Medically reviewed on Aug 7, 2023 by Jordan Stachel, M.S., RDN, CPT. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.
Table of contents
The foods you eat are critical in shaping overall health and well-being. Not only do they provide you with essential nutrients, energy, and sustenance, but they also have a profound impact on various aspects of your life. 
From influencing physical fitness and mental clarity, to affecting mood and immune function, the choices you make regarding diet can either support or undermine quality of life. 
This is why it’s important to include plenty of nutrient dense foods packed with vitamins and minerals into your day-to-day diet. Nutrient dense food can be rich in vitamins, fiber, iron, and more. Fortunately, we’re exploring five top nutrient dense foods below.
This fatty fish is extremely potent in omega-3 fatty acids, which are polyunsaturated fats—a type of fat that’s beneficial to heart and overall health. In addition to supporting your cardiovascular system, benefits of omega-3 fatty acids include :
Additionally, including fatty fish in your diet can provide you with much-needed nutrients. One portion, or 100 grams, of wild Atlantic salmon contains 2.2 grams of omega-3s, as well as essential vitamins and minerals like :
While farmed Atlantic salmon is a good option in terms of nutrient density, Wild Sockeye and Chinook salmon are believed to be the most nutrient-dense of the salmon. Wild Sockeye salmon is very high in protein, while the fat content in Chinook salmon is 55% higher than other types of salmon, according to a study. 
Berries are rich in antioxidants, which are powerful compounds that play a crucial role in protecting cells from damage caused by harmful molecules known as ‘free radicals’. Free radicals can accumulate in the body due to factors like :
When left unchecked, free radicals can contribute to oxidative stress and potentially lead to various chronic diseases, including cancer, autoimmune disorders, and neurodegenerative diseases.5 The antioxidants found in berries, such as vitamin C, vitamin E, and various phytochemicals like anthocyanins and flavonoids, help neutralize free radicals and reduce oxidative stress. 
Furthermore, one study that observed the compounds within blueberries, lingonberries, and black currants found that both blueberries and lingonberries may have neuroprotective qualities, while black currants may improve immune health. 
We all heard it growing up: “Eat your vegetables.” This bit of advice is especially important when it comes to verdant, leafy green vegetables.
These types of vegetables are packed with nutrients and are rich in :
Leafy green vegetables include spinach, kale, romaine lettuce, swiss chard, arugula, collard greens, bok choy, watercress, turnip greens, and mustard greens.
Potatoes are a versatile,good source of nutrient-dense food, but you won’t find the same benefits in salty potato chips or greasy French fries. Rather, potatoes are most beneficial to your nutritional health in the pure, baked forms.
The skins of potatoes are quite nutritious too, with 7.75 grams of dietary fiber in a large potato.  High fiber, low carb foods can help support :
And, when you dig into the nutrient-rich insides of a potato, you’ll find potassium, magnesium, iron, copper, manganese, vitamin C, and B vitamins, too. 
Whether you’re scrambling eggs for breakfast or adding an egg to your bowl of ramen, you’re in for a nutritional treat. One egg contains 6.3 grams of protein, and eggs provide a delicious helping of fats.
One study conducted on the health benefits of egg protein also found that eggs are highly digestible and a great source of essential amino acids, which help to :
Eggs are also one of the many foods high in vitamin D, which is vital for many bodily functions.
Nutrient-dense foods are an important part of a healthy diet and optimal nutrition. By including plenty of nutrient-dense foods in your diet, you can help support the function of your immune, cardiovascular, and endocrine systems and deliver essential vitamins and minerals throughout your body.
If your meals are less nutrient-dense than desired, consider supplementing your diet with the Everlywell Multivitamin Supplement. It includes nine essential vitamins, as well as iodine and zinc, to help supplement and encourage you towards a more balanced diet, bolster important bodily functions, and support your overall wellness.