Nutrient Dense Foods
NUTRIENT DENSE FOODS
“By choosing foods wisely, we can control our health destiny. But we can’t make small, moderate changes to the average diet and expect prevention; we need to make aggressive, radical changes.” (Dr. Joel Fuhrman)
“For cancer prevention, the main point is to avoid excessive calories and be physically active to avoid weight gain…” (Dr. Walter Willett, Chair of the Dept. of Nutrition, Harvard School of Public Health)
TOP 6 VEGETABLES
Dark Leafy Greens * Vit A, C, K, folate, manganese, magnesium, calcium, fiber.
May promote eye health, fight cancer, reduce diabetes risk.
Bok choy Vit C, folate, calcium, fiber.
May help promote bone health & support immunity.
Brussel Sprouts Vit A, C, K, folate, manganese, fiber, potassium, Vit B6
Linked to reduce cancer risk, especially breast, colon.
Radishes Vit C, fiber, folate
Help with weight control; may boost immune sysem.
Bean sprouts Vit C, K, folate, protein, potassium
May boost satiety & assist in weight management.
Red bell peppers Vit C (3x as much as green bell peppers), Vit A, B6, K, Fiber, manganese, folate
May promote heart health. Vit C supports immunity; carotenoids may decrease risk of
certain cancers, including lung.
*ANDI (Aggregate Nutrient Dense Index) order: mustard greens, watercress, kale, turnip greens, collard greens, spinach, Swiss chard, arugula. ANDI formulate by Dr. Joel Fuhrman.
TOP 5 FRUITS
Strawberries Vit C, potassium, fiber, folate, flavonoids
May have anti-inflammatory, anticancer effects & promotes brain health, may lower
Pomegranate juice Antioxidants, flavonoids, Potassium, fiber, calcium
Studies show it protects against plaque in arteries, anti-inflammatory effects
that help fight heart disease, some cancers, & brain degeneration.
Tomatoes Vit A, B, C, potassium, iron, Folic acid, phosphorous, fiber, carotenoids
Lycopene, a potent antioxidant may prevent certain cancers, protects skin from UV rays,
& promote overall prostate health. (Tomatoes are more powerful when cooked.)
Plums Fiber, Vit A & C.
Help support immunity, may help slow development of artherosclerosis. Polyphenols
Polyphenols from dried plums may promote bone strength and density
by regulating growth factors linked to bone formation.
Raspberries Manganese, Vit C, fiber.
Anthocyanins – red plant pigments – may protect heart health by improving artery
hardening & reducing blood pressure; ellagic acid, a phytochemical, helps kill certain
types of cancer cells.
TOP 4 BEANS AND LEGUMES
Lentils Protein, fiber, iron, manganese, magnesium, folate
Folate may improve breast, colon & brain health & lower blood pressure.
Black beans Protein, fiber, Iron, folate, manganese, magnesium
Some of the best sources of antioxidants, as indicated by their dark color; may
protect against colorectal cancer & slow tumor growth.
Adzuki beans Protein, fiber, iron, magnesium, potassium, zinc, folate
May promote heart health; help manage weight.
Red kidney beans Folate, fiber, manganese, protein, iron, tryptophan, phosphorus
May promote heart health; may help prevent diabetes.
TOP 5 GRAINS
Oats Fiber, protein, calcium, iron
Beta-glucan, a soluble fiber, can slow the release of sugar into the
bloodstream to help fight diabetes. Lowers cholesterol & may reduce
risk of heart disease & cancer.
Brown rice Fiber, manganese, selenium, magnesium, phosphorus
May improve blood glucose control; helps control weight & manage cholesterol,
and may decrease asthma risk.
Sprouted grain bread Fiber, protein, Vit B1
When grain seedlings sprout, enzymes convert some of the fats
into vitamins, minerals, and amino acids; they are more filling and have
less of a spiking impact on blood sugar than other breads.
Barley Fiber, folic acid, iron, calcium, magnesium, phosphorus, potassium, Vit E
Look for hulled barley, which contains more nutrients than pearl barley.
The FDA recently confirmed the qualified health claim linking whole-grain
barley to a reduced risk of coronary heart disease; soluble fiber lowers
cholesterol & stabilizes blood glucose levels.
Quinoa Protein, calcium, lysine, iron, magnesium, Vit E, potassium, phosphorus, fiber
Bolsters heart health; may protect against certain types of cancer,
including breast. Grain with highest amount of protein. Called the Mother Grain.
TOP 5 NUTS AND SEEDS
Brazil Nuts Selenium, calcium, magnesium, Omega-3 fatty acids, protein, Vit A, iron
One of the richest sources of selenium. May bolster immunity, reduce risk of cancer,
& promote liver health.
Sunflower seeds Vit B1, B5 & E, manganese, magnesium, selenium, phosphorus, folate
May help prevent cardiovascular disease & alleviate arthritis symptoms.
Flaxseeds Lignans (phytoestrogens), fiber, Omega-3s, alpha-linolenic acid (ALA)
May prevent colon, breast, skin, and lung cancers; can help treat rheumatoid arthritis
& other inflammatory diseases; may decrease cholesterol levels, arterial plaque formation,
& diabetes risk.
Sesame seeds Protein, calcium, Vit B3, iron, zinc.
May decrease breast cancer risk.
Pumpkin seeds Protein, iron, zinc, omega-3s, manganese, magnesium, phosphorus
Helps reduce cholesterol; may promote prostate health.
Over the past two decades, Dr. Fuhrman has reviewed 20,000 studies on nutrition, and thus developed a the ANDI. Information taken from article by Jessica Rubino entitled, “The Nutrient-Dense Diet”, as featured in Delicious Living, a publication of Cape Cod Natural Foods.