1. Green, Leafy Kale

You might think of kale as a garnish, but it’s time to change that. Kale is an absolute powerhouse of nutrients and it’s easy to prepare too. Each little green leaf is packed with vitamins A, C and K. It also contains B vitamins, magnesium, potassium and calcium, not to mention a plethora of antioxidants. That translates to healthier bones, a regulated blood pressure, higher energy, healthy immunity and proper blood clotting, just to name a few. Eat it in salads or smoothies.

2. Round, Juicy Blueberries

According to experts, blueberries have one of the highest concentrations of antioxidants on the planet. These compounds work to fight free radical damage, which protects your cells and helps prevent cancer. Blueberries make a great addition to salads, smoothies and pancakes. Or you can just eat a handful as a snack.

3. A Large Egg, Yolk and All

Eggs used to get a bad rap for being too high in cholesterol to be healthy. New research disputes that, however. In fact, some people call eggs “nature’s multivitamin.” Eggs are a prime source of protein, but they also contain choline and antioxidants, both of which protect your eyes as you age. Eggs are a perfect way to start the day, whether you have an egg and cheese sandwich or an omelet.

4. A Fresh Salmon Filet

The American Heart Association recommends eating fish at least twice per week. Salmon is one of your best choices because it is very high in omega-3 fatty acids, which are good for a healthy heart and brain. Salmon also contains protein, potassium, magnesium and B vitamins. Eat it grilled or broiled to keep fat and calorie intake under control.

5. An Ounce of Dark Chocolate

You want to choose chocolate with a high cocoa content because that’s what makes it so healthy. Dark chocolate will load you up with fiber, iron, magnesium and a wealth of antioxidants. Studies have shown that dark chocolate can lower the risk of heart disease and boost brain function. What more could you ask for?

6. A Tasty Bunch of Spinach

Here’s another leafy green you should be eating all the time. Why? Because it contains fiber for healthy digestion as well as lots of antioxidants and even a good dose of calcium for strong bones. Fresh spinach is your best bet and makes a yummy addition to salads, sandwiches and soups.

7. Tiny, Little Chia Seeds

Chia seeds (yes, the ones from your Chia Pet), are gaining in popularity as a nutrient dense food choice. They might be little, but they are packed with healthy fats, protein and fiber. They are also loaded with antioxidants. Chia seed pudding is a good way to eat the seeds, but you can also toss them into waffle mix or fruit smoothies.

Do you eat any of these nutrient dense foods? Do you see a new one that you want to try?