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The Top Ten ANDI Scores

    Hey everybody, good morning!  By now it's no secret that eating right is a vital component to your health and wellness success.  The following information should provide some additional insight as to which foods provide the best compliment to those efforts.  If there's one thing I'd like you to take away from this (other than just the nutritional info itself), it's to be open to trying new things and experimenting a little bit.  Don't assume you won't like something, try it and find out!

Top Ten ANDI Scores
ANDI stands for "Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.

GREEN VEGETABLES
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

NONGREEN VEGETABLES
1. Radish - 554
2. Bean Sprouts - 444
3. Red Pepper - 366
4. Radicchio - 359
5. Turnip - 337
6. Carrot - 336
7. Cauliflower - 295
8. Artichoke - 244
9. Tomato - 190
10. Butternut Squash - 156

FRUIT
1. Strawberries - 212
2. Blackberries - 178
3. Plum - 157
4. Raspberries - 145
5. Blueberries - 130
6. Papaya - 118
7. Orange - 109
8. Cantaloupe - 100
9. Kiwi - 97
10. Watermelon - 91
11. Peach - 73
12. Apple - 72
13. Cherries - 68
14. Pineapple - 64
15. Apricot - 60

BEANS
1. Lentils - 104
2. Red Kidney Beans - 100
3. Great Northern Beans - 94
4. Adzuki Beans - 84
5. Black Beans - 83
6. Black-Eyed Peas - 82
7. Pinto Beans - 61
8. Edamame - 58
9. Split Peas - 58
10. Chickpeas (Garbanzos) - 57

NUTS & SEEDS
1. Sunflower Seeds - 78
2. Sesame Seeds - 65
3. Flax Seeds - 65
4. Pumpkin Seeds - 52
5. Pistachios - 48
6. Pecans - 41
7. Almonds - 38
8. Walnuts - 34
9. Hazelnuts - 32
10. Cashews - 27

WHOLE GRAINS
1. Oats, old-fashioned - 53
2. Barley, whole grain - 43
3. Wild Brown Rice - 43
4. Brown Rice - 41
5. Barley, pearled - 32
6. Wheat berries - 25
7. Cornmeal, whole grain - 22
8. Quinoa - 21
9. Millet - 19
10. Bulgar - 17



REFERENCES
  • Wholefoodsmarket.com, Healthstartshere





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