There is only a limited amount of food you can eat in a single day.
To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely.
The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.
Here are the 11 most nutrient-dense foods on the planet.
Not all fish is created equal.
Salmon — and other fatty types of fish — contain the greatest amount of omega-3s fatty acids. Omega-3s are extremely important for the optimal function of your body. They’re linked to improved wellbeing and a lower risk of many serious diseases (1). Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients. A 100-gram piece of wild salmon contains 2.8 grams of omega-3s, along with lots of high-quality animal protein and ample vitamins and minerals, including large amounts of magnesium, potassium, selenium and B vitamins (2). It is a good idea to eat fatty fish at least once or twice a week to get all the omega-3s your body needs. Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many other common diseases (3, 4, 5, 6). Also, salmon tastes good and is fairly simple to prepare. It also tends to make you feel full with relatively few calories. If you can, choose wild salmon instead of farmed. It is more nutritious, has a better omega-6 to omega-3 ratio and is less likely to contain contaminants (7, 8).
Fatty fish like salmon is loaded with beneficial fatty acids, protein, vitamins and minerals. It is a good idea to eat fatty fish every week.