The 6 most nutrient-dense foods that should rule your diet

LISA ELAINE HELD | Well and Good

Preventing common diseases (like cancer and heart disease) and promoting health and longevity is as simple as regular trips to the farmers’ market, says Dr. Joel Fuhrman, star nutrition researcher, physician, and author of Eat to Live and Super Immunity.

Why? While building-block nutrients—protein, carbohydrates, and fats—are essential, Americans are over-stuffing their diets with them and missing out on disease-fighting micronutrients like vitamins, minerals, and antioxidants.

“Your healthy life expectancy is proportional to the micronutrient-per-calorie density of your diet. We want to get as many micronutrients as possible per caloric buck,” he said at a lecture at the 92nd Street Y. In other words, heaping servings of beta-carotene, vitamin A, and lycopene should accompany each gram of carbohydrate you ingest. Sweet potatoes are good at this; bagels are not.

To help get you started, Fuhrman created the acronym G-BOMBS to lay out six of the most nutrient-dense foods that promote health and longevity. Here they are… 

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