9 nutrient-dense foods you should definitely eat

Last update: October 3rd, 2019

Nutrient-rich foods are foods that provide your body with many micronutrients in addition to carbohydrates, proteins, or fats. These foods therefore contain a particularly large number of vitamins, minerals, trace elements and, in some cases, secondary plant substances.

These ingredients determine how well the food is doing your body. Foods that are particularly rich in nutrients can have an extremely positive impact on your health.

In this article, you will learn about the 9 most nutritious foods in the world. You will learn what nutrients they contain and how they affect your body. You will also get tips on how to incorporate these foods into your eating plan – including delicious recipes.

1) salmon

The salmon is one of our most popular food fish. Incidentally, it gets its pink color from the food. Salmon eat crabs and prawns. These in turn eat algae, which contain a red dye.

One of the reasons why salmon is one of the most nutritious foods is that it is rich in Omega 3 fatty acids is.

Omega 3 fatty acids have many effects on our body:

They have an anti-inflammatory effect

They have positive effects on blood lipid levels

You can lower your blood pressure a little

In addition to the important omega 3 fatty acids, salmon also provides plenty of vitamins, minerals and trace elements. For example, it contains vitamins A, D, E as well as calcium, magnesium, iodine, fluorine and selenium.

Since it contains almost no carbohydrates, it is a highly recommended low carb food. At the same time, it contains a lot of protein, which is particularly important when losing weight, as it protects the muscles from being broken down and makes them feel very full.

Here’s how you can incorporate salmon into your diet

When buying, make sure to buy wild salmon from sustainable catches or use organic salmon. This will avoid salmon, which could contain harmful substances.

In our recipes you will find some delicious dishes with salmon. Our favorites are this gratinated salmon and this fitness salad with smoked salmon. Our zoodles with salmon fillet and creamy lemon sauce are particularly delicious.

Woman eats nutritious food

2) spinach

Spinach makes you strong, they say in the vernacular. This is because it is rich in vitamin C, vitamin K and B vitamins, and beta-carotene. It also contains the minerals potassium, calcium, magnesium and iron.

This makes spinach one of the most nutritious vegetables. Since it is also very low in calories, it is particularly suitable for a conscious, balanced diet.

Here’s how you can incorporate spinach into your diet

Spinach tastes very good in many variations. Traditionally prepared with potatoes and egg, it is a great fitness dish that provides your body with many nutrients. Spinach is also ideal for a soup, fresh in a salad or for various smoothies.

3) eggs

Eggs have been wrongly discredited. For a long time, they were considered unhealthy because of their cholesterol content. In reality, however, the hen’s egg is an incredibly nutritious food.

First, eggs are high in high quality protein. The protein it contains has the highest biological value of all foods. This means that you are particularly good at converting the protein it contains into your body’s own protein.

In addition, eggs are rich in various vitamins and minerals.

For example, a medium-sized egg covers:

28% of the daily requirement of selenium

23% of the daily requirement of vitamin B12

20% of the daily requirement of vitamin B2

18% of the daily iodine requirement

By the way, eggs provide all vitamins except for vitamin C. So they are real nutrient bombs.

This is how you can incorporate eggs into your diet

As you probably know, eggs are incredibly versatile. Whether in cakes, casseroles, simply as a fried egg or hard-boiled on a salad – eggs always work. Try some of our delicious egg recipes:

Savory breakfast muffins

Low carb Swiss roll

Cheesecake without carbohydrates

Breakfast sandwich with a poached egg

4) broccoli

Broccoli is an extremely nutritious vegetable. It is rich in various minerals and vitamins, but the secondary plant substances are also not neglected.

Broccoli is a good vegetable source of calcium. It also contains significant amounts of potassium, magnesium, manganese and phosphorus.

Particularly noteworthy, however, is the vitamin C content of broccoli. Just 100 grams of it cover your daily requirement. Almost half of the daily requirement of vitamins A and B2 and more than half of the daily requirement of vitamin B6 are also covered with this small amount of broccoli.

Broccoli also contains numerous phytochemicals that are very healthy. The substance kaempferol deserves special mention.

This is how you can incorporate broccoli into your diet

No matter how you prepare broccoli: Please never boil it in water for long, as many of the valuable nutrients are lost. Better steam it or steam it in a little water. Also make sure that the cooking time is short, it tastes best if it is crunchy anyway.

Our favorite recipes with broccoli are:

Broccoli cheese nuggets

Potato broccoli pan

Asian chicken broccoli pan

5) blueberries

Blueberries are a popular type of fruit. That’s a good thing, because in addition to their sweet taste, they offer plenty of minerals, vitamins and secondary plant substances.

A serving of blueberries (125 grams) covers around 25% of the daily requirement for vitamin C and 35% of the daily requirement for vitamin K. It also contains significant amounts of manganese, magnesium, vitamin E and phosphorus.

However, the high proportion of antioxidants in blueberries is particularly impressive. Blueberries are one of the fruits with the most antioxidants.

The most common antioxidants are so-called flavonoids. A special type of flavonoids are the anthocyanins, which are responsible for most of the health-promoting effects of blueberries.

Antioxidants are substances that fight free radicals in the body. Free radicals can damage your cells. The antioxidants trap free radicals, making them harmless.

In various Studies It has already been proven that regular consumption of blueberries increases the level of antioxidants in the blood.

This is how you can incorporate blueberries into your diet

Blueberries taste very good on their own, but you can also mix them in smoothies or add them to muesli, for example. They also taste fantastic in our recipes.

Try this refreshing low carb protein ice cream or this delicious quark casserole. These juicy berry muffins are also a good snack.

6) liver

Liver may not be the top priority on your diet. However, it makes sense to incorporate liver into your diet from time to time because it is extremely nutritious.

Liver provides you with high quality lean protein. 100 grams of liver contain around 19 grams of protein. Particularly noteworthy are certain nutrients that you can already completely cover by consuming just 100 grams of liver.

These include:

Vitamin B12

Vitamin A

Vitamin B2



In addition, around 50% of the daily requirement of iron, zinc and folic acid is covered. In addition to these nutrients, there are many more.

So you see, liver is an extremely good source of nutrients. Well seasoned and well prepared, it can be damn delicious, so give this food a chance.

7) raspberries

Like blueberries, raspberries are very tasty and nutritious.

They contain plenty of vitamin C. For example, 100 grams of raspberries cover a quarter of the daily requirement of vitamin C.

They also contain a lot of this important mineral for a fruit with around 1 milligram of iron per 100 grams. Thanks to the vitamin C, iron can also be absorbed very well.

The antioxidants contained in abundance in raspberries work against free radicals and protect your cells from them.

This is how you can incorporate raspberries into your diet

Since raspberries are currently not available regionally, I would advise you to use frozen fruits. Firstly, they taste better and, secondly, they don’t have to be transported from far away.

Raspberries taste best in this delicious low-carb cake, curd dumplings or this delicious raspberry cheesecake without a base.

8) cocoa / dark chocolate

Good news for chocolate fans: Chocolate with a high cocoa content is healthy and makes you happy. This is due to the high proportion of valuable nutrients in the cocoa beans.

Cocoa is the vegetable food that contains the most magnesium: up to 500 milligrams are contained in 100 grams. You need magnesium for proper muscle function. But it is also extremely important for the heart to function properly.

10 grams of cocoa already cover a good part of the daily requirement:






In addition to the minerals, it also contains many secondary plant substances. The abundant antioxidants, especially polyphenols, protect our cells from free radicals.

But why does cocoa or dark chocolate make people happy now? This is because cocoa contains precursors of neurotransmitters.

These are special amino acids such as tryptophan and phenylalanine. These substances promote the production of neurotransmitters that are responsible for well-being and feelings of happiness.

This is how you can incorporate cocoa into your diet

Raw cocoa is particularly valuable for your health, for example in the form of cocoa nibs. It contains most of the nutrients. You can use cocoa nibs in quark or muesli. They are also very suitable for baking cookies.

Otherwise you can of course also use cocoa as a powder. But make sure it is of high quality and that it is not sugared. You can use cocoa powder in recipes like this low-carbohydrate chocolate coconut cream, these low-carb chocolate brownies or these carbohydrate-free chocolate cookies.

9) kale

Kale is a real superfood and is also available regionally. It is a popular side dish, especially in winter. This is also particularly beneficial because it can do a lot for your immune system in the cold season.

The high vitamin C content contributes to this. Just 100 grams of kale already cover your daily vitamin C requirement. Folic acid, vitamin A, vitamin K and vitamin E are also abundant. Some minerals such as potassium, calcium, magnesium, phosphorus, iron and zinc are also contained in cabbage vegetables.

This is how you can incorporate kale into your diet

Cabbage tastes especially delicious when steamed as a side dish. But a winter kale salad or a warming kale and potato soup also taste great. By the way, kale is also great for smoothies.


A balanced diet generally provides you with everything your body needs pretty well. However, the foods on this list are particularly rich in important nutrients and phytochemicals.

So do something good for your body and incorporate these foods into your diet from time to time. With our delicious recipes and tips, you can turn healthy foods into delicious, nutritious dishes.

If you have any questions on this topic, please let us know.

Do you eat some of these foods regularly? If yes, which? Leave a comment now!

Kind regards and see you then, Dani