What is the single most nutritionally dense food, excluding liver, salmon, eggs, sweet potato, kale, spirulina, and sardines?

From the Guidelines

Seaweed, particularly varieties like nori and kelp, is arguably the single most nutritionally dense food outside of liver, salmon, eggs, sweet potatoes, kale, spirulina, and sardines. When considering nutrient density, it's essential to look at the nutrients per calorie and nutrients per unit cost, as discussed in the study by 1. This study highlights the importance of maximizing nutrient density without exceeding daily energy requirements.

Key Nutrients in Seaweed

• Iodine: supports thyroid function and metabolic health
• Vitamin K: essential for blood clotting and bone health
• Folate: crucial for cell growth and development
• Magnesium: important for muscle and nerve function
• Calcium: necessary for bone health
• Iron: vital for healthy red blood cells
• Trace minerals: difficult to obtain from other food sources

Incorporating Seaweed into Your Diet

• Use dried nori sheets for wraps
• Add kelp flakes as a salt substitute
• Include wakame in soups
• Start with small amounts (1-2 grams daily) to avoid excessive iodine intake
• Choose products from clean waters to minimize potential heavy metal exposure As noted in the study by 1, nutrient-profiling models can be useful in identifying better foods and creating healthier diets. Seaweed stands out as a nutrient-dense food that provides a range of essential nutrients at a relatively low cost.

From the Research

Nutrient-Dense Foods

Based on the provided studies, the single most nutritionally dense food, excluding liver, salmon, eggs, sweet potato, kale, spirulina, and sardines, is lean fresh beef.

• Lean fresh beef is an efficient source of nutrients, providing more nutrients per 100 kcal than the total diet 2
• It contributes to daily intakes of energy, protein, vitamin B12, zinc, choline, niacin, vitamin B6, iron, phosphorus, potassium, and magnesium 2
• Beef, particularly lean fresh beef, is recommended as part of an overall healthy diet by the Dietary Guidelines for Americans 2020-2025 2

Comparison with Other Foods

• Plant-based diets tend to have lower intake of certain nutrients like vitamin B12, vitamin D, iron, zinc, iodine, and calcium compared to meat-eaters 3
• Meat-eaters, on the other hand, may have lower intake of fiber, polyunsaturated fatty acids, folate, vitamin D, E, calcium, and magnesium 3
• A balanced diet with diverse nutrient-dense plant foods, as well as moderate consumption of dairy, eggs, poultry, and fish, is recommended for health and environmental benefits 3, 4

Nutritional Recommendations

• Avoiding energy restrictions, especially in postmenopausal women, and ensuring adequate protein and calcium intake is beneficial for bone health 4
• Monitoring vitamin D status and calcium intake, as well as improving the contribution of various vitamins and minerals, is important for overall health 4
• Selecting nutrient-dense foods, as encouraged by the 2015 Dietary Guidelines for Americans, can help with health promotion and disease prevention and management 5