From the Guidelines
Sweet potatoes are the single most nutritionally dense food, excluding liver, salmon, and eggs, due to their high nutrient density scores and affordability. According to a study published in Advances in Nutrition 1, sweet potatoes had the highest nutrient density scores overall, and when considering cost, they had the highest NRF scores per penny, making them both affordable and nutrient-rich. This is significant because nutrient-dense foods provide essential vitamins, minerals, and antioxidants while being low in calories, which can help reduce the risk of chronic diseases like heart disease, stroke, and hypertension, as recommended by the American Heart Association 1.
Some key points to consider when evaluating the nutritional density of foods include:
- Nutrient density scores, which measure the amount of essential nutrients per unit of food
- Affordability, which is crucial for making healthy food choices accessible to everyone
- Consumer acceptance, which can impact the frequency of consumption and overall nutritional intake
- The importance of variety in the diet, as recommended by the American Heart Association 1, to ensure adequate intake of micronutrients
In terms of specific nutrients, sweet potatoes are rich in:
- Vitamins A and C
- Minerals like potassium and manganese
- Antioxidants like beta-carotene and other carotenoids
- Fiber, which supports digestive health and can help maintain stable blood sugar levels
To incorporate sweet potatoes into your diet, try:
- Baking or boiling them as a side dish
- Adding them to soups and stews
- Making sweet potato fries or chips
- Using them in smoothies or juices for an extra nutritional boost
From the Research
Nutrient-Dense Foods
The concept of nutrient density refers to the amount of essential vitamins, minerals, and other beneficial substances in a food relative to its calorie content 2. According to the 2010 Dietary Guidelines for Americans, nutrient-dense foods include all vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas (legumes), and nuts and seeds that are prepared without added solid fats, added sugars, and sodium 2.
Single Most Nutritionally Dense Food
Excluding liver, salmon, and eggs, one of the most nutrient-dense foods is the sweet potato, specifically the orange-fleshed sweet potato (OFSP) 3, 4. Sweet potatoes are rich in vitamins, minerals, and antioxidants, and have been shown to have anti-cancer, antidiabetic, and anti-inflammatory activities 3. OFSP is considered a valuable source of vitamin A, with a serving size of 66g sufficient to meet the recommended daily allowance for 1-3 year old children 4.
Key Characteristics of Nutrient-Dense Foods
Some key characteristics of nutrient-dense foods include:
- High content of essential vitamins and minerals
- Low calorie content
- Low amounts of added solid fats, added sugars, and sodium
- High amounts of fiber, antioxidants, and other beneficial substances
- Preparation without added solid fats, added sugars, and sodium 2, 5
Comparison to Other Foods
While meat and meat products are also considered nutrient-dense 6, the sweet potato stands out due to its high content of vitamin A and other essential nutrients, making it a valuable food for promoting health and preventing disease 3, 4.