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Do you know ANDI? If you love your super foods then you’ll love this new way to see just how much nutritional value is in the foods you eat.

 

Designed by Dr Joel Fuhrman, the ANDI score is based on how many nutrients is in each calorie of food. The ANDI score system awards points out of 1000 with collard, mustard and turnip greens, kale and watercress coming in as the healthiest of all foods. Nutrients include Calcium, Carotenoids, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Zinc, and Vitamins B1, B2, B6, B12, C and E.

While you need more than just nutrients – fat and protein are essential to your health – Dr Fuhrman recommends getting 30-60% of your daily calories from this list, mostly made up of green vegetables.

Top 30 ANDI Super Foods

1. Collard, mustard, and turnip greens: 1000

2. Kale: 1000

3. Watercress: 1000

4. Bok choy: 824

5. Spinach: 739

6. Brussels sprouts: 672

7. Swiss chard: 670

8. Rocket: 559

9. Radish: 554

10. Cabbage: 481

11. Bean sprouts: 444

12. Red capsicum: 420

13. Romaine lettuce: 389

14. Broccoli: 376

15. Carrot juice: 344

16. Tomatoes and tomato products: 190-300

17. Cauliflower: 295

18. Strawberries: 212

19. Pomegranate juice: 193

20. Blackberries: 178

21. Plums: 157

22. Raspberries: 145

23. Blueberries: 130

24. Papaya: 118

25. Brazil nuts: 116

26. Oranges: 109

27. Tofu: 86

28. Beans, not canned (all varieties): 55-70

29. Seeds: flaxseed, sunflower, sesame: 45

30. Walnuts: 29

We’ll be bringing you recipes packed with ANDI super foods in the next few weeks. Will you be adding more ANDI super foods to your diet?