Nutrient-Dense Foods On The Planet?

Nutrient-Dense Foods On The Planet?

A diet rich in nutritious, whole foods helps prevent chronic diseases, decrease medical costs and improve your overall quality of life. If you already have certain chronic diseases, it can help to reduce symptoms and promote healthy recovery.

A nutrient-dense diet is full of colorful fruits and vegetables that provide vitamins A, C, E, and beta-carotene; minerals such as calcium, magnesium, and potassium; healthy fats like omega 3s; fiber; lean protein sources; complex carbohydrates; probiotics (friendly gut bacteria) and phytonutrients (plant compounds with antioxidant effects).

It can include low-fat dairy products like yogurt or kefir fermented milk made from grass-fed organic milk instead of pasteurized homogenized milk not sourced or prepared from grass-fed organic dairy. You can read about the benefits of fermented foods and beverages here: Fermented Foods for Better Health.

When selecting nutritious foods, it is best to buy organically grown (without pesticides) as much as possible. These days, even some conventional produce items like apples and pears contain pesticide residues.

Unless you know that they have been grown without pesticides or adequately washed, try to purchase organic versions instead. Here’s an excellent guide to choosing a healthy diet, including information on buying organic food.

A nutrient-dense diet also includes plenty of pure water, at least half your body weight in ounces per day – more if you are physically or live in a hot climate – and a balance of healthy electrolytes in the form of naturally sourced trace minerals. Pesticide residues, which can inhibit or distort normal cellular metabolism and function, are not part of this equation.

In contrast, if you want to promote disease from the cellular level on up, eat foods that have been sprayed with pesticides and grown in soil depleted of nutrients. In addition to pesticide residues, these “modern” foods contain excessive amounts of toxins such as heavy metals (including mercury), solvents (benzene hexachloride), radiation residues, and other dangerous chemicals added during processing and refining.

They also lack adequate fiber and enzymes for proper digestion, assimilation, and elimination. These devitalized foods also contribute to over-acidity in the body, overgrowth of unfriendly bacteria, and yeast/fungal imbalances.

High-calorie nutrient-dense foods:

For quick weight gain without fat:

1. eggs:

eggs are rich in proteins and fats to provide you with many calories, so it is best for gaining weight fast. For quick weight gain, add a few boiled eggs to your diet every day, starting from breakfast to lunch and dinner as well; you can have an egg sandwich or boiled eggs any time throughout the day.

2. whole milk:

whole milk is a good source of healthy fats and proteins that will provide you with about 600-700 calories in a glass, so it is a must-try food item for fast weight gain. On top of that, dairy products like cheese, paneer, curd, etc., are also high-calorie dense foods that will help you gain weight.

3. nuts:

though nuts are high in fats, they are healthy fats that will help you gain weight fast. Nuts like almonds, walnuts, cashew, etc., can be added to your breakfast or snacks for quick weight gain without fat. You can take about 30 grams (1 ounce) of any dry fruits like almonds or peanuts, adding it to your breakfast or snacks for best results.

4. banana:

banana is probably the only fruit with high calories, so you can take banana daily to gain 1-2 kgs per week if combined with a regular workout and diet plan.

Banana contains around 105 calories per 100 gm serving size, so it is a must-try food item for fast weight gain without fat. It is also an excellent source of potassium, fiber, magnesium, etc., which will provide you with lots of health benefits.

5. broiled fish:

fish like salmon, trout, etc., are high in protein and healthy nutrients like omega-three fatty acids (the good fats), which helps provide strength to the muscles; this will be very helpful for your fast weight gain goal. So broiled or grilled fish should be part of your daily diet; one can have this for lunch or even dinner along with vegetables like spinach, broccoli, gourds, etc.,

6. sweet potatoes:

sweet potatoes are rich in carbs, but they are healthy carbs that take longer to digest, so it keeps you full longer, helping you not overeat. It also has a medium amount of protein, which will help you gain weight fast and provide lots of health benefits. So this is a must-try food item for gaining healthy weight without fat.

7. coconut oil:

coconut oil has mostly fats, but it is healthy fats. Hence, it helps in increasing the metabolic rate of the body, helping one retain their lean muscles mass which will be very helpful for your fast weight gain goal, so add 1-2 tbsp of extra virgin organic coconut oil to your smoothie, salad dressings or even use it with any roasted veggies.

8. whole milk yogurt:

Yogurt is another excellent source of proteins and healthy carbs that will certainly help you gain a good amount of weight & provide lots of health benefits. Yogurt is a must-try food item for your daily diet to gain healthy weight without fat.

9. Oatmeal:

oatmeal is another high-calorie dense food with a good amount of carbs. It is slowly digestible, so it will keep you fuller longer, helping maintain proper blood sugar levels; this will be very helpful for your fast weight gain goal.

One can have oatmeal any time during the day, either in breakfast or even as a post-workout meal to boost muscle growth, So oatmeal should be part of your daily diet plan to add a good number of calories in your regular meals.

10. brown rice- brown rice is rich in carbs, but they are slowly digestible carbs which help one feel fuller longer; this will be very helpful for your fast weight gain goal, .so brown rice should also be part of your regular diet plan to add a good amount of calories in the daily meals.

Most nutritious foods:

1. kale

2. spinach

3. broccoli

4. cucumber

5. watermelon

6. grapes

7. avocado

8. plum

9. figs

11 .strawberry

12 .blue berry

13 .cherry

14 .mango

15 .pineapple

16 .raspberry

17 .blackberry

18 ..lemon

19.. cantaloupe

20.. grapefruit


22.. muskmelon

23 .. pumpkin

24 ..sweet potato

25 ..gooseberry

26 ..passion fruit

27 ..elderberry

28 …tamarind

29… Date

30… kiwi

Nutrient-dense fruits:

1. apple


3 .lemon

4. orange

5. plum

6. watermelon

7 .avocado

8. figs

9 .kiwi

10. pomegranate

11 mango

12 papaya

13 fig

14. strawberry

V 15.cantaloupe

16. peaches

17. pineapple

18. raspberries

19. blackberries

20. cherries

21. elderberry

22. guava

23. litchi

24. kumquat

25. nectarine

26. loquat

27. lychee

28. passion fruit

29. persimmon

30. pomelo

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