Have you ever been curious about which vegetables will give you the biggest nutritional bang for your buck? So were we!
We did some research and found informative models ranking the nutrient density of vegetables. It was clear that green vegetables, both leafy greens and cruciferous, stole the show. The top four most nutrient-dense vegetables, according to the Aggregate Nutrient Density Index (ANDI) created by Dr. Fuhrman, were green vegetables that scored a perfect score of 1000.
The Centers for Disease Control and Prevention (CDC) ranked the nutrient density of powerhouse fruits and vegetables (PFV) with a different approach, but returned similar results. The top five nutrient-dense vegetables all fall into either the leafy green or cruciferous classification.
We looked at both studies and decided that Dr. Fuhrman’s ANDI scores give better insight into the true nutrient density of these vegetables. CDC’s study measured fruits and vegetables on 17 nutrients while the ANDI score takes over 30 nutrients into account.
So what are these dynamite veggies?
1. KALE
ANDI Score: 1000
Brief Nutritional Content Overview: fiber, potassium, folate, phosphorus, protein, vitamins A, C, K -- just to name a few.
2. COLLARD GREENS
ANDI Score: 1000
Brief Nutritional Content Overview: vitamins A, C and K, calcium, fiber, protein, iron, magnesium.
3. MUSTARD GREENS
ANDI Score: 1000
Brief Nutritional Content Overview: fiber, vitamins A, C and K, carotenes, flavonoid antioxidants, zinc, potassium.
4. WATERCRESS
ANDI Score: 1000
Brief Nutritional Content Overview: protein, vitamins A, C and K, manganese, potassium, thiamin, riboflavin.
5. SWISS CHARD
ANDI Score: 895
Brief Nutritional Content Overview: potassium, iron, vitamins A, C and K, fiber, magnesium, lutein, niacin.
We’ve only just scratched the surface of these nutrient-dense greens. There are loads of nutrients in these vegetables that can keep you healthy and fight chronic disease. Check out our recipes for creative ways to add more nutrient-dense greens to your diet!
Sources:
Centers for Disease Control and Prevention
Medical News Today (Collard Greens)
