Health Tidbit #4

Hello! This article contains two graphs which give an easy representation of nutrient-dense foods, however, I could not get them to copy into email. Hense, you may want to send the attachment and view it that way. These foods may be good to consider when thinking of new foods to try this week for our 10 bonus points. Kale, who knew?

Health Tidbit#4: Eat Nutrient-Dense Food

Mmmm…Nutrients

Nutrient-dense foods are foods that have a high level of nutrients compared to the number of calories they contain. These nutrients include vitamins, essential fatty acids, fiber and minerals.

Adding these foods to your diet will ensure that you are eating healthy foods as opposed to empty calorie foods that will only promote fat storage and weight gain. Nutrient-dense foods aren't difficult to find. You will find that the more you are able to learn about the food you eat, the more you can use specific foods to assist you in your overall health goals.

Nutrient-dense Vegetables

Some of the most common vegetables available are considered nutrient-dense. These healthy vegetables include but are not limited to, asparagus, bell peppers, cabbage, celery, eggplant, green beans, leeks, mustard greens, potatoes, spinach, sweet potatoes, turnip greens, avocados, broccoli, carrots, cucumbers, garlic, mushrooms, onions and squash.

Let's look at the nutritional values for asparagus to get an idea of just how nutrient-dense these vegetables can be. Asparagus is great for maintaining heart health, is a natural diuretic, and contains enzymes that aid in digestion. One serving (1 cup) contains more than 100 percent of the recommended daily value of vitamin K, more than 60 percent of the recommended daily value of folate, and more than 30 percent of the recommended daily value of vitamin C. This leafless green veggie also contains vitamin A, tryptophan, vitamin B1, vitamin B2, manganese, dietary fiber and several other vitamins and minerals.

Nutrient-dense Fruits

Nutrient-dense fruits are also commonly found in most grocery and produce stores. Examples include apples, avocados, blueberries, figs, kiwi, papaya, plums, raspberries, bananas, cranberries, grapes, oranges, pineapple, raisins, and watermelon. Additional fruits that have high nutrient content include apricots, cantaloupe, grapefruit, lemons, limes, pears, prunes, strawberries and tomatoes.

Bananas are a good example of a nutrient-dense fruit as they are loaded with vitamin B6, potassium, fiber, manganese and vitamin C. The combination of vitamins and minerals found in bananas is great for promoting heart health, protecting eyesight, soothing ulcers and promoting proper digestion.

Nutrient-dense Meats and Seafood

Even meats, many of which are reported as having high levels of fat, can be nutrient-dense if you select the healthiest varieties. Healthy, nutrient-dense meats include lean organic beef, chicken, turkey, calf's liver, lamb and venison. Nutrient-dense seafoods include cod, salmon, shrimp, halibut, scallops and tuna.

A single 4-ounce serving of beef (broiled for optimal health), for example, contains more than 100 percent of the daily recommended value of tryptophan, more than 60 percent of the daily recommended value of protein, and almost 50 percent of the recommended daily value of vitamin B12. A serving of lean beef also contains high levels of zinc, selenium, vitamin B6, iron, phosphorus, and a number of other vitamins and minerals. Choose organic beef to avoid hormones and other additives

Top 10 Super Foods

1. Collard, mustard & turnip greens – Nutrient Score: 1000
2. Kale – Nutrient Score: 1000
3. Watercress – Nutrient Score: 1000
4. Bok Choy – Nutrient Score: 824
5. Spinach – Nutrient Score: 739
6. Brussels sprouts – Nutrient Score: 672
7. Swiss chard – Nutrient Score: 670
8. Arugula – Nutrient Score: 559
9. Radish – Nutrient Score: 554
10. Cabbage – Nutrient Score: 481

Dr. Fuhrman's Micronutrient Scores

Joel Fuhrman, M.D., author of Eat for Health, created rankings of foods according the nutrients they pack--vitamins, minerals, antioxidants, etc. According to Fuhrman, here are the top "superfoods", along with their Aggregate Nutrient Density Index (ANDI) scores:

Important to note: Researchers are learning more about specific antioxidants and nutrients every day, so just because your favorite fruit or veggies isn't on this list, doesn't mean it's not a good choice. Instead, let this list guide you to eat more of a variety of fruits and veggies, but don't let it steer you away. For instance, I love kiwi fruit, and I don't see it here. Oddly, studies have shown that kiwi--ounce for ounce--is a highly nutrient dense fruit. So, go figure. This list, like most research, is an opinion. But I still find it fascinating, if not informing.

Are you surprised by anything on this list (I'm a little stunned by the fact that olive oil seems to have the same nutrient count as ice cream!)?