Hi guys, i thought i would be fun to try to compile a list of the most nutrient dense foods. The goal was to make the shortest list of ingredients but with all nutrients covered in reasonable amounts.
So you could go and buy these eight ingredients and get all essential nutrients in reasonable amounts, for very little money, and get all essential macronutrients, fat, protein, and a little carbohydrate, + fiber.
Some foods just kept coming up, so they were added to the list. It's made for fun and there are probably errors, i forgot why i added the asparagus, maybe it was because of the copper.
I thought about making a computer program compiling lists of all essential nutrients in the least amount of ingredients... Well here's what i came up with.
Also there are probably thousands of other factors to take into account; smaller kinds of micronutrients, unclassified molecules etc, the symbiosis and interactions of these when digested etc.
A, Bp(choline), B1, B2, B3, B5, B6, B7, folic acid(b9), b12(cobalt), c, d, e, k
Calcium, Chromium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Nickel, Phosphorus, Pottasium, Selenium, Zink,Sulfur
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylanaline, Threonine,Tryptophan,Valine
Least amount of food containing all of the above nutrients (8 eight ingredients):
Avocado : ( V: [B5,B6] ) ( M: [potassium] ) ( AA:  ) ( F: [n-3] )
Broccoli : ( V [B5, B7, C, K] ) ( M: [Chromium, Sulfur] ) ( AA: [Lysine,Valine] ) ( F:  )
Spinach : ( V [A, B2, B3, B6, B7, B9, E, K] ) ( M: [Calcium,Iron, Magnesium, Manganese, Pottasium] ) ( AA:  ) ( F:  )
Aspargus: ( V [E] ) ( M: [Copper, Sulfur] ) ( AA: [Leucine,Threonine,] ) ( F:  )
Salmon: ( V [B3, B12, E] ) ( M: [Phosphorus, Selenium, Sulfur,Tryptophan] ) ( AA: [Threonine,] ) ( F: [n-3] )
Eggs : ( V: [Bp, B5, B7, D] ) ( M: [Histadine, Isoleucine, Iodine,Molybdenum, Phosphorus, Sulfur] ) ( AA: [Lysine, Threonine,Methionine, Phenylanaline,Valine,] ) ( F:  )
Tuna: ( V: [B1, B3, B6] ) ( M: [Selenium, Sulfur] ) ( AA: [Lysine,Tryptophan,Valine] ) ( F: [n-3] )
Almonds: ( V: [B2, B7] ) ( M: [Nickel, Zink] ) ( AA: [ Leucine,Lysine, Threonine] ) ( F:  )
Yams: ( V: [B6,C] ) ( M: [Manganese,Potassium] ) ( AA:  ) ( F:  )
Can you come up with a shorter list?
EDIT: also does any one know where to get the best kind of information? Is the overly commercial nutritiondata really the best option or is there an academic database of peer reviewed / broadly accepted data somewhere? Seems pretty absurd if there isn't one though it wouldn't surprise me.
asked bylmkc (65)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on September 18, 2012
at 11:50 PM
Have you seen Mat Lalonde's AHS12 talk? It may not be available yet but he pretty much already did what you're trying to do.
on September 18, 2012
at 11:44 PM
Kale, sweet potato, tomatoes, raspberries, pork, salmon, eggs. Covers all nutrients. Also happens to all be some of my favorite foods.
Maybe sort on vitamin E. So maybe some red palm oil for vitamin E.