Excited to write about this topic as we believe that nourishment, be it, physical, spiritual or mental originates from within. Thus what you ingest or eat is very critical as it manifests via your outward physical appearance, brain and body organs functionality and how you truly feel about yourself.

1. What is a nutrient?

A nutrient can be defined as a substance or molecule that is needed by the body to perform its basic functions. The basic functions are produce energy, grow, develop and reproduce. Therefore nutrient dense foods are foods with a higher count of nutrients per calorie. According to EUFIC, a Brussels based non-profit organisation that provides engaging science-based information to inspire and empower healthier and more sustainable food and lifestyle choices, nutrient dense foods describe foods that contain higher amounts of health-promoting nutrients per calorie and are low in saturated fats, added sugars and sodium.(1)

2. Nutrients groups, roles and examples

There are seven basic nutrient groups, water, carbohydrates, protein, fats, vitamins, minerals and fibre. Water is an essential part of our bodily functions, it makes up 60% of our bodies and is needed by every cell in our bodies for optimal functionality. Thus without water there is no life and that is evident in every ecosystem on earth. Carbohydrates provide energy. We all need energy to do simple things like walking or picking up a ball. The take-away home here is to concentrate more on complex carbohydrates, which break down slower, thus keep you fuller for longer and adequately energised. Good examples of complex carbohydrates that are nutrient dense are, sweet potatoes, pumpkin, sour-dough bread, whole grains, vegetables and fruits. 

Proteins are responsible for muscle formation and maintenance, enzymes and hormones creation. Proteins contain amino acids, and all the essential amino acids are found in animal protein. Therefore this means that meat is a great source of protein, but lean meats been the best option. Lean meats include fish, poultry and beef steak. Other great sources of protein include plants, nuts, legumes, eggs and dairy. Fats protect our organs and are essential in absorption of nutrients in our bodies. As their calorie count is the highest at 9 calories per gram, it is critical to ingest the healthier fats found in nutrient dense foods like avocados, coconut and olive oil, some fish types like salmon and nuts. Fats found in fast, processed and baked foods have been scientifically proven to strain and overwork your heart and cause heart disease and failure in worst case scenarios. 

Fibre helps with the digestion of food and keeping you satiated for longer. Sources include whole grains, vegetables and fruits. Vitamins and minerals are essential micro nutrients, micro meaning they are needed in small amounts or doses. This does not mean that they are less important than the other nutrients, which are macro nutrients, they are essential, meaning they are critically needed by the body for optimal health and function. Their roles vary from skin and eye health, immune support to nerve, muscle and cardiovascular functions. Supplementation of these nutrients is a multi-billion dollars industry, demonstrating how essential and critical they are to one’s health. It is recommended to try and source them best from your food and only where this is impossible or inadequate, supplement, at the advice of a professional in the field. 

3. The benefits of eating nutrient-dense foods

Generally, nutrient-dense foods tend to be lower in calories as they do not carry artificial sugars, sodium, saturated fats, cholesterol, preservatives, and nasties that are added in processed and fast foods. The important part to note here is that, the nutrient-dense foods do have some of these substances like sugar, sodium, and fats, but they are naturally occurring in the foods. They are not artificially added to enhance or alter the taste of the food as found in fast and processed foods. 

Secondly, one has to be mindful of their portions even if they are eating nutrient dense foods,  as some are still very high in calories and thus things can spiral out of control and a problem of weight gain and maintenance is created. This can lead to a ground for breeding diseases and ill-health.

So next time you are shopping for food, opt for whole grains, healthy fats, protein in the form of lean meats, eggs, dairy and nuts, and colourful vegetables and fruits. Your method of cooking is a contributing factor to the nourishment to your body. Little salt, no added sugars and unnecessary oils goes a long way in attaining the maximum nutrition and benefits from your choice of nutrient dense foods. Where possible, try to grow your own food and enjoy the bliss of eating straight from your garden. You can also buy your nutritious dense foods from local farmer’s markets.