, which are excellent for heart and brain health.

"Then he ordered the crowds to sit down on the grass, and taking the five loaves and the two fish, he looked up to heaven and said a blessing. Then he broke the loaves and gave them to the disciples, and the disciples gave them to the crowds. And they all ate and were satisfied. And they took up twelve baskets full of the broken pieces left over." - Matthew 14:19-20

FOOD #4: RAW MILK

Believe me, raw milk is significantly different and better than pasteurized milk. While the debate on whether humans should consume another animal's milk is ongoing, humans have been drinking raw cow and goat milk for centuries, and it was a common practice in the biblical world.

Milk from healthy and happy cows is one of the best things we can drink, period. Yes, raw milk contains bacteria, but pasteurizing milk does not eliminate these bacteria; instead, it contaminates the milk with dead bacteria and destroys many of the important enzymes found in raw milk that can help improve our overall health.

The list of these enzymes is extensive, but they all work together to help reduce inflammation, relieve muscle and joint stiffness, and improve gut health.

"And they told him, 'We came to the land to which you sent us. It flows with milk and honey, and this is its fruit.'" - Numbers 13:27

FOOD #5: RAW KEFIR

Kefir is a fermented drink or food made from milk and kefir grains, similar to yogurt but thinner.

Raw kefir is perhaps the best probiotic food source on the planet. It has been heavily researched and is great for our gut microbiome because it contains properties known to protect against infections in the body, such as lactobacillus kefiri, which is unique to kefir.

Studies have shown that this probiotic can inhibit the growth of harmful bacteria such as E. coli, Salmonella, and Helicobacter pylori. Aside from being excellent for our gut and digestive system, raw kefir contains high-quality protein and fat and can greatly improve bone health due to high levels of calcium and vitamin K2.

"There will be enough goats' milk for your food, for the food of your household and maintenance for your girls." - Proverbs 27:27

FOOD #6: GRASS-FED GROUND BEEF

I understand that organ meat may not be your first choice. If you can't find organ meat or you don't like the taste or texture, you can opt for high-fat grass-fed ground beef. When butchers make ground beef, they often mix in vital organ meats that are rich in nutrients. This is a great way to get the benefits without having to consume something you don't enjoy.

If you choose to buy ground beef from the store, that's fine too! Just make sure to select fattier ground beef (80/20 is great) to enjoy all the benefits. Beef is mainly composed of saturated and monounsaturated fat. The major fatty acids in beef are oleic, palmitic, and stearic acids.

Food products from grass-fed ruminant animals contain ruminant trans fats. Unlike industrially produced trans fats, naturally occurring trans fats are very good for us. The most common trans fat in ground beef is conjugated linoleic acid (CLA), which has numerous health benefits.

For a complete protein and all the vitamins and minerals commensurate with fatty animal-based products, grass-fed ground beef is one of the absolute best!

"It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person." - Matthew 15:11

FOOD #7: EXTRA VIRGIN OLIVE OIL

Olive oil is rich in omega-3 and omega-6 fatty acids. It mainly consists of a monounsaturated fat called oleic acid, which is known to reduce inflammation and oxidative stress in the body. Heart disease is the leading cause of death worldwide. However, observational studies have shown that Mediterranean countries have lower rates of heart disease overall.

These countries consume a lot of olives and olive oil. While I'm not saying that this is the primary difference, it is clear that, combined with a healthier lifestyle and lower daily stress, the inclusion of extra virgin olive oil in a well-balanced diet seems to benefit humans.

Olive oil is rich in key antioxidants that help reduce the risk of chronic diseases affecting the central nervous and cardiovascular systems.

Ensure that you opt for extra-virgin olive oil! So much olive oil has been refined and adulterated with soybean and canola oils, typically found in things like canned fish (e.g., sardines). This is an absolute shame because these adulterated oils cause the foods they are mixed with to lose so much of their nutritional value.

What's worse, according to the present guidelines for olive oil, just because something reads "extra-virgin" on it does not mean that it hasn't been diluted with other oils. So look for the North American Olive Oil Association's seal of approval to ensure that you're getting the good stuff!

"And they cast out many demons and anointed with oil many who were sick and healed them." - Mark 6:13

FOOD #8: RAW HONEY

Not all honey is the same, and I might receive criticism for including this food on the list. However, raw honey is a beautiful gift from God (literally liquid gold). In ancient times, honey was used as a currency and is mentioned numerous times in the Bible.

In those days, all honey would have been raw and locally sourced, which is still the best way to enjoy it. Bees that build their hives near our homes feed off local flowers, which can cause allergies. When we consume locally sourced honey, we ingest tiny amounts of these allergens, which can help our bodies build a defense against them. The hope is that the next time we are exposed to those allergens, they won't affect us as severely.

Raw honey is also rich in antibacterial properties and antioxidants. In addition to a laundry list of vitamins and nutrients, raw honey contains various enzymes and amino acids.

"My son, eat honey, for it is good, and the drippings of the honeycomb are sweet to your taste." - Proverbs 24:13

FOOD #9: ORGANIC GRAPES

Jesus loved grapes, and that's a good enough reason for us to eat them, right?

All jokes aside, grapes are often considered a longevity food. The skins of grapes contain a compound called resveratrol, which is not only an antioxidant but is also being studied as a potential treatment for osteoporosis patients.

While the research is ongoing, there are some key nutrients and vitamins found in grapes that are worth highlighting:

Admittedly, many other berries and fruit options have similar nutrient make-ups as grapes, so don't think grapes are the only fruit you need to eat.

I would like to draw specific attention to the importance of buying organic. Pesticides on produce are a really big problem, especially in the United States. If cost is a concern, consider washing produce with baking soda to remove pesticides. It has been proven to be very effective and can ensure that you are not inadvertently consuming something deleterious to your health!

"And whether the land is rich or poor, and whether there are trees in it or not. Be of good courage and bring some of the fruit of the land. Now the time was the season of the first ripe grapes." - Numbers 13:20

SOME OF THE BEST (BUT NOT THE ONLY NUTRITIOUS FOODS)

Nutrient-dense foods are crucial for maintaining good health and preventing chronic diseases. Including a variety of nutrient-dense foods in your diet can help with weight management, improve blood sugar control, and boost the immune system, potentially reducing the risk of cardiovascular disease or diabetes.

Focus on consuming whole, minimally processed foods and incorporating lean sources of protein and healthy fats into each meal. There are many more nutrient-dense foods available, but these are just a few of my favorites that have positively impacted my life.

"So, whether you eat or drink, or whatever you do, do all to the glory of God." - 1 Corinthians 10:31

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