Our Top 7 Most Nutrient-Dense List

Ketogenic diets are all the rage lately, but with so many options it can be difficult to know which foods are the most nutrient-dense to include in your meal plan. To make things easier, we’ve done the research and compiled a list of the top 7 ketogenic foods that pack a powerful punch of nutrients, healthy fats, and essential vitamins and minerals. From avocado to wild-caught salmon, these foods not only support a ketogenic lifestyle but also provide numerous health benefits for the body and mind. Get ready to up your nutrition game and fuel your body with the best of the best!

Shellfish

Shellfish are a versatile and delicious type of food that is packed with essential nutrients. Some of the most commonly consumed shellfish include shrimp, crab, lobster, clams, mussels, and oysters. These foods are low in carbohydrates and high in healthy fats, making them an ideal choice for those following a ketogenic diet. Additionally, shellfish are a rich source of important minerals such as zinc, selenium, iodine, chromium, and DHA. Zinc is important for immune function, while selenium acts as an antioxidant to protect against oxidative stress. Iodine is essential for proper thyroid function, while chromium helps to regulate blood sugar levels. Finally, DHA, an omega-3 fatty acid, is important for brain health and cognitive function.

Wild caught salmon

Wild-caught salmon is a nutrient-dense food that is an excellent source of omega-3 fatty acids, including DHA and EPA. These essential fatty acids are vital for optimal health and are well known for their ability to support cardiovascular health, brain function, and joint mobility. In addition to its high levels of omega-3s, wild-caught salmon is also a good source of protein, vitamins B12 and D, and minerals such as selenium and iodine. Compared to farmed salmon, wild-caught salmon is superior due to its higher levels of nutrients and its lower levels of contaminants, such as PCBs and dioxins. This is because farmed salmon are typically fed a diet of grains, which is not their natural diet, and they may be exposed to contaminants in their environment. Wild-caught salmon, on the other hand, are caught in their natural habitats and feed on a diet of smaller fish and other natural prey, which contributes to their superior nutritional profile.

Sardines

Sardines are a type of small, oily fish that are packed with important nutrients. They are a good source of protein, vitamins, and minerals, including vitamins D and B12, calcium, and iron. Sardines are also one of the best dietary sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important for maintaining heart health, reducing inflammation, and improving brain function. Additionally, sardines are low in calories and contain relatively low levels of contaminants compared to other types of fish, making them a great choice for those following a ketogenic diet.

Organic pasture-raised eggs

Organic pasture-raised eggs are a nutritionally superior option compared to conventional eggs. These eggs come from chickens that are raised on an organic, pesticide-free diet and are allowed to roam freely in the pasture. This diet rich in green vegetation results in eggs with higher levels of nutrients, including vitamins A, D, and E. In terms of omega-3 fatty acids, pasture-raised eggs contain double the amount compared to conventional eggs, which can positively impact heart health and brain function. Additionally, organic pasture-raised eggs are also lower in cholesterol and contain more antioxidants. Choosing organic pasture-raised eggs over conventional eggs is not only a healthier option but also supports sustainable and ethical farming practices.

Grass-fed grass-finished beef

Grass-fed, grass-finished beef offers a unique nutrient profile compared to conventional, grain-fed beef. While both types of beef provide a rich source of protein and iron, grass-fed beef has a higher proportion of heart-healthy omega-3 fatty acids and conjugated linoleic acid (CLA), as well as a higher concentration of vitamins and minerals such as Vitamin E, B-vitamins, and potassium. On the other hand, conventional grain-fed beef is typically higher in omega-6 fatty acids, which can lead to an imbalanced omega-3 to omega-6 ratio if consumed in excess. Additionally, grass-fed beef has a healthier fat profile with a lower amount of saturated fat, making it a more nutritious option. The reason grass-fed, grass-finished beef is considered superior to conventional grain-fed beef is because the cattle’s natural diet of grass provides a more balanced nutrient profile and leads to a healthier, more sustainable food chain.

Avocados

Avocados are nutritious and versatile fruit that offer a range of health benefits. One of the key nutrients found in avocados is healthy fats, specifically monounsaturated and polyunsaturated fats. These types of fats have been linked to improved heart health, a lower risk of stroke and heart disease, and a reduction in bad cholesterol levels. Avocados are also a good source of fiber, which can help to regulate digestion and keep you feeling full for longer. In addition, they contain important nutrients such as potassium, vitamin K, and vitamins B6 and C. The healthy fats, fiber, and nutrient content in avocados make them an excellent addition to the ketogenic diet.

Organic extra virgin olives & olive oil

In the Ketogenic diet, extra virgin olive oil plays a key role because of its high-fat content and numerous health benefits. Extra virgin olive oil is made from the first cold pressing of ripe olives and is considered the highest quality olive oil. It contains monounsaturated fatty acids, specifically oleic acid, which have been linked to reduced inflammation, improved heart health, and better blood sugar control. Additionally, extra virgin olive oil is a good source of antioxidants, such as polyphenols, which have anti-inflammatory and anti-cancer properties. Unlike refined oils, extra virgin olive oil retains its natural flavor, aroma, and health-promoting nutrients, making it a nutritious addition to salads, marinades, and cooking.

The difference between organic and non-organic extra virgin olive oil is primarily in their production and farming practices. Organic olive oil is made from olives grown without the use of synthetic fertilizers, pesticides, or other harmful chemicals. On the other hand, non-organic olive oil can be made from olives that are treated with these chemicals. While the macronutrient profile of both types of olive oil is similar, with a high content of monounsaturated fats, some studies suggest that organic olive oil may have higher levels of antioxidants and polyphenols compared to non-organic olive oil. This is because organic farming practices encourage the growth of these beneficial compounds in the olives, providing additional health benefits to those consuming organic extra virgin olive oil.