Posted by Dan Barry on

The best foods for you, ranked

Diet trends and fads are everywhere and everyone's got opinions on what you should and shouldn't eat. But wouldn't it be great if there were just a simple to understand (but super complex to scientifically determine) ranking system for foods?

Look no further. 

The ANDI or Aggregate Nutrient Density Index does just that. Dr. Joel Fuhrman, MD developed the scale by using the idea that health = nutrients divided by calories. 

Yeah ok, we know that's more math than you've seen since high school. The important thing is that all the work is done for you (and the concept is pretty simple). You want to eat foods that have the most nutrients per calorie. 

So the absolute best foods for you according to ANDI? You guessed it: kale. It also tied with collard greens, mustard greens and watercress. These foods all scored 1000. 

Your everyday spinach gets a 707, which isn't too shabby, Popeye. But some things might surprise you. Apples only get a 53 and bananas score a 30. Olive oil is also a low performer on the scale, scoring just a 10. But the absolute worst thing ranked on the ANDI scale? Soda. If you do nothing else, avoiding all the extra sugars in pop can be a step in the right direction for your health. 

But alright, enough already. Without further ado: 

Kale

1000

Collard Greens

1000

Mustard Greens

1000

Watercress

1000

Swiss Chard

895

Bok Choy

865

Spinach

707

Arugula

604

Romaine

510

Brussels Sprouts

490

Carrots

458

Cabbage

434

Broccoli

340

Cauliflower

315

Bell Peppers

265

Asparagus

205

Mushrooms

238

Tomato

186

Strawberries

182

Sweet Potato

181

Zucchini

164

Artichoke

145

Blueberries

132

Iceberg Lettuce

127

Grapes

119

Pomegranates

119

Cantaloupe

118

Onions

109

Flax Seeds

103

Orange

98

Edamame

98

Cucumber

87

Tofu

82

Sesame Seeds

74

Lentils

72

Peaches

65

Sunflower Seeds

64

Kidney Beans

64

Green Peas

63

Cherries

55

Pineapple

54

Apple

53

Mango

53

Peanut Butter

51

Corn

45

Pistachio Nuts

37

Oatmeal

36

Shrimp

36

Salmon

34

Eggs

31

Milk, 1%

31

Walnuts

30

Bananas

30

Whole Wheat Bread

30

Almonds

28

Avocado

28

Brown Rice

28

White Potato

28

Low Fat Plain Yogurt

28

Cashews

27

Chicken Breast

24

Ground Beef, 85% lean

21

Feta Cheese

20

French Fries

12

White Pasta

11

Cheddar Cheese

11

Apple Juice

11

Olive Oil

10

White Bread

9

Vanilla Ice Cream

9

Corn Chips

7

Cola

1

 

 

While you're getting healthy, why not make a difference in the health of others around the globe? 

Marc Skid is an eco-friendly organic Pima cotton underwear brand dedicated to helping people live healthy and sustainable lives. Find out just how easy it is to make your Marc on the world at marcskid.com.


Older Post Newer Post