Dr. Joel Fuhrman is known for his scoring system that provides an accurate outlook to nutrient dense foods you should eat. This ranking system is based on the micronutrients found in the food per calorie, including vitamins, minerals, and other phytochemicals. The average American diet consists of disease causing foods that contain 25% animal products and 60% processed food. In order to maintain a healthy balanced diet, the following food list provides those that rank highest on nutrient density.
Kale – 1000
Collards – 1000
Bok Choy – 824
Spinach – 739
Broccoli Rabe – 715
Chinese/Napa Cabbage – 704
Brussel Sprouts – 672
Swiss Chard – 670
Arugula – 559
Cabbage – 481
Romaine Lettuce – 389
Broccoli – 376
Carrot Juice – 344
Cauliflower – 295
Green Peppers – 258
Artichoke – 244
Carrots – 240
Asparagus – 234
Strawberries – 212
Pomegranate Juice – 193
Tomato – 164
Blueberries – 130
Iceberg Lettuce – 110
Orange – 109
Lentils – 100
Cantaloupe – 100
Kidney Beans – 100
Sweet Potato – 83
Black Beans – 83
Sunflower Seeds – 78
Apple – 76
Peach – 73
Green Peas – 70
Cherries – 68
Flax Seeds – 65
Pineapple – 64
Oatmeal – 53
Mango – 51
Cucumber – 50
The following infographic outlines some of the top superfoods to eat and their characteristics that make them good for you. Kale is listed as the top choice for nutrient dense foods due to its ability to promote eye health, contain high fiber, and support bone health. It is also available year round, offering nutrients that lowers cholesterol and increased calcium. Other superfoods to consume is coconut oil which is not only good for beauty based application, but contains monolaurin which is a nutrient found in breast milk. Coconut oil also assists your body with absorbing other nutrients you consume.
