From the Guidelines
Kale is the single most nutritionally dense food, excluding liver, salmon, eggs, and sweet potatoes, due to its exceptionally high concentration of vitamins, minerals, and antioxidants. The American Heart Association strongly endorses the consumption of a variety of fruits and vegetables, including dark leafy greens like kale, which are high in nutrients and fiber and relatively low in calories 1. Kale contains an exceptional concentration of vitamins K, A, and C, along with significant amounts of manganese, calcium, copper, potassium, magnesium, and B vitamins. Just one cup of raw kale provides over 100% of the daily recommended intake of vitamins A, C, and K. Some key points to consider when incorporating kale into your diet include:
- Adding it to smoothies for a nutritional boost
- Sautéing it with garlic as a side dish for a flavorful and healthy option
- Massaging it with olive oil and lemon for salads to bring out its natural sweetness
- Baking it into crispy chips for a satisfying snack The nutritional potency of kale comes from its status as a cruciferous vegetable, containing compounds called glucosinolates that support detoxification processes in the body and may help reduce cancer risk, as suggested by the American Cancer Society's guidelines on nutrition and physical activity for cancer prevention 1. Overall, kale is an excellent choice for those looking to increase their nutrient intake and support overall health and well-being.
From the Research
Nutritionally Dense Foods
The question of the single most nutritionally dense food, excluding liver, salmon, eggs, and sweet potato, requires an examination of various studies on nutrient-dense foods.
- The study 2 discusses the selection of nutrient-dense foods for good health, but does not specify a single most nutritionally dense food.
- Another study 3 measures the nutrient density of various vegetables, including juices and soups, and finds that tomato juices and soups, dark green leafy and nonleafy vegetables, and deep yellow vegetables have high nutrient density scores.
- However, when considering cost, the study 3 finds that sweet potatoes, white potatoes, tomato juices and tomato soups, carrots, and broccoli have the highest nutrient density per dollar.
- It is worth noting that the studies 4, 5, and 6 do not provide direct evidence for a single most nutritionally dense food, but rather discuss the importance of healthy dietary patterns and the identification of non-essential, energy-dense, nutritionally-deficient foods.
Key Findings
- The study 3 suggests that broccoli is a nutrient-dense food that provides a high amount of nutrients per unit cost.
- Other studies 4, 2, 5, and 6 do not provide direct evidence for a single most nutritionally dense food, but emphasize the importance of healthy dietary patterns and nutrient-dense foods.
- Based on the available evidence, broccoli can be considered a strong candidate for the single most nutritionally dense food, excluding liver, salmon, eggs, and sweet potato, due to its high nutrient density and relatively low cost 3.