Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories that food contains. By eating these nutrient dense foods, you get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories.
These nutrient dense foods help protect the body against illness and disease, are also either low in fat or a source of healthy fats; high in protein, which aids in muscle growth and repair; and high in fiber, which maintains normal digestive functions.
Salmon
Salmon is considered a super food because it is high in protein, a good source of iron, low in saturated fats and rich in omega-3 fatty acids. Omega-3 fatty acids are essential for a healthy heart and cardiovascular functioning. The American Heart Association recommends consuming fatty fish such as salmon twice a week. A typical 3-oz. serving of Atlantic salmon has 175 calories, 10 g of fat, 0 sugars and 19 g of protein.
Eggs
Eggs are a rich source of vitamins and minerals, including choline, which aids in brain development and memory. They are also high in protein, low in carbohydrates, and contain healthy fats. The yolk contains much of the fat and is also a source of iron. A typical egg has 75 calories, 6 g of protein, no carbohydrates and 5 g of fat.
Sweet Potatoes
Sweet potatoes are rich in antioxidants, which play a role in the prevention of heart disease and cancer. They are also a source of vitamins and minerals, such as calcium, iron, potassium and vitamins C and E. A typical large sweet potato has 162 calories, no fat and 6 g of fiber.
Quinoa
Quinoa is a grain alternative to refined, processed breads such as white or wheat bread. It is gluten-free and thus appropriate for people with food allergies or intolerances. Quinoa has more protein than other grains, and is a source of iron, riboflavin and magnesium. Just 1/2 cup of cooked quinoa has 5 g of protein, 5 g of fat and 5 g of dietary fiber.
Beans
Beans are high in dietary fiber and protein, but low in fat. The fiber in beans helps to keep blood sugar levels steady, keep cravings down and lower overall calorie consumption. Include a variety of dry beans or low-sodium canned beans in your diet, including navy, black, red, pinto and kidney beans. A typical 1-cup serving of boiled black beans has only 1 g of fat, 15 g of fiber and 15 g of protein.
Blueberries
Blueberries are rich in antioxidants which help fight free radicals that contribute to illnesses such as cancer. Such antioxidants may also prevent cataracts, glaucoma, heart disease and ulcers. Blueberries are low in calories, have no fat and are low in sugar compared to other fruits such as melons. A 1-cup serving of blueberries has only 84 calories, no fat and 4 g of dietary fiber.
Walnuts
Walnuts are considered a super-food due to their many health benefits including protection against cancer and heart disease, maintaining cognitive function, and providing protection against inflammatory skin diseases such as psoriasis. These nuts are a rich source of omega-3 fatty acids, which are considered "good" fats. A 1/4-cup serving of walnuts alone provide 90 percent of the daily quota of omega-3s recommended.
Spinach
Spinach is a rich source of vitamin C, calcium and antioxidants that aid in the prevention of disease. It also contains carotenids, which may assist in preventing macular degeneration, poor eyesight that may lead to blindness. Spinach also contains nearly 200 percent of the daily value required of vitamin K, which helps in reducing bone loss.
Oats
Oats are low in fat, and high in dietary fiber which assists in healthy digestion and waste elimination. Heart-healthy oats help keep blood glucose levels even thanks to their low-sugar and high-fiber content. This makes them a healthy grain alternative for diabetics or people who are trying to lose weight. A 100 g serving of raw oats has only 1 g of saturated fat, 11 g of dietary fiber and 17 g of protein.
Joel Fuhrman, M.D., author of Eat for Health, also created rankings of foods according the nutrients they pack - vitamins, minerals, antioxidants, etc. The ANDI ranking system he created stands for “Aggregate Nutrient Density Index” and ranks a food’s nutrient density on a scale from 1 to 1,000.
The ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities, and by dividing the nutrient level of a food by its caloric content. The motivation behind creating this index was to emphasize the importance of eating foods that are rich in nutrients on a per calorie basis.
For example, kale - a dark leafy green - scores 1,000 while soda scores 1.
As provided by Whole Foods, here are the top 10 most nutrient-dense green vegetables and their respective ANDI scores:
1. Mustard/Turnip/Collard Greens – 1000
2. Kale - 1000
3. Watercress – 1000
4. Bok Choy/Baby Bok Choy – 824
5. Spinach – 739
6. Broccoli Rabe – 715
7. Chinese/Napa Cabbage – 704
8. Brussels Sprouts – 672
9. Swiss Chard - 670
10. Arugula - 559
References
The Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients; Wendy Bazilian, Steven Pratt and Kathy Matthews; 2007
101 Foods That Could Save Your Life; David Grotto; 2007
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