Foods that have a high nutrient density contain a lot of nutrients in proportion to their overall calorie content. In other words, with nutrient-dense foods (sometimes called nutrient-rich foods) you get a lot of nutrients such as protein, vitamins and minerals with your calories. All types of fish are nutrient dense. All varieties are packed with protein and most contain good amounts of omega-3 fats (even white fish and shellfish). Then for example, haddock contains potassium, phosphorus and vitamin B6 and is especially rich in selenium, iodine and vitamins B3 and B12. Brown crabmeat provides iron, manganese, vitamin B6 and pantothenic acid, and is loaded with calcium, phosphorus, copper, zinc, selenium, iodine and vitamins B2, B12 and E. And mackerel contains potassium, iodine, vitamins B1, B2 and B6, and is packed with phosphorus, selenium and vitamins B3, B12 and D.
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