What is the single healthiest, most nutritionally dense food besides spirulina and kale and beef liver?

From the Guidelines

Sardines are the single healthiest, most nutritionally dense food beyond spirulina, kale, and beef liver, due to their high-quality protein, omega-3 fatty acids, and various essential vitamins and minerals. These small, oily fish pack an impressive nutritional profile, containing high-quality protein, omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12, selenium, calcium (when eaten with bones), and iron. A 3.5-ounce serving provides about 23 grams of protein and over 1,000 mg of omega-3s, which support heart and brain health 1. Sardines are particularly valuable because they're low in mercury and other contaminants compared to larger fish, making them safe to consume regularly. They're also sustainable and affordable. For optimal nutrition, choose sardines packed in water or olive oil rather than vegetable oils, and aim to consume them 2-3 times weekly. The combination of anti-inflammatory omega-3s, bone-strengthening calcium and vitamin D, and immune-supporting selenium makes sardines a nutritional powerhouse that addresses multiple bodily systems simultaneously.

Some key points to consider when evaluating the nutritional density of foods include:

• High-quality protein content
• Presence of essential fatty acids, such as omega-3s
• Variety of essential vitamins and minerals, such as vitamin D, vitamin B12, and selenium
• Low levels of contaminants, such as mercury
• Sustainability and affordability of the food source

The American Cancer Society guideline for diet and physical activity for cancer prevention recommends following a healthy eating pattern that includes a variety of vegetables, fruits, whole grains, and healthy protein sources, such as legumes and fish 1. The American Heart Association also emphasizes the importance of a balanced diet that includes a variety of fruits, vegetables, grains, low-fat or nonfat dairy products, fish, legumes, poultry, and lean meats 1. Sardines meet many of these criteria, making them an excellent choice for a nutritionally dense food.

In terms of specific nutritional benefits, sardines have been shown to support heart health due to their high levels of omega-3 fatty acids, which can help reduce inflammation and improve blood lipid profiles 1. They are also a rich source of vitamin D, which is essential for bone health and immune function. Additionally, sardines are a good source of calcium, which is important for maintaining strong bones and teeth. Overall, sardines are a nutritious and versatile food that can be incorporated into a healthy diet in a variety of ways.

From the Research

Nutrient-Dense Foods

• The term 'nutrient density' refers to foods that provide vitamins, minerals, and other substances that may have positive health effects with relatively few calories 2.
• 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.
• Meat and meat products are among the most nutrient-dense food sources in the human diet, providing essential nutrients like protein, iron, and zinc 3.

Specific Foods

• Spirulina is a nutrient-dense food that is rich in complete proteins, essential fatty acids, vitamins, minerals, and bioactive compounds like carotenoids, chlorophyll, and xanthophylls 4, 5.
• Spirulina has been shown to have potential therapeutic health benefits, including the prevention of cancer, oxidative stress, obesity, diabetes, cardiovascular diseases, and anemia 4, 5.
• However, spirulina may also have adverse effects due to the toxins produced by it, which can contribute to acute poisoning, cancer, liver damage, and gastrointestinal disturbances 5.

Selection of Nutrient-Dense Foods

• The 2015 Dietary Guidelines for Americans encourage the selection of nutrient-dense foods for health promotion and disease prevention and management 6.
• Registered dietitian nutritionists and nutrition and dietetics technicians can use available profiling tools to help consumers select nutrient-dense foods 6.
• Characterization of tools used to identify nutrient density of foods is provided, and recommendations are discussed for how to use these tools to select nutrient-dense foods 6.