Are you eating enough of the powerhouse foods in your diet? It doesn’t have to be daily but a weekly fix on some of these can make a massive difference to our lives. It’s time to forget the use of daily multivitamins and start to find bioavailable nutrients inside our food. Lets dig into some of natures ultimate nutrient dense foods and add these 11 superfoods in your diet today!

What Is Nutrient Density?

Nutrient density is the proportion of nutrients in relation to calories in food. Since growing awareness that digestion is very time consuming and even harmful to our health, nutrient density has become important. It is wise to choose foods with high nutrient-to-calorie ratios so that we can derive most nutrients possible from food, with less digestive work.


Seaweed is a great food to eat because it has high protein, carbohydrate and fibre content. It is also naturally high in iodine, calcium, iron and trace minerals. Using nori in your meals can be an amazing flavour addition too but with so many lacking iodine in the modern world this is one not to miss!


Pomegranate seeds are full of antioxidants, which can lower the risk of cancer, gut disorders and heart disease. Many people don’t come across the antioxidant benefits until they find out about pomegranates because they are not widely consumed as a fruit. There are two types of pomegranates; red and white.


Now when it comes to foods nothing really comes close to liver in terms of bioavailable nutrients. Liver is full of essential nutrients such as vitamin A, vitamin B12, folate and Biotin. Liver is a great source of iron and copper. One important factor is to try get grass fed liver and not commercial raised which can use added hormones and chemicals. Recipes like liver pate or liver and mince sausages is an easy way to mask the strong flavour. Feel the rush after eating this food is a common experience for so many. Out of the many superfoods in your diet this is one of the most nutritious.


Avocados are a wonderful fruit rich in monounsaturated fat which offers a 10:1 ratio of omega-3 to omega-6 fatty acids. Avocados are loaded with folate, potassium and magnesium. Avocados are also full of vitamin C which is an antioxidant that protects cells from damage caused by free radicals. It is also a great source of fibre, vitamin B6 and manganese.

Bone Broth

As the name suggests bone broth is made from boiling down water with animal bones. It has nutrients that are very difficult to obtain through diet alone, with collagen protein that is useful for healthy skin, hair and nails. Bone broth has high levels of calcium and magnesium which help in relaxing your muscles after exercise. Bone broth can also lower blood pressure, which in turn lowers the risk of having a heart attack or stroke by keeping arteries flexible and allowing more blood flow to the heart.

Whole Eggs

Thats right, when it comes to eggs its very important to eat the yolk too. The yolk is where the majority of the nutrients are. Egg yolks are rich in choline, which is important for memory function and brain health. They are also high in vitamin A which helps with eye health, immune system function and great for skin when taken internally. Eggs are also rich in folate, vitamin B12, selenium, phosphorus, biotin among other nutrients. The only thing to keep in mind is that they are high in cholesterol so it’s important not to eat more than 4 eggs a week.

Salmon and Sardines

Salmon and sardines are full of omega-3 fatty acids that are great for brain health, improving mental clarity and focus, memory and learning ability. They also contain high concentrations of B vitamins which are important for energy metabolism. Omega 3 fatty acids found in supplementation may be helpful but they do not come close to even a small serving of salmon or sardine.


Apples are one of the foods that has been known to have a lot of medicinal properties. Apples contain antioxidants which help to reduce damage from free radicals and oxidative stress. Apples also contain a large amount of fibre which helps with digestion and cholesterol control. Apple skins contain one of the best prebiotics for human digestive systems and can dramatically help to improve gut flora with consistent eating over time. The current trend is to consume apple cider vinegar which is a great way to get the benefits of the apples without eating the apples themselves. The skin of apples is so great its considered a superfood in your diet alone.

Further Reading: Benefits of apple cider vinegar for seniors


Blueberries are a very popular superfood with so many people talking about them all the time. It is great to get everyone talking about blueberries because the benefits they offer are amazing. Blueberries have been shown to be a very powerful antioxidant that can help protect your body from damage from free radicals and oxidative stress. Blueberries contain an array of phytonutrients that have been proven to be heart healthy and reduce inflammation.


Cacao is the best source of magnesium, also known as an anti-stress mineral. It is a great way to meet our daily requirement. Cacao is a rich source of antioxidants which helps to reduce free radicals and oxidative stress. It can help lower blood pressure and improve heart health, improve brain health and prevent stroke and heart disease.


Carrots are an amazing food to eat. They are very high in vitamin A which is great for eye health but also protection against cancer, heart disease and good for the immune system. Carrots are also high in fibre which helps with digestion and they contain potassium, calcium and magnesium which help to lower blood pressure.