Nutrient-Dense Foods (put a superhero in your kitchen) Osteo blog 5

It’s a bird, it’s a plane… well, actually, it’s more like a powder, but… it’s Nutrient-Dense Food! The superhero just waiting to optimize your health — and strengthen your bones — through specialized nutrition.

We’ve talked about food basics and which choices best serve strong, healthy bones. But it is balance — the actual teamwork of nutrients within the body — that ultimately gives us our best selves. Nutrient-Dense Foods offer a heightened level of nutrient density, which makes them excellent for those of us who want to keep animal protein to a minimum while still getting the right concentration of nutrients for our bodies and bones.

A little background

A nutrient-dense food is a single food source packed with vitamins, nutrients, enzymes, and minerals. It provides a very high nutritional boost while working to nourish, heal, promote balance, and optimize all the body’s functions.

It’s ironic that what seems relatively new to us has been circulating for thousands of years. Nutrient-Dense Foods have been a mainstay of healers across many cultures — Chinese, Mayan, Aztec. It’s wonderful to see our science meeting these rich traditions and celebrating the benefits of berries and plants, finally recognizing that whole, natural, balanced foods boost our health in every area.

Nutrient-Dense Foods to stir in

What should you look for when choosing nutrient-dense foods that target different systems in the body while also promoting bone health? These are great choices to add to yogurt, cereal, puddings, or smoothies:

• Amla (Amalaki) powder — from the amla berry, this “great rejuvenator” flushes toxins, and is celebrated in Ayurvedic medicine for its healing properties.
• Red maca root powder — loaded with vitamins, minerals, heart-healthy fats, and plant sterols; it boosts endurance and helps stabilize hormones.
• Raw cacao — it surpasses blueberries, green and black teas, even red wine for antioxidant flavonoids; a natural buffer against stress and a delicious, guilt-free treat.
• Lucuma powder — from South America, the lucuma fruit provides fiber, minerals, vitamins, and a lovely taste like sweetened cashews.
• Hemp seeds — often called the “perfect protein,” they’re a complete food on their own, especially good for cardiovascular health and the immune system.

Nutrient-Dense Foods to snack on

And for a healthy snack? Try these by the handful — satisfying, delicious, and so good for you:

• Goji berries — from China, and among the healthiest foods around; they’re believed to support the immune system, liver function, muscles, and bones.
• Maqui berries — from South America, about as potent an antioxidant as you can get.

So let a superhero into your kitchen — try some of these tasty, healthful nutrient-dense foods and celebrate balance, heightened nutrition, and health, from the bones on out.