NUTRIENT DENSE FOODS

marzo 26, 2023

Hi Organic Gang,

We have pretty special customers. If you are receiving this email, it is very likely that you take food very seriously. When looking after improving your health through diet, nutrient density is a very important concept.

Probably, you already know what nutrient density is or at least you have heard of it. With this article we aim to explain the basics.

Overall, understanding the concept of nutrient density and consuming a diet that is high in nutrient-dense foods can help to promote optimal health and well-being.

WHAT IS NUTRIENT DENSITY

Nutrient density refers to the amount of beneficial nutrients in a food relative to its calorie content.

Foods that are nutrient-dense are those that provide a wide variety of vitamins, minerals and essential macronutrients (amino acids and essential fatty acids).

Low-nutrient foods are those that provide a high amount of calories but relatively few beneficial nutrients. The perfect example of this kind of food are sugary drinks, like coke, which are high in calories while very poor in nutrients.

BENEFITS OF NUTRIENT DENSE FOODS:

A diet that is high in nutrient-dense foods can provide several health benefits:

Supports overall health: Nutrient-dense foods are rich in vitamins, minerals, fiber, and other essential nutrients that support the proper functioning of the body's cells, tissues, and organs. A diet that is high in nutrient-dense foods can help to prevent nutrient deficiencies, support healthy growth and development, and reduce the risk of chronic diseases.

Weight management: Nutrient-dense foods are often lower in calories and higher in fiber, protein, and other nutrients that help to promote feelings of fullness and satisfaction.

Enhances optimal performance: Nutrient-dense foods provide the energy and nutrients needed to support physical and mental performance.

Supports immune function: Many essential vitamins and minerals play a crucial role in immune function. Eating a diet that is rich in nutrient-dense foods can help to support immune function and reduce the risk of infections and illnesses.

TIPS TO EAT MORE NUTRIENT DENSE FOODS:

From nose to tail. When eating animal based protein, do not stick just to your steak. Try to add organs, lean cuts, bone broth and gelatinous parts.

Foods with the omega 3 and omega 6 ratios well balanced (fatty fish, shelfish, leafy greens, some nuts…)

The processes of fermenting, smoking, salting, pickling, or raw consumption of animal and plant sources have been shown to multiply nutrient content and improve health.

THE MOST NUTRIENT DENSE FOODS*:

Wild Salmon
Kale
Seaweed
Garlic
Shellfish
Potatoes (sweet and white)
Liver (beef and chicken)
Sardines
Blueberries
Egg yolks
Dark chocolate (at least 70% cocoa solids)

*According to Healthline, we encourage you to make your own research

By focusing on whole, minimally processed foods that are rich in vitamins, minerals, fiber, and other beneficial nutrients, it's possible to support overall health and reduce the risk of chronic diseases.

We hope this brief article will help to introduce you to what nutrient density is. As you know food can be the best medicine and this concept is something to have in mind if want to improve your well-being.