What are the fastest way to get nutrients from a healthy source? This answer you can get by checking “Aggregate Nutrient Density Index” (ANDI) and in this way you can find out if the foods you are consuming have the sufficient nutrients you need for a healthy body and mind. The ANDI is a system that is used to rate the nutrient levels of fruits and veggies from 1 to 1000.
To determine the ANDI level of any particular fruit or vegetable, the ANDI system takes into account the vitamins, minerals, antioxidant capacities and the beneficial plant-based compounds (think chlorophyll). A high score means the plant contains more nutrients, which means healthier for you, which means faster nutrients in a smaller package, which means you can keep up with that healthy-super-busy lifestyle you’ve gotten so good at rocking.
In case you were wondering, the bottom ten include feta cheese (20), white bread (17), white pasta (16), French fries (12), cheddar cheese (11), apple juice (11), olive oil (10), vanilla ice cream (9), corn chips (7), cola (1).
Mustard Greens (Score: 1000)
Nutrient dense greens. Just give up now and start making yourselves salad for lunch, make your own dressing, toss some fish or chicken on top. Maybe gets some seeds on them.
Collard Greens (Score: 1000)
A staple among southern comfort food, these are actually so good for you. Another thing to mix into your mustard green salad. Collard greens have anti-cancer and antimicrobial properties.
Kale (Score: 1000)
Hello, we call it a superfood for a reason. It’s chockfull of amino acids and antioxidants.
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)
Swiss chard helps prevent cardiovascular diseases, certain types of cancers, anemia and osteoporosis.
Bok Choy (Score: 865)
That one tiny healthy part of essentially, a boxed heart attack. 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. Sautee it with onions and feta cheese and roll it in a whole wheat wrap for a healthy version of Greek Spanakopita.
In doubt how to use these vegetables? Check our articles for delicious recipes where these vegetables are main ingredients.