CNBC TV18
By Priyanka Deshpande
Published Dec 15, 2023
The Aggregate Nutrient Density Index or ANDI is a scoring system that rates foods on a scale from 1 to 100 based on nutrient content.
Developed by Dr Joel Fuhrman, an American celebrity doctor, ANDI is assigned to whole foods that contain the highest nutrients per calorie. Take a look at some of the top veggies on ANDI scale.
Watercress is a nutritional powerhouse with the highest nutrient density per calorie.
Thriving in cool streams, its peppery flavor can be enjoyed raw or cooked, but it retains maximum vitamin C when consumed raw.
Watercress Nutrient Density Score – 100%
Rich in beta-carotene and vitamin K, it offers antioxidant benefits, supports anti-inflammation, aids blood clotting, and maintains bone density.
Also known as Napa Cabbage, it is rich in vitamins such as folate, B-vitamin, and vitamins C and K.
Chinese Cabbage Nutrient Density Score – 92%
To get the most vitamin C from Chinese cabbage, enjoy it raw in salads and sandwiches.
Additionally, it has a variety of antioxidants with anti-inflammatory properties, all for just 9 calories a cup.
A lush green vegetable from the same family as beets, its leaves taste somewhat like mild spinach.
Despite having less vitamin C per calorie than watercress and Chinese cabbage, Swiss chard is a good source of vitamin K.
Swiss Chard Nutrient Density Score – 89%
However, Swiss chard should be avoided if you have a history of calcium oxalate kidney stones.
In terms of flavour and texture, beet greens are similar to spinach, although they have a stronger flavour.
These leafy greens can be eaten cooked or raw in salads, just like spinach, Swiss chard, or other leafy greens.
Beet Greens Nutrient Density Score – 87%
However, they have a high oxalate level, similar to Swiss chard, so it is preferable to cook them to lower their oxalate content.
Spinach is widely available and is rich in nutrients like vitamins A, C, and K, and a great source of fibre.
Spinach Nutrient Density Score – 86%
These leaves should be avoided if you have a history of kidney stones caused by calcium oxalate.
Spinach has a high oxalate content, just as Swiss chard, beet greens, and other vegetables.