Top 7 Nutrient Dense Foods

There is a reliable way to rate fruits and vegetables according to their nutrient content. It’s called “Aggregate Nutrient Density Index” or ANDI. This scoring system allows the food concerned to be ranked anywhere from 1 to 1000. Vitamins, minerals, beneficial plant-based compounds and antioxidant capacities are all considered to determine the ANDI score.

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Leafy vegetables are some of the highest-ranking foods on the planet in terms of their ANDI scores. This only means that their regular consumption makes it easier for you to attain optimum health as they are loaded with beneficial nutrients. Continue reading to know 7 of the leafy vegetables that easily outshine the rest with their really impressive ANDI scores.

Mustard Greens (Score: 1000)

The leaves of the mustard plant are loaded with powerful antioxidants such as vitamins A, C and K that protect the cells from being damaged by harmful free radicals.

Collard Greens (Score: 1000)

Belonging to the group of cruciferous vegetables, collard greens or collards are known to help reduce risk of cancer and heart diseases. They also have antimicrobial properties that help ward off infections.

Kale (Score: 1000)

Kale is part of the same family of vegetables as cabbage, cauliflower, broccoli and Brussels sprouts. It contains 9 amino acids as well as an assortment of vitamins and minerals for a stronger immune system.

Watercress (Score: 1000)

Aquatic or semi-aquatic watercress is loaded with antioxidants that help slow down aging and delay the appearance of skin aging signs such as wrinkles and fine lines.

Swiss Chard (Score: 895)

Popularly used in so many Mediterranean dishes, Swiss chard helps prevent an assortment of health problems. They include cardiovascular diseases, certain types of cancers, anemia and osteoporosis.

Bok Choy (Score: 865)

Also known as Chinese cabbage, bok choi is a deep green leafy vegetable that is rich in folic acid and vitamin C that wards off infection and promotes healthy skin.

Spinach (Score: 707)

Spinach is an excellent source of vitamin A for good eyesight, and iron for the prevention of anemia. Native to the central and southwestern parts of Asia, it is also loaded with antioxidants that protect your cells from free radicals.

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