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The food most nutrient-dense foods compiled?

by (65)
Updated about 7 hours ago
Created September 18, 2012 at 11:15 PM

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.

Essential nutrients:

Vitamins:

A, Bp(choline), B1, B2, B3, B5, B6, B7, folic acid(b9), b12(cobalt), c, d, e, k

Minerals:

Calcium, Chromium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Nickel,  Phosphorus, Pottasium, Selenium, Zink,Sulfur

Amino acids:

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylanaline,  Threonine,Tryptophan,Valine

Fats:

n-3

excluded:

Flouride, Sodium,n-6

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.

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15226 · September 19, 2012 at 3:28 PM

It'll be up soon, and should be worth your wait

A783764adde241a3d1a91e27808d6106
65 · September 19, 2012 at 10:32 AM

Ok, so i guess it's not there yet. Couldn't find anything via google.

A913bf93cf3bb8351481414d1218c441
170 · September 19, 2012 at 4:28 AM

Someone should do an autoimmune list like this (no nuts, eggs, or nightshades)

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41341 · September 19, 2012 at 12:24 AM

Salmon and tuna are pretty expensive, in my opinion. :)

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633 · September 19, 2012 at 12:24 AM

Robb Wolf mentioned it on his podcast. Looks like Mat compiled about 7000 different foods using multiple databases. I can't imagine he missed much.

A783764adde241a3d1a91e27808d6106
65 · September 19, 2012 at 12:14 AM

pork is a bit more expensive i my country, also the raspberries. But yes the whole premise is quite silly to start out with, you should never eat only 7 specific items :)

A2c38be4c54c91a15071f82f14cac0b3
12677 · September 19, 2012 at 12:14 AM

Does asparagus really have much in the way of leucine? I'm finding sources saying .14 grams per 3.5 ounces. I would guess the salmon, tuna, and eggs would pretty much fulfill all the essential amino acid requirements without the help of veggies.

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41341 · September 19, 2012 at 12:04 AM

Well, I'd never advocate only eating 7 things for the rest of one's life. Too many tasty things out there! Don't know what you think is expensive, most of mine are on your list. Raspberries maybe? Yeah, those are very seasonal

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:59 PM

Nope. Sounds interesting though! At least i'm on the right track then. Would still be interesting to have many kinds of lists available anyway, unless he created some kind of system...

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65 · September 18, 2012 at 11:55 PM

you were right.. they are added

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5160 · September 18, 2012 at 11:54 PM

Kale has no Vitamin A. It has carotenes, which are inefficiently converted to Vitamin A. In some people. Sometimes.

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:51 PM

okay that's 7 ingredients, but some of the ingredients are more expensive. But if it's true just add it under mine as your own list if you can do that with the "community wiki". Would be fun to see how short and cheap we could make the list :)

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:50 PM

yup, but feel free to add, if you want to, or add a shorter or cheaper list, if that's how "community wiki" works...

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:40 PM

Ok, i you want to be overly pedantic (and that you want to in the context of this little project :) ) here's a little showdown kale vs broccoli http://no-baloney.com/2012/04/25/cruciferous-showdown/

782d92f4127823bdfb2ddfcbcf961d0e
5201 · September 18, 2012 at 11:38 PM

forgot your histadine, isoleucine, and vitamin d. found in your eggs and tuna, I think.

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65 · September 18, 2012 at 11:34 PM

Yup, Kale has huge amounts of K,A,C vitamins and manganese. It almost knock outs the broccoli. Beef liver is certainly also up there but has to be considered availability wise. But right now i'm too tired do further research. I wish there was an api to nutritiondata, or something like it, so you could do these things automatically.

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64433a05384cd9717c1aa6bf7e98b661
1
15226 · 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.

64433a05384cd9717c1aa6bf7e98b661
15226 · September 19, 2012 at 3:28 PM

It'll be up soon, and should be worth your wait

A783764adde241a3d1a91e27808d6106
65 · September 19, 2012 at 10:32 AM

Ok, so i guess it's not there yet. Couldn't find anything via google.

6b6c938c368e7a135e74c468c9ed1189
633 · September 19, 2012 at 12:24 AM

Robb Wolf mentioned it on his podcast. Looks like Mat compiled about 7000 different foods using multiple databases. I can't imagine he missed much.

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:59 PM

Nope. Sounds interesting though! At least i'm on the right track then. Would still be interesting to have many kinds of lists available anyway, unless he created some kind of system...

32f5749fa6cf7adbeb0b0b031ba82b46
1
41341 · 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.

32f5749fa6cf7adbeb0b0b031ba82b46
41341 · September 19, 2012 at 12:24 AM

Salmon and tuna are pretty expensive, in my opinion. :)

A783764adde241a3d1a91e27808d6106
65 · September 19, 2012 at 12:14 AM

pork is a bit more expensive i my country, also the raspberries. But yes the whole premise is quite silly to start out with, you should never eat only 7 specific items :)

32f5749fa6cf7adbeb0b0b031ba82b46
41341 · September 19, 2012 at 12:04 AM

Well, I'd never advocate only eating 7 things for the rest of one's life. Too many tasty things out there! Don't know what you think is expensive, most of mine are on your list. Raspberries maybe? Yeah, those are very seasonal

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:51 PM

okay that's 7 ingredients, but some of the ingredients are more expensive. But if it's true just add it under mine as your own list if you can do that with the "community wiki". Would be fun to see how short and cheap we could make the list :)

06ca9c524c28bc3fba95d4d90f8f43c6
0
5006 · September 18, 2012 at 11:21 PM

What about beef liver and kale? Otherwise, I love this list and the idea! I actually incorporate all of these into my diet (almonds in moderation and yams at specific times).

-Matt
PhysiqueRescue.com

0a9ad4e577fe24a6b8aafa1dd7a50c79
5160 · September 18, 2012 at 11:54 PM

Kale has no Vitamin A. It has carotenes, which are inefficiently converted to Vitamin A. In some people. Sometimes.

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:40 PM

Ok, i you want to be overly pedantic (and that you want to in the context of this little project :) ) here's a little showdown kale vs broccoli http://no-baloney.com/2012/04/25/cruciferous-showdown/

A783764adde241a3d1a91e27808d6106
65 · September 18, 2012 at 11:34 PM

Yup, Kale has huge amounts of K,A,C vitamins and manganese. It almost knock outs the broccoli. Beef liver is certainly also up there but has to be considered availability wise. But right now i'm too tired do further research. I wish there was an api to nutritiondata, or something like it, so you could do these things automatically.

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