7 of the Most Nutrient-Dense Foods to Eat, According to Nutritionists Give your diet a boost with these nutrient-rich ingredients. Close Credit: Getty / Veselova Elena If you want to get the most out of your meals, try incorporating more nutrient-dense foods. Such options offer a high amount of essential nutrients per serving, making them valuable for supporting health and meeting your daily nutrient needs. What's more, these ultra-nutritious foods tend to provide long-lasting energy, helping you feel your best throughout the day. It's important to note that there is no one food that contains all the nutrients your body needs to function and thrive. That's why a balanced diet should contain various ingredients, including fruits, vegetables, lean proteins, and healthy fats and fiber sources. When eaten regularly, these foods will work together to nourish your body while reducing the risk of disease. But even within each category, there are options that stand out in terms of nutrition quality and content. To learn more about them, we asked dieticians to share the most nutrient-dense foods you can eat, plus ways to enjoy them at home. Michelle Luhan, RD CDN, registered dietitian at the Susan Samueli Integrative Health Institute at UCI Health Devon Wagner, MS RD, registered dietitian at The Ohio State University Wexner Medical Center 5 of the Best Fruits to Eat for Antioxidants, According to Nutritionists Seaweed Credit: nito100 / GETTY IMAGES "Seaweed is one of the most nutrient-dense foods out there, thanks to its unique mix of minerals," says Michelle Luhan, RD, registered dietitian at the Susan Samueli Integrative Health Institute at UCI Health. "It's packed with iron, calcium, zinc, magnesium, potassium—and most notably, iodine," she adds. Low iodine intake is associated with thyroid issues, making iodine-rich foods (like seaweed) a smart choice. Additionally, seaweed contains prebiotic fiber (i.e., food for good gut bacteria) and antioxidants, which protect cells from oxidative stress, says Luhan. How to Eat Serve premade seaweed salad with sushi bake Sprinkle seaweed flakes on soups, salads, bowls, vegetables, omelets, or popcorn, suggests Luhan. Use seaweed sheets for sushi or hand rolls, or enjoy snack-sized roasted versions, per Luhan. While seaweed has many pluses, eating too much may cause health risks due to its iodine and heavy metal content. Consult your health care provider if you have concerns. Pumpkin Seeds Credit: Raymond Hom Pumpkin seeds might be tiny, but they pack a nutritional punch. They're rich in zinc and unsaturated fats, which boost immune function and lower blood cholesterol, respectively, says Wagner. Pumpkin seeds are also high in magnesium, offering 1/3 of your daily needs in a 1-ounce serving, says Wagner. This is key because "magnesium makes it easier for our body to use other nutrients in their primary roles," according to Wagner. How to Eat Roast pumpkin seeds for a simple and flavorful snack. Use pumpkin seeds in trail mix, granola, and salads, says Wagner. Blend pumpkin seeds into your next smoothie, where it will add nuttiness and nutrients. Kale While all leafy greens are nutrient-dense foods, kale is especially impressive. In just 1/2 cup of cooked kale, you’ll get more than 600 percent of the daily value of vitamin K, according to Wagner. Vitamin K is needed for bone health and blood clotting, which is vital when you get a wound. Kale is also high in vitamin A (which aids eye and skin health) and vitamin C (which supports immune function), says Wagner. How to Eat For an easy way to eat more kale, add it to green smoothies. Bake kale chips for a crispy snack. Toss kale into soups or stews for a boost of nutrition, per Wagner. Extra-Virgin Olive Oil Credit: Johnny Miller "Extra-virgin olive oil is a staple in the Mediterranean diet, famous for its heart benefits and anti-inflammatory powers," explains Luhan. More specifically, it's teeming with monounsaturated fats (which help reduce blood cholesterol) and polyphenols, which are antioxidants that reduce inflammation and fight free radicals. How to Eat For a delicious cold treat, drizzle olive oil on ice cream. When baking, replace butter with olive oil. Enjoy fish poached in olive oil. Toss pasta with olive oil and garlic for an easy dinner. Liver Credit: Getty Images "In the animal kingdom, liver—especially from grass-fed animals—is a true nutrient superstar," says Luhan. For example, a single 3.5-ounce serving of beef liver will provide all the B vitamins you need for the day, she notes. It's also loaded with vitamin A, copper, zinc, selenium, and heme iron, the type of iron that's highly absorbable, per Luhan. What's more, liver is a high-quality protein, providing all the essential amino acids the body needs. How to Eat Take a tip from Luhan and sauté liver with onions and apples in extra-virgin olive oil, top with fresh parsley, and serve with mashed potatoes. Serve chicken-liver mousse with raspberry jelly and toast for an elegant appetizer. Enjoy sauteed calf's liver with roasted vegetables. 10 Healthy Foods to Add to Your Dinner Rotation Kefir Credit: Getty / Alphaksoy Kefir is a fermented milk product, meaning it's high in probiotics, shares Wagner. Probiotics are bacteria that benefit gut health, ensuring your microbiome stays balanced. Kefir also provides calcium and phosphorus, which help bone health, along with protein for muscle maintenance, says Wagner. How to Eat Drink kefir like a glass of milk. Add to smoothies, dips, sauces, and dressings, recommends Wagner. Blend kefir with fruit, then pour the mixture into ice pop molds, says Wagner. Oysters Credit: Mikkel Vang A single 3.5-ounce serving of oysters will meet your daily needs for vitamin B12, selenium, and zinc, according to Luhan. The shellfish is also a good source of protein and omega-3 fatty acids, which support heart, brain, and joint health, explains Luhan. In fact, "some oysters have more omega-3s per weight than wild salmon," she adds. Foodsafety.gov notes that eating raw or undercooked oysters that contain Vibrio bacteria can make you sick and has tips to reduce your chances of getting an infection. How to Eat Enjoy raw shucked oysters with sauce, like zesty horseradish sauce. If you prefer cooked oysters, try broiling them or making oyster cracker dressing. For a quick superfood seafood salad, toss tinned oysters with lemon juice, chopped celery, and fresh parsley, suggests Luhan. Explore more: Food & Cooking Sources decorvow is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. 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