7 Nutrient-Dense Foods To Fuel Healthy Function

7 Nutrient-Dense Foods To Fuel Healthy Function

When seeking to improve your health, I always recommend starting with what you eat. It can be confusing with so many diets and nutrition plans. Good news –  you don’t always have to start with a “diet.” Simply assess the foods you are currently eating and swap out the processed carbs for nutrient-dense foods to fuel healthy function. Packed with nutrients like vitamins, minerals, fats, and antioxidants, these foods will help so you feel great. Here we talk about 7 nutrient-dense foods to fuel healthy function.

Stock your kitchen with some of these foods next time you’re at the grocery store:

Fatty Fish

Fatty fish like wild-caught salmon, halibut or cod have a rich concentration of omega-3 fatty acids, which help your body function optimally. It also has large amounts of potassium, selenium, B vitamins, and magnesium, making it a great source of nutrition for lunch or dinner. Farmed fish does not offer the same nutrients, so choose wild-caught.


There’s good news for garlic lovers who add more than the required amount of garlic cloves to their meals. This pungent spice delivers more vitamin C, B1, and B6, along with minerals like calcium, copper, potassium, and manganese. It also has allicin which may lower blood pressure and balance cholesterol. 


All leafy greens are good for you though kale leads the pack with a bounty of vitamins, minerals, antioxidants, fiber, and beneficial compounds. Spinach and collard greens are other excellent sources of vitamins A, C, and K, as well as folate and fiber. Not sure how to use it? Message me and I’ll share my favorite recipe.


Instead of snacking on chips when you want something salty, satisfy the craving with seaweed. It may be more nutritious than any vegetable that grows on land, giving you iron, magnesium, calcium, manganese, carotenoids, and other antioxidants. One of the most remarkable things you’ll get from seaweed is a gentle supply of iodine which helps your body create thyroid hormones. 

Sweet Potatoes

Sweet potatoes are high in minerals you need like iron, calcium, magnesium, and folate, plus vitamin A and potassium, and you should add them to your meals a few times a week. They’re filling, too, making it easy to round out a meal with more nutrition while keeping you and your family satisfied. 


Blueberries achieved superfood status years ago when it was found that they contain powerful antioxidants. They also taste great and make an excellent addition to smoothies, oatmeal, or a salad. Pop frozen blueberries in your mouth for a quick refresher or stir them into Greek yogurt for a refreshing dessert.

Dark Chocolate 

And finally, if you love chocolate, you can proudly eat it for your health – in moderation, of course. Make sure you stick to dark chocolate with a minimum of 70% cocoa content. The antioxidants you’ll get may even beat out blueberries. Paired together, it will be an indulgent-tasting treat that does fantastic things for your overall health. Pro tip – pop a chunk of dark chocolate into your mouth and simply let it melt. You will notice a variety of tastes and that little bit will satisfy you even more.

Diets and nutrition plans can be overwhelming. By incorporating nutrient-dense foods into your diet, you’ll be on the right track to pursue wellness.

Kelly Lutman Pursue Wellness

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