Nutrient density is defined as the amount of nutrients in a food relative to its energy content. The concentration or denseness of nutrients that a food contains describes the overall quality of that food.
Foods with high nutrient densities provide high amount of micronutrients relative to the amount of calories, whereas foods with low nutrient densities are high in calories relative to the amount of micronutrients.
If a large proportion of the person diet consists of foods that are low in nutrient density, such as soft drinks, chips and candy, the person will have a hard time meeting nutrient needs without exceeding the calories needs.
High nutrient density foods support and build super health because they are exceptional sources of all the building blocks necessary for our bodies to function optimally.
In essence, nutrient rich foods are the opposite of empty calories junk foods.
Berries, blackstrap molasses, eggs, fish, gourmet mushrooms, green tea, most nuts, organic meats, sea vegetables, whole grains, and many fruit, and vegetables especially dark leafy greens, all qualify as nutritionally dense foods.
Nutrient density is important in choosing a healthy diet. For example, a cup of low-fat milk provides fewer calories but more calcium, vitamin D, and potassium than does a cup of ice cream.
Typically, specific foods are dense for particular nutrients. As an examples, eggs contain large amounts of lecithin, proteins, and vitamins A and are therefore considered to be highly nutrient dense in these nutrients. But it would not be accurate to say that eggs are a dense source of fiber or vitamin C.
Nutrient density is often expressed as the amount of a particular nutrient per 1000 kcal of a given food.
Foods that are notably low in nutrient density – such as potato chips, candy, and coals – are sometimes celled empty-kcalorie foods.
The kcalories these foods provide are called ‘empty’ because they deliver energy from sugar, fat or both with little or no protein, vitamins or minerals.
Eating with a nutrient- dense sensibility is not an exotic new trend. Whole unprocessed foods that have been human mainstays for centuries are often considered nutrient dense.
Typically, less processed foods have a higher nutrient density. For example, a roasted chicken breast is more nutrient dense, providing more nutrients per calorie, than chicken nuggets; a baked potato is more nutrient dense than French fries; and an apple is more nutrient dense than apple pie.
Many ethnic cuisines, such as curries and hummus, are dense sources of important nutrients, as are many condiments, spices and herbs.
Nutrient Density Food
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