healthiest foods


Ten of the healthiest foods: The most nutrient-dense items for your trolley

If you are looking to increase your intake of healthy foods, this is the list for you.

We look at the foods that will provide great health.

healthiest foods


The healthiest foods are what we call nutrient-dense foods. According to the dictionary definition, nutrient-dense foods are foods that have a high vitamin and mineral content in relation to its weight.

We have put together a list of ten superfoods that you can add to your diet to ensure you get all your daily vitamins and minerals you need to be as healthy as possible.


Did you know that there are eight varieties of salmon?

There is Atlantic salmon, chinook salmon, chum salmon, coho salmon, masu salmon, pink salmon, sockeye salmon, and Danube salmon.

Salmon is a fatty fish which has a great omega 3 profile. It contains vitamin B12, selenium, and vitamin D. It is also a good source of vitamin B3 (niacin) and phosphorus.

You get farmed and wild Salmon.

If you can, aim to eat wild-caught salmon where possible as it is richer in omega 3 fats and carotenoids, which act as a kind of antioxidants for humans.

Fresh salmon can be eaten as sushi. If you choose to cook it, salmon usually is quite quick to cook on the stovetop.


These little berries can be found growing on shrubs.

They contain vitamin C, folate, vitamin A, vitamin K, potassium, phosphorus, magnesium and calcium.

Blueberries are also known for their antioxidant properties.

Eat them raw as a snack, throw them in some yoghurt or chuck them in a smoothie.

Healthiest foods
Photo: Pixabay


Kale is a leafy vegetable that although unassuming and the brunt of many jokes, packs a huge nutritional punch. This realtive to the lettuce is one of the healthiest vegetables around.

One cup of kale contains only eight calories but lots of iron, calcium, vitamins C, K, and A, as well as antioxidants.

Kale can be eaten raw but baby kale or the smaller inner more tender leaves work best for this.

You can also steam, sauté, or braise kale. Kale works well with bacon, cream, soft cheeses, and white (cannellini) beans.

Kale also works well with a hint of sweetness like tomatoes or sweet potatoes.


Lentils are a type of legume. There are three common varieties: brown, green, and red. 

Lentils have a nutty flavour and are great in soups, stews, curries, casseroles, or as a side dish.

Lentils are rich in folateniacin, and vitamin E. They are also a good source of minerals such as calciummagnesiumphosphorus, and potassium.

They are a great source of plant-based protein and are a slow-digesting carbohydrate containing a lot of fibre. For vegans and vegetarians this is one of the healthiest foods you can add to your diet.


As well as being one of the healthiest foods around, garlic is one of the most popular cooking ingredients.

Not only does it add flavour to cooking but a clove of garlic also contains

  • Manganese: 2% of the Daily Value (DV)
  • Vitamin B6: 2% of the DV
  • Vitamin C: 1% of the DV
  • Selenium: 1% of the DV
  • Fibre: 0.6 grams
  • Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin 

Garlic is also known for its immune-boosting properties.

It is really easy to include in your diet and complements most savoury dishes.

Photo: Pixabay


Liver is an organ meat that Healthline claims could be the most nutrient-dense food in the world.

A 100g serving of beef liver contains:

  • Vitamin B12: 3,460% of the RDI.
  • Vitamin A: 860–1,100% of the RDI.
  • Riboflavin (B2): 210–260% of the RDI.
  • Folate (B9): 65% of the RDI.
  • Iron: 80% of the RDI, or 35% for women of menstruating age.
  • Copper: 1,620% of the RDI.
  • Choline: Liver provides all of the Adequate Intake (AI) for women and nearly all of it for men (AI is used because there is insufficient evidence to set an RDI).

It provides high-quality protein at less the caloric load than other meats.

It does have a unique taste that you will either love or hate.

Dark Chocolate

Do we need any further convincing? While it may come as a surprise to you that dark chocolate is one of the healthiest foods around, the science does not lie.

The cocoa in the dark chocolate is what provides the nutrients but you have to ensure the chocolate is 70% and higher.

Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and a few other minerals.

Photo: Pixabay


Eggs can vie for the title of one of the worlds most versatile foods.

They can be boiled, scrambled, fried or poached. They are used in baking and various dishes.

A single egg contains about 6.5g of protein, plus minerals like iron and folate, and a healthy dose of vitamins A, E, D, and B12

The yolk often vilified is packed with nutrients, energy, and healthy fats.


Sardines refer to 20 different types of small saltwater fish. These oily fish are very nutritious.

Sardines are one of the best available sources of vitamin B12, which is important for supporting cardiovascular health.

They are also rich in selenium, phosphorus, omega-3 fatty acids, protein, and vitamin D. In addition, they contain significant amounts of calcium, vitamin B3, vitamin B2, copper, and choline.

Canned sardines do not need much preparation. Fresh sardines can be prepared in any way imaginable – grilled, fried, baked.


The perfect accompaniment to toast. Avocado has a buttery taste and soft smooth flesh.

Not only known for their great flavour, they also contain a lot of healthy fats.

Avocados contain:

  • Magnesium
  • Potassium
  • Folate
  • Vitamins K, B6, E, and C.  

They can also increase the absorption of other fat-soluble nutrients (such as beta-carotene) when eaten together with other fruits and vegetables.

Add a couple of these items to your next shopping list and reap the health benefits they pack!