in today's video i'm going to share with you five of the most nutrient dense
foods on the planet these are foods that
contain a wide range of bioavailable nutrients
and give you the most bang for your buck when you choose them
compared to other foods and this is not going to be your typical
superfood list i think most if not all of the foods on this list will
surprise you if you are looking to boost your
nutrition and optimize your health keep watching for my top 5 most nutrient
dense foods hey guys welcome back to my channel if
you're new here my name is Kait i'm a health coach and i post videos on a high
fat nutrient dense way of reading if you like this video please give it a
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every single day superfood is a buzzword that gets thrown around a lot but what
does it even mean if a food is super livescience.com
defines superfoods as mostly plant-based but also some fish
and dairy that are thought to be nutritionally
dense and thus good for one's health i think it's ironic that on one hand
they say these foods are nutritionally dense
but then on the other hand that most of them are plant-based
a lot of the nutrients in these foods are actually precursors
to the nutrients in their final form our bodies need to
convert them in order to be able to use them
and the conversion rates for these nutrients
are usually pretty low but unfortunately both the precursors and the final form
of these nutrients often get lumped together so on paper
you might see that one cup of sweet potatoes has 5400 micrograms
of vitamin a but only 3 of this form is absorbed by the human
body leaving you with just 162 micrograms
compare this to beef liver with which an 85 gram serve
has 13 000 micrograms of vitamin a in its final form of which 80 percent
is usually absorbed and that leaves you with over
10 000 micrograms which food is really the better source of vitamin a and there
are several other examples of this that i will talk about as we go through
this list we're starting the list off with
eggs eggs are one of the most accessible and
inexpensive foods no matter where you live
eggs can be the focus of a meal or they can be used to enhance
both the taste and the nutritional value the yolks specifically pack most of the
nutrition with the whites containing mainly
protein including the amino acids that make up collagen
two eggs is equal to about 100 grams or 3.5 ounces
and i should mention that throughout this video i'm going to be using
serving sizes it doesn't really make sense to compare everything
gram for gram because 100 grams of one food
can be a really big serve whereas with another food
that serving size isn't realistic eggs are one of the best sources of vitamin
k2 with 50 micrograms in two eggs
vitamin k2 is important for the absorption of calcium
and maintaining our bone health eggs are also a really good source of vitamin e
with a serve getting you almost 15 of the daily value
they also have a decent amount of vitamin a and even a bit of vitamin d
on top of that they are rich in all b vitamins
especially biotin overall they are pretty well rounded
and contain a wide range of vitamins and minerals
number four is sardines now i say sardines
but the same nutritional value we are about to discuss
can more or less be applied to salmon mackerel herring and anchovies as well
sardines are a cold water oily fish and are one of the
best sources of vitamin b12 of course all animal foods contain a good amount
of vitamin b12 but sardines just more so one tin of
sardines has over 1.5 milligrams of omega-3 now we often hear
the chia seeds are a good source of omega-3
but this is the same scenario that we talked about with vitamin
a the form of omega-3 in chia seeds and in all plant food sources of omega-3
is the precursor to the final form two tablespoons of chia seeds has
five grams of ala omega-3 of which less than 10 percent will be converted to the
final form meaning 500 micrograms at absolute most
a tin of sardines has 1 500 micrograms of pre-converted omega-3
there's not really a comparison sardines are also a good source of calcium
with a tin having up to 400 milligrams they are also rich in iron zinc selenium
and iodine another nutrient that most of us are not
getting enough of number three is cod liver cod liver is
rich in fat soluble vitamins vitamin a and
vitamin d and also contains a decent amount of
vitamin e and vitamin k as well a tin of cod liver has over 3
000 micrograms of vitamin a which is over three times the rda most
people are not getting enough vitamin a because as i touched on at the start
they are mainly getting it in the form of carotenoids from foods such as
carrots sweet potato and bell pepper carotenoids
such as beta-carotene are pro-vitamin a this means they are
able to be converted by the body into retinol
which is the final form our body uses the problem is that most people are not
good at making this conversion with roughly 10 to 20 molecules of
carotenoids needed to make one vitamin a this means
that less than three percent of the carotenoids in plant foods
are absorbed the vitamin a in cod liver is already in the form of retinol which
has an 80 absorption rate vitamin a is
important for our eye health bone health as well as our immune
function and wound healing cod liver is also one of the best
dietary sources of vitamin d well above the rda i've talked about
vitamin d several times on my channel and just how
important it is for our health every cell in the human body has a receptor
for vitamin d which shows that it is a part of almost
every bodily function the sun is our best source of vitamin d
but depending on where you live getting it in this way is not always an
option therefore during winter months it is especially
important to make sure you are getting enough vitamin d
in through diet of course cod liver is also extremely rich in omega-3 fatty
acids epa and dha with one tin containing an
amazing 5.5 grams of the two combined
number two is salmon rum continuing on the seafood trend next up we have salmon
row bro is another word for fish eggs
you only need a very small amount of salmon roe to get
huge nutritional value for example 2 tablespoons has 4 000 micrograms of
vitamin d almost a third of the daily value it
also has almost 300 micrograms of riboflavin
one-quarter of the daily value it also has over seven grams of vitamin c
a nutrient not often found in large amounts
in animal foods it is also rich in other b
vitamins a bit of vitamin d and vitamin a
as well as iodine phosphorus and of course
omega-3 there is 1.2 grams of dha and epa
in just two tablespoons once again this is in the final form our bodies can
use and finally the holy grail of nutrient dense foods
beef liver in one 85 gram or 3 ounce serve you have a whopping
13 000 micrograms of vitamin a 55 micrograms of vitamin b12
62 micrograms of vitamin k2 50 of your daily requirement for iron
over 200 of your daily requirement for copper
50 your daily value for zinc and the b vitamins
across the board it's pretty high in all of them
especially when it comes to riboflavin niacin
folate and biotin and to top off this already amazing list it also
contains 20 grams of vitamin c one of the
best animal sources of this nutrient it is
mind-blowing just how much nutrition is packed into
beef liver and this is because the liver is the storage organ
for a lot of the nutrients we previously mentioned
i know some people are a bit funny about eating liver
because they think of the organ as processing toxins
and yes the liver processes toxins but it does not store them
so this is not a concern the biggest downside to liver
of course is the taste now i know i know some people love it but there's a large
group of people who don't it's an acquired taste let's
just say that fortunately it's pretty easy to hide
beef liver in other foods such as burgers you can use about 90
ground beef and then 10 liver mix that up and make it into burger
patties you won't even be able to tell it's there i
know some people also like to chop it up and
swallow it like pills personally i like to buy beef liver capsules
instead you get all the benefits with no taste
and you don't have to worry about it going off the brand i use is from
grassland nutrition and they also have a powder which is
really great as well you can mix that in with ground beef or
other meat and it's like it's not even there i will
link to grassland nutrition in the description box down below
and you can use code k10 to save 10 and those are my top five nutrient dense
foods let me know in the comment section down
below do you eat any or all of these foods regularly was there
something you think i missed that deserve to be on this list let me
know down below if you like this video you might also
like my video on my top five collagen rich foods for skin
and hair you can check it out here if you want to
catch up on my most recent upload you can click here and if you want to
check out my keto and carnivore diet coaching programs
you can click here thanks again guys i'll see you next time
bye