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Nutrient - Dense Foods that are packed with nutrients

Updated: Aug 14, 2022

There are so many diets and nutrition plans to choose from that it can be hard to know where to start. If you're looking for the best way to fuel your body and get all the nutrients you need, look no further than these nutrient-dense foods. These foods are packed with vitamins, minerals, and antioxidants to help keep you healthy and feeling great.

So, pick up some of these nutrient-dense foods next time you're at the grocery store:

Fatty Fish

Fatty fish like wild Atlantic salmon has a rich concentration of omega-3 fatty acids, which help your body function optimally. It also has large amounts of potassium, selenium, B vitamins, and magnesium, making it a great source of nutrition for lunch or dinner.


There's good news for garlic lovers who add more than the required amount of garlic cloves to their meals. This aromatic spice delivers more vitamin C, B1, and B6, along with minerals like calcium, copper, potassium, and manganese. It also has allicin which may lower blood pressure and bad cholesterol.

throw it off course. Examples include autoimmune diseases and mineral deficiencies (e.g., iodine or selenium).


All leafy greens are good for you though kale leads the pack with a bounty of vitamins, minerals, antioxidants, fiber, and beneficial compounds. Spinach and collard greens are other excellent sources of vitamins A, C, and K, as well as folate and fiber.


Instead of snacking on chips when you want something salty, satisfy the craving with seaweed. It may be more nutritious than any vegetable that grows on land, giving you iron, magnesium, calcium, manganese, carotenoids, and other antioxidants. One of the most remarkable things you'll get from seaweed is iodine which helps your body create thyroid hormones.


Potatoes have a bad reputation, but they are so high in minerals you need like iron, copper, and potassium, plus vitamin C and B vitamins, that you should add them to your meals. They're filling, too, making it easy to round out a meal with more nutrition while keeping you and your family satisfied.


Blueberries achieved superfood status years ago when it was found that they contain powerful antioxidants. They also taste great, making them an excellent snack. Plus, they go great in smoothies, topping off yogurt or oatmeal, or even for a healthy dessert.

Dark Chocolate

And finally, if you love chocolate, you can proudly eat it for your health. Make sure you stick to dark chocolate with a minimum of 70% cocoa content. The antioxidants you'll get may even beat out blueberries. Paired together, it will be an indulgent-tasting treat that does fantastic things for your overall health. Seeking a healthy chocolate recipe - see below!

Diets and nutrition plans can be overwhelming, but by following these simple tips and incorporating nutrient-dense foods into your diet, you'll be on the right track to a healthy and happy you.

Recipe (Selenium-rich): Chocolate Chia Seed Pudding

Serves 4

2 cups water

nut bag or several layers of cheesecloth (optional)

½ cup chia seeds

¼ cup unsweetened cacao powder

½ teaspoon ground cinnamon

¼ teaspoon sea salt

One tablespoon of maple syrup

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk. If desired, strain it with a nut bag or several layers of cheesecloth.

Add Brazil nut milk and other ingredients into a bowl and whisk until combined. Let sit for several minutes (or overnight) until desired thickness is reached.

Serve & Enjoy!

Tip: Makes a simple, delicious breakfast or dessert topped with berries.

Here are a few tips from my Youtube Channel Click Here

As promised, here is the link for the coffee and teas I use daily, Organo

For additional information: Join the Aging Well for Longevity Community; many new things will enlighten the ending of the Summer. Topics will include - The Healthiest Condiments You Should Be Using in Your Kitchen, Simple Wellness Routine Changes to Make Starting Today, 3 Great Ways for Revving Up Your Digestion, and 5 Shortcuts for a Healthier You. You will also have the experience of learning informative wellness information and discussions, including body, mind, and spirit, to ensure you and your family a healthy life.

Thank you, and have a healthy, happy week!

Kathy Morris

Symplicity Wellness

If you need support with any of these issues, please contact me:

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