6. CarrotsĬarrots have an ANDI score of 458. Similar to watercress, these little green heads have been shown to improve the stability of DNA inside white blood cells after daily consumption (1.25 cups) of them. Steamed Brussels sprouts contain cholesterol lowering benefits because of their high fiber content and ability to bind with bile acids. With an ANDI score of 490, these alien heads are chock full of good-for-you nutrients. This leafy green is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese, all of which are good for your body! With all of these flavonoids and antioxidants, it’s no surprise that spinach has been found to maintain vigorous brain function, memory and mental clarity. Spinach has a ANDI score of 707 and has a minute amount fat and cholesterol. Bok choy contains potassium for proper muscle and nerve function, and vitamin B6 for efficient carbohydrate, fat, and protein metabolism. This Chinese “superfood” has a wealth ofĬancer-fighting properties and numerous other health benefits. With an ANDI score of 865, bok choy is right behind kale and watercress as far as nutrient density goes. The latter two strengthen bones, reduce neuronal damage, protect against infection, maintain good connective tissue, and prevent iron deficiencyBok Choy 3. Watercress is rich in vitamins A, C, and K, and phytonutrients like isothiocyanates and gluconasturtiin. A cool fact about watercress was discovered in a two year study conducted at the University of Ulster: the researchers concluded that daily consumption of watercress helped to significantly reduce DNA damage to blood cells and further to resist DNA damage caused by free radicals. With an ANDI score of 1000, watercress is right up there with kale. With all of its various bioactive compounds, kale may help to fight cancer (as concluded from animals studies on two such compounds, Isothiocyanates and Indole-3-Carbinol). Kale is also lower in oxalates (substances that bind to minerals and preventing them from being absorbed) than spinach. With an ANDI score of 1000, kale is at the very top of the nutrient density chart A 100 gram portion of kale contains 200 percent of the RDA for vitamin C, 300 percent of the RDA for vitamin A (from beta-carotene), 1000 percent of the RDA for vitamin K, a giant dose of vitamin B6, fiber, potassium, calcium, magnesium, copper and manganese. By eating these foods often, the body will be more energized and function better because it has been properly fueled, so here is a list of fifteen foods that are nutrient dense that love your taste buds as much as they love your body! These foods are labeled as such for their high vitamin, antioxidant, protein, or mineral levels and should be eaten regularly, if not daily, for maximum benefit. If you’re not a vegan, then you might be a flexitarian, gluten free eater, fruitarian, vegetarian, omnivore, paleo eater, nutritiarian, or a carnivore, but everyone, no matter the diet you subscribe to or don’t subscribe to, can benefit from consuming nutrient dense foods. The main goal in the vegan world is to help animals and save the planet while simultaneously striving for optimal health therefore, it is crucial to be picky about what they (and myself included) eat. In the vegan world (and in other dietary perfectionist circles), many produce items, nuts, and seeds are broken down into their pieces and dissected to figure out what food is “super” or what food is most “nutritionally superior” because vegans generally strive to be as healthy as possible.
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