The 5 Most Nutrient Dense Foods

In this QUAH Sal, Adam, & Justin answer the question “What would be 5 staple foods to incorporate into your diet to cover the most nutritional needs?”
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpmedia.com/free-re...
Check out the full episode 1419 here:
Video - • #1419: The 5 Most Nut...
“The 5 Most Nutrient Dense Foods“
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpumpmedia
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS

[@uncertaintytoworldpeace3650]

You know the best thing about this is that meat, eggs, berries, vegetables, and dairy (which you can buy lactose free its 2022) are so delicious once you’re not a sugar addict

[@RagingBullNuts]

They’re delicious and Ima sugar addict.

[@orangenblue6981]

You're so right. Once I gave up sugar, plain yogurt with sliced strawberries is amazing!

[@poisn1300]

@@orangenblue6981 plain yoghurt itself is amazing! But with some berries? Or fruits? That’s delicious. Like fresh cut kiwi? Banana? Apple? That together is fuxking delicious

[@SchuyFit]

Awesome convo, lots of great insights!

[@Carlosconga]

I love that y’all emphasized rotating foods! I think that’s the most important takeaway message. I don’t think that lumping organ meats together with muscle meat. Muscle meats are great protein sources and are calorically dense, but they come no where close in nutrient density to organ meats. Same goes for potatoes. They are calorie dense, and have a decent amount of potassium a little bit of B vitamins, but aside from that they do not have a lot of nutrition. My list would be: 1. Organ Meats 2. Sardines, Mackeral, & Anchovies 3. Shellfish 4. Eggs 5. Leafy Greens & Cruciferous Veg 6. Mushrooms 7. Seaweed & Algea 8. Seeds 9. Legumes 10. Lacto-Fermented Vegetables The trick to to combine these foods with muscle meat, fats, and starches to get enough calories; enough fiber to be full; and polyphenol rich foods like extra virgin olive oil, cacao, dark berries, herbs, & spices to get keep inflammation and cancer at bay.

[@shownoregret9957]

Red meat, fish, eggs, white rice and Berries. If I could pick 5 that would be it. But I usually add chicken, oats and honey.

[@jonnuanez2843]

Raw honey is insanely nutrient dense.

[@4cymusic785]

I eat fermented rice every morning. It's what the farmers in my region have eaten for centuries. Whenever the farmboy strength meme plays out here, the topic goes to fermented rice and millets.

[@zoedixon5274]

Oats, eggs, berries, meat, fish, if I were allowed a sixth, I’d go for sweet potato or quinoa. Speaking of veg, it would be broccoli all day long.

[@raheemwilson894]

quinoa is fire

[@wutsnew2]

Love Broccoli!

[@C0d0ps]

Brazil nuts and liver are both very tasty and nutrient rich.

[@kenyavalentine9219]

I love these guys

[@bradanddonnamccann5212]

Steak, eggs and AVOCADO every day

[@LordQuiche]

Mmmm LOVE food!

[@jawaanwatkins6569]

In my personal opinion, the foods that are most nutrient dense are the ones that are used to create a new life. Those include eggs, milk, nuts, beans, and fruits.

[@C0d0ps]

You forgot to include liver, heart and kidney. You basically just put all the high fat foods in one list. There are many more nutrient dense foods that don’t have high fat. I love having pears for breakfast and beans for lunch in chili con carne.

[@richardmiddleton7770]

Pizza's gotta be up there right?! Throw some spinach on there maybe?!

[@flipmanonline]

Pizza with bizon, spinach, broccoli, chicken en cheese

[@realtruth1448]

Pizza is healthy, you just have to use the right ingredients

[@Blakely901]

🤮🤮🤢

[@deltaeternum9270]

@@flipmanonline I hear you can be sent to prison if you put broccoli on pizza

[@erlinavicente7411]

Eggs have all the amino acids, fats, and essential vitamins needed to create a healthy cell.

[@WildWarriorNutrition]

Amen ...liver is our favorite.

[@WildWarriorNutrition]

Testicle and pollen are great too

[@TanyaDee]

I love that this is becoming more understood. Plants are poor for bioavailable nutrients. I'd add that greens such if you're like me and can't take the oxalates. I used to eat spinach salads daily and it messed me up. I got gout and I'm still detoxing from that crap. I roll my eyes at all the greens supplements out there. It's poison to me!

[@tfries72]

Beef, eggs, oats, berries, milk

[@danjones5714]

Lamb is incredibly underrated, its nutritionally very similar to steak, tastes better, and is almost always grass fed

[@Acquisition1913]

except spring lamb

[@C0d0ps]

Maybe I’m an outlier, I don’t like lamb. I have tried many Turkish dishes and it is just not for me. I eat basically all meat, including liver. Just not lamb.

[@charlieprince8671]

​@@C0d0ps you're not alone. Can't stand lamb. Wife loves it say i cook it the best she's ever had but i personally hate it.

[@C0d0ps]

@@charlieprince8671 Thank you for sharing. My mom loved lamb as well.

[@angrytater2456]

I love lamb but it is a little pricey.

[@lordnelsonmc.billionberg9166]

Best episode evaaa

[@andrewdurand3181]

Can we point out that nutrient dense is a need for those attempting to build a great deal of muscle, so, most people in the audience. But that is not that same thing as healthiest, which of course depends on your activity level and overall health needs.

[@frankauger6902]

No we can't because muscle and health cannot be separated. Strength is never a weakness. Weakness is never a strength.

[@andrewdurand3181]

@@frankauger6902, preach.

[@tamimhusain3376]

Found the vegan

[@andrewdurand3181]

@@tamimhusain3376 lol, nope. just a well fed 41 year old man with a balanced diet. eat your veggies youngster.

[@iamawu]

@@frankauger6902 If not well-balanced it actually can, at least in terms of long-livety, and Andrew is speaking facts here, besides, you need to consider what meat or eggs or fish quality can you get as these are much harder to find and much more expensive if hq. If you only eat veggies and nuts, oats, seeds, some fruits and maybe a fish sometimes you'll actually be able to achieve the most in terms of endurance and health. So your point of view is very modern-society, city-living and gain muscle oriented in my opinion rather than health, balance and brain funcioning focused. Peace!

[@shredboise]

Steak, Sardines, Eggs, Hemp Seed Hearts, pumpkin seeds, nuts, goat cheese, sprouts, berries

[@winstonsmith11]

Meat, eggs, dairy, beans. After that it's tough. Nuts, berries and potatoes all could be top 5.

[@harryllewellyn6315]

Beans are so high in phytic acid they will essentially make you acutely deficient in zinc, iron, magnesium and some B vitamins so naaa

[@gregoryyampolsky557]

Why did my idiot brain read that thumbnail and think he was gonna review foods he bought at staples. And I was like oh shit I didn't even know staples has food like I'd be down to watch. Very disappointed to find it is not in fact top five foods at staples. Smh

[@crowofjudgement159]

I would probably go Chicken Steak Salmon, Peanut Butter and Sweet Potato. And whole milk would be my sixth.

[@C0d0ps]

Peanut butter is more fats than protein, so it’s only good if you are bulking. I prefer liver for being healthy.

[@crowofjudgement159]

@@C0d0ps Peanut butter nutrition facts Calories: 190. Fat: 16g. Sodium: 136mg. Carbohydrates: 8g. Fiber: 2g. Sugars: 3g. Protein: 8g. Most people are looking to bulk. 8g per serving of deliciousness is a bulk God My guy.

[@alexbromley9384]

Chicken thighs are my staple. Loooove those damn things.

[@camerontait9132]

Three words, Chicken, Broccoli and Rice.

[@darinmalone]

I would add a Avocado and berries.

[@TribalThief]

Otherwise known as "steroids" in Hollywood

[@crisbowman]

Beef has more than chicken.

[@MATERNATION92x]

@@crisbowman I would say fish has more than beef

[@crisbowman]

@@MATERNATION92x Value wise beef contains more nutrients, and is safer to eat raw. Edit: Well, nutrients that You would want more of. You be surprised how few vitamins you actually need to thrive. Fat and protein though, not as much.

[@isessogroup]

Sprouts 🌱 for sure

[@joshruehlig]

The reason I wouldn't advocate for chicken thighs over breast is because the fat is going to be a high percentage omega 6 PUFA. This is because their diet is likely grains (corn / soy). Pasture raised chicken would be a better option here because they at least have some option to forage for grasses and insects.

[@unpopularopinion149]

I eat 1 cup of egg whites with 2 whole eggs mixed in. 5-6 eggs is too many calories with a fiber wrap and some cheese. The egg whites retain the protein and lower the calories. I eat ref meat 1/3 of the time and chicken breast the other 2/3. Frozen vegetables are already broken down. Fresh vegetables are usually weeks old from shipping and aren’t picked while ripest and most nutrient dense.

[@Nat-lb8nu]

Frozen vegetables aren’t broken down

[@C0d0ps]

Frozen vegetables have a lot of nutrients because, they are not broken down and old.

[@adritrace88]

Dried fruits bro, nuts

[@bible-james4277]

Fish sticks 🤣🤣 ....I'm with Justin on the cheese tho if can tolerate it

[@caucasiancuban6404]

One word, pistachios!! Complete protein and many other benefits!

[@yaboiij6694]

Glad I eat all of these😋. Blueberries, tuna, ground beef, sweet potato, eggs, broccoli, nuts, rice.

[@aBlockOfDirt]

I personally wouldnt eat a ton of tuna, its a big predator fish and therefore accumulates alot of mercury during their lifsespan. :)

[@NickyRawMilk]

@@aBlockOfDirt skipjack tuna is often much lower in mercury, and similar price

[@heronfields5923]

God didnt make any mistakes. He put certain meats here for us to eat because of the nutrient value. I told my doctor I was thinking about cutting out meat entirely and he said if I did I would have to start taking a lose dose daily vitamin B12 supplement and if I cut out all dairy I would need a daily vitamin D3 supplement. No way! Never mind I’ll stick to eating meat just in moderation.

[@BB-nw3mj]

Bambi is the best red meat...the deer not the stripper.

[@MomoSimone22]

I do like me some venison, but kangaroo is my number one, then venison number two 😊 I'm also from Australia... Not sure if you can get kangaroo elsewhere.

[@sracer44]

Fish sticks and ketchup 😋 😆

[@jonnuanez2843]

Ketchup still retains the lycopene from tomatoes and fish sticks still have protein. Don't know how much of each is still left in those. But it's there lol.

[@rudra4376]

avocado should be in top 5.

[@newdad866]

Bro said cheese 🤣🤣🤣🤣🤣 This is so me🍕

[@hunterholistichealth]

Not for the vegans lol

[@BoswelliaLuna8]

I love chicken thighs but maaaan, rub a nice, thinly cut chicken breast with oil, season it and air fry…the taste is amazing. Not dry!

[@mdmeridius8824]

Meat, Fish, Eggs, Oats, Dairy. Also Fruits, Potatoes.

[@nathanielnubile2150]

Garlic, olive oil, raw goat milk, durian

[@supimsatan]

To get Vitamin K1 + Vitamin C + Lutein and zeaxanthin + beta carotene you would need Dark Leafy Greens like Kale/Spinach, it's hard to get these from animal foods.

[@mosesking2923]

Lutein and zeaxanthine are in eggs. Salmon has astaxanthin, which is a carotenoid similar to beta carotene. Animal foods have plenty.

[@supimsatan]

@@mosesking2923 Lutein and zeaxanthin are very low in eggs. Salmon has astaxanthin in lower dosages.

[@DanfromOz]

The bioavailability of vit c in spinach and kale is crap just eat an orange or drink some fresh orange juice

[@supimsatan]

@@DanfromOz How do you know and where can i find it? (The information that is )

[@healthnut7770]

K1 and C is in Fruit in high amounts.

[@nathanielnubile2150]

Hemp seeds, liver, raw milk all day

[@MoreTooArt]

Adam's voices sounds crazy in this video lol

[@muamerblazevic]

Meat, honey, fruit, eggs, dairy. That's all you need. Maybe add rice or bread and nuts but if I eat these I'll be perfectly fine.

[@abirnigam8816]

5th:- seeds

[@terrencehill7309]

Oh but Eggs you can’t wrong got a lot of vitamins and amino acids

[@becs0331]

I thought rice and beans was the most complete meal, nutrition-wise

[@leviokumu1981]

Maasai tribe of Kenya! 🇰🇪

[@MindPumpShow]

👍

[@michellecolledge2355]

Barramundi, fresh oysters and muscles, and kangaroo fillet

[@leecourtney1225]

Tell these guys not to watch Seaspiracy. Fish is awesome other than the heavy metals and plastics.

[@CutTheKam]

i stopped eating fish bc of that documentary

[@leecourtney1225]

@@CutTheKam 100% me too and really love fish and seafood not only for its nutritional value but it's taste. I kind of knew that it was terrible for species and biodiversity, so always tried to eat sustainable species until that documentary made me realise its all basically full of poison

[@evoviiiyou831]

Steak, spinach and rice fer sher

[@Craziecat70]

Dairy has too many hormones nowadays. That’s why ppl have many issues with it

[@robertthompson5501]

Fairlife WholevMilk

[@nathanielnubile2150]

Locusts and honey

[@NickMarshallMusic]

oysters folks

[@dionzapata7959]

Spinach, quinoa, hemp seeds, avocado's, bananas

[@arjunshetty4318]

Rice , potatoes , nuts , vegetables , fruits are all I ate and I am a professional bodybuilder

[@scottdyer16]

As I age eggs and red meat effect my digestive system,, any other options to still get the gains

[@Rhycebell]

Chicken

[@a55a55inx]

Meats in general are not great for your digestive system as they contain no fiber. It may be an unpopular opinion on those who follow this channel, but there are a lot of strong athletes who only consume plant-based proteins and still gain tons of muscle mass. Foods like black beans, nuts, seeds (hemp seeds, chia seeds etc) are packed with protein, however you need to eat a variety of plant proteins as most don't contain all 11 essential amino acids, but each plant proteins have them in varying degrees. These Foods also contain lots of fiber, which is necessary for digestion.

[@yoshihorror1948]

@@a55a55inx Or you could just eat some fibrous foods with you meat, like vegetables, instead of having the bizarre expectation that meat should be a source of fibre 🙂

[@RICHFRVR]

@@yoshihorror1948 Thank god someone said this. Who tf expects meat to have fiber? Same with white rice, it is a low fiber food that is why you eat it with fiber rich vegetables.

[@yassineelbezaz9414]

You should look into Betaine HCI Pepsin & Gentian Bitters, Digestive Enzymes for Protein Breakdown & Absorption on Amazon, helps with digesting meat.

[@chriskheir7688]

The plant food would be cabbage

[@tantoun]

You guys should look at Lupin beans. A common Mediterranean snack. Packed in proteins. Often overlooked in the West.

[@MINECOD69]

Oatmeal

[@binary]

Garbage

[@GhilenPeek]

Quinoa

[@gregkeener911]

I can mess with chicken thighs all day everyday

[@jakesmith6337]

Mothers milk 🤔

[@yaboiij6694]

Maybe include a variety of nuts? Almonds, peanuts, walnuts etc

[@crisbowman]

Nah, not as beneficial.

[@darinmalone]

The Irish lived on milk and potatoes

[@apricot8301]

While these foods can be nutrient dense, the quality of them that most people have access to is not going to be great. So when you say things like steak, fish, eggs, dairy, what you find at your local super market is going to get you sick in the long run. If you want to talk about eggs and steak from your local farm then yeah you could consider these "healthy". (Yes I would say the same for most veggies). Also have to factor in that these guys are probably in the gym multiple times a week. The average person is not doing that. So I would say to be careful anyone equating nutrient dense foods to meaning they're healthy. Completely different things. Also on the topic of vegetables, you say they're not nutrient dense, but I would say they're not calorically dense. You can get most if not all your daily nutrients from plant foods, but if you're trying to bulk up you need to eat more.

[@binary]

Plants aren't nutrient dense, you can literally Google it

[@Thegravyipass]

"Bye-Zen."

[@Acquisition1913]

raw milk 🥛

[@megavegan5791]

Legumes, dark leafy greens, and sweet potatoes. You can literally live on an all-potato diet.

[@Kiero2011]

Facts

[@yoshihorror1948]

Can live, yes, but live optimally...?

[@conorrclark8274]

youve labelled foods with the highest antinutrients and lowest bioavailabiliy lol

[@JeffPenaify]

@@conorrclark8274 dafuq are anti nutrients

[@conorrclark8274]

@@JeffPenaify toxins. its how plants defend themselves considering they cant run away. oxalates, phytic acid, lectins... all anti nutrients in most vegetables and plants. typically they bind to minerals and inhibit absorption. there is some incredibly strong evidence linking oxalated to kidney stones, thats why 'superfoods' like spinach really holds little net benefit. the research is out there so dont take my word for it

[@ironsideeve2955]

Depends on genetics is the correct answer

[@DrewWilson192]

Nobody thought of avocadoes?

[@fitta74]

Chicken?

[@crisbowman]

If it were efficient, organs.

[@angelamooremusic]

these guys are not dieticians...

[@DaBleuberry]

Yeah, these guys answers were all retarded except for organ meats

[@jjabrony1973]

So then what 5 foods would you two recommend?

[@nandomancinas2563]

what about unsalted peanuts?

[@billyjefferson3594]

No

[@nandomancinas2563]

@@billyjefferson3594 why not?

[@billyjefferson3594]

Not enough essential nutrients. Absurdly calorie dense

[@avfc81trussy]

Omega 6.....inflammation.....ball bagged

[@osmanacmiyun6023]

Dates are the most nutritious plant period

[@rondoe7585]

Moringa

[@Gengh13]

Liver and eggs.

[@Locke19901]

Fish sticks joke, hilarious....'yummy'

[@WillJohnson-nx3we]

Why does no one consider fish as meat lol

[@MindPumpShow]

Because it’s fish

[@turnright1131]

Hehe dude is a gay fish 😂😂

[@KingHiphopOf]

Beans and peas have more protein nutrient values in most cases then meat.

[@binary]

Not as bioavailable

[@derekbaut]

🤦‍♂️

[@michellecolledge2355]

Kangaroo fillet

[@imani062882]

“All animal products”. What kind of bro science...

[@LogosBKC]

Fax is fax yo Animals are the products of condensing the nutrients from their environment into a functioning machine and thus have so much more to salvage and derive from in one shot as a food source. Not to say going without fruits, fiber and other veggies 🍅 is optimal. I would have to agree that animal products pack a bigger punch but i will always maintain a diversity as an ideal

[@JusJusJusJus]

Found the vegan

[@markdove8360]

Avocado?

[@StudentLearning737]

Sad

[@francmittelo6731]

1. Egg 2. Whole Milk 3.8% (none of that Skim stuff) 3. Kidney beans 4. Animal meat (rotated between beef, chicken and fish) 5. Kiwi fruit. Honestly, vegetables are OVERRATED. you can eat vegetables once per week, and you will be fine.

[@chrisprice5180]

Fish and a rice cake guys c'mon 🤷‍♂️

[@willdavis7254]

Left out beans

[@345kobi]

Hopefully nobody is listening to this for legitimate dietary advice. Red meat for example while nutrient dense also contributes to our two leading chronic illnesses.

[@trevorvarney4900]

Vegetables are low in nutrients? I have never heard so much rubbish, or is it all about protein values with you guys?

[@reynaldopadilla7420]

Probably the worst nutritional advice concerning the top 5 nutrient dense foods. This devolved into THEIR likes and dislikes. RDs must be herniating disks afters throwing their heads back from listening to this shit.

[@reynaldopadilla7420]

Also, these guys must be morons if they thought about an all potatoe diet and the Irish came to mind. The potato comes from Peru and the surrounding region. These MFers built and empire and thrived using their over 100-200 varieties of potatoes…

[@michaelostrowski3896]

This is embarrassingly wrong

[@freedomfighter5335]

Spinach or Broccoli for vegetables and any berries for fruit.... chicken over red meat for me

[@binary]

Spinach and broccoli are trash for cows

[@freedomfighter5335]

@@binary and???

[@binary]

@@freedomfighter5335 vegetables are overrated.

[@pinkguywholikesanime1104]

Can anyone explain why “Vegetables are not considered nutrient dense” 2:39

[@SpeakHerMusic]

Because they aren't the amount of vegetables you have to eat to get the same amount of nutrients with animal products is insane. Most mammals that are herbivores eat constantly to fuel their bodies

[@geekspeak1066]

Wow surprising. These guys are on it with proper human nutrition. Y’all actually earned my sub on this one.

[@b.d.walters9402]

Question...how do you know that "THESE" guys are speaking the truth? Someone else will disagree...and I might agree with the second guy. Who decides what's "Proper Human Nutrition?" Where's the Truth???

[@curtroen9059]

Steak Eggs Avocados Rice Beans Basically taco bell

[@stefansly1990]

🐎 cum

[@wolvesden7777]

steak, potatoes, oatmeal, yogurt, chicken, beer..........

[@martingimenez339]

Meat, eggs, avocado, oatmeal, polenta (coarse groud cornmeal)