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The Most Nutrient-Dense Foods and Recipes For Each Essential Micronutrient

Let's find the most nutrient-dense foods for you.

Essential Minerals

Calcium

High

Low

Iron

High

Low

Magnesium

High

Low

Phosphorus

High

Low

Potassium

High

Low

Sodium

High

Low

Zinc

High

Low

Copper

High

Low

Manganese

High

Low

Selenium

High

Low

Essential Vitamins

Vitamin A

High

Low

Vitamin E

High

Low

Vitamin D

High

Low

Vitamin C

High

Low

Vitamin K

High

Low

Thiamin (B1)

High

Low

Riboflavin (B2)

High

Low

Niacin (B3)

High

Low

Vitamin B5

High

Low

Vitamin B6

High

Low

Vitamin B12

High

Low

Folate

High

Low

Choline

High

Low

Essential Amino Acids

Leucine

High

Low

Isoleucine

High

Low

Valine

High

Low

Tryptophan

High

Low

Threonine

High

Low

Lysine

High

Low

Methionine

High

Low

Cystine

High

Low

Phenylalanine

High

Low

Tyrosine

High

Low

Histidine

High

Low

Essential Fatty Acids

Total Omega-3

High

Low

DHA (Omega-3)

High

Low

EPA (Omega-3)

High

Low

DPA (Omega-3)

High

Low

ALA (Omega-3)

High

Low