From treating chronic disease to preventing it in the first place, the foods we eat can play a massive role in our overall health. Unfortunately, even when people have help mapping out a healthy meal plan, including things like Nutrisystem, it can still be challenging to get enough nutrients. In this article we will look at eight of the most nutrient-dense foods on the planet, as well as how they can help keep us healthy:

1. Cocoa
Cocoa has been shown to reduce the risk of heart disease, cancer, and diabetes. These benefits come from cocoa’s high antioxidant content. Antioxidants fight off free radicals that can damage cells and cause inflammation, leading to various diseases. This delicacy also contains flavonoids, which are plant compounds that can promote good heart health and protect against cancer. Cocoa is also rich in magnesium, which helps regulate blood sugar levels and may help prevent type 2 diabetes by improving insulin sensitivity and reducing blood sugar spikes after meals.

2. Blueberries
Blueberries are a powerhouse fruit that can help prevent diseases like cancer and heart disease; in fact, they’re one of the most nutrient-dense foods on the planet. Like cocoa, blueberries are also rich in antioxidants and anti-inflammatory agents, which can help reduce symptoms of arthritis and other inflammatory conditions, like Crohn’s disease and irritable bowel syndrome (IBS). These fruits also have a relatively low glycemic index (GI), meaning they don’t spike your blood sugar levels.

3. Kale
Kale is one of the most nutrient-dense foods on the planet, so it’s no wonder it’s been called a “superfood.” It contains vitamins A, C, B6, and K, as well as calcium, iron, magnesium, potassium, and more. Kale also contains phytonutrients—plant chemicals that have been shown to fight cancer and other diseases—and a high antioxidant content that helps prevent infection.

4. Garlic
Not only is garlic delicious—and a great alternative to salt for giving plain dishes an added kick of flavor—it is also known to prevent many diseases and conditions, such as heart disease and diabetes. Garlic is also a good source of vitamin C, which helps boost your immune system.

5. Eggs
Eggs are the ultimate superfood. They contain all the nutrients you need to be healthy; they’re a great source of protein and they’re high in iron, calcium, vitamin D, and selenium, which help fight off cancer cells and reduce inflammation. Eggs are also a good source of choline, which is essential for brain health and memory formation and, according to studies, can reduce the risk of developing Alzheimer’s disease later in life by up to 80%.

6. Salmon
Rich in omega-3 fatty acids, salmon is among the most nutritious foods on the planet. It is great for brain health and helps protect against heart disease, diabetes, cancer, and other chronic diseases. It can even help improve your mood. In fact, some studies have shown that eating salmon at least twice a week could reduce your risk of dying from all causes by 36 percent.

7. Seaweed
Seaweed is one of the healthiest foods you can eat—plus, it’s a great snack for kids! It’s rich in vitamins and minerals, including vitamins A and C, B-complex vitamins, calcium, magnesium, iodine, and iron. What’s more, it’s also a good source of protein for vegetarians and vegans looking for plant-based sources of protein. This food has additionally been shown to help prevent many diseases and health conditions, including cancer, heart disease, osteoporosis, and diabetes.

8. Shellfish
Shellfish is a great source of zinc, which is vital for your immune system and can help prevent colds and flu. It also contains iron and calcium, which help your blood cells function properly and keep your bones strong. This delicacy can also help you avoid heart disease, diabetes, and stroke by keeping your blood pressure low. The omega-3 fatty acids in shellfish have also been shown to reduce inflammation throughout the body.

While all these foods are great ingredients, they aren’t necessarily quick or filling on their own as a snack. As such, if you’re a person who tends to forget to eat or skips meals, high protein cereal bars are a great option for quickly packing a lot of nutrients in a single sitting. These granola bars are made from whole foods and packed with protein, making them an excellent snack choice when you’re short on time.