The ANDI or the Aggregate Nutrient Density Index is a scale that has been designed to measure the content of nutrients in fruits and vegetables. The food can now be ranked from 1 to 1000 according to the content of antioxidants, vitamins, minerals and plant-based compounds that they contain.
Wondering what are the highest foods on this scale? Leafy vegetables! This means that a regular consumption of leafy greens will help take in a considerable amount of nutrients that bring a heavy and positive impact on the health. Here are 7 leafy greens that should be included in your everyday diet:
- Mustard Greens (Score – 1000)
These leafs are loaded with a great number of antioxidants. In combination with Vitamin C, K, and A, they will protect the body against the action of harmful free radicals.
- Collard Greens (Score – 1000)
They belong to the Cruciferous family of vegetables and they are known for their ability to reduce heart diseases and cancer. They also eliminate infections due to their antimicrobial properties.
- Kale (Score – 1000)
This leafy green is a part of the same family as cabbage, broccoli or cauliflower. It is loaded with no less than 9 amino acids, vitamins and minerals, all of them working together to boost the immune system.
- Watercress (Score – 1000)
Filled with antioxidants that will delay the aging process, the consumption of watercress will keep at bay the fine lines and wrinkles as well.
- Swiss Chard (Score – 895)
Present in many Mediterranean dishes, the Swiss Chard will prevent many health problems, including cancer, cardiovascular conditions, anemia, and osteoporosis.
- Bok Choy (Score – 865)
This Chinese cabbage is basically a leafy green extremely rich in folic acid and vitamin C. Any infection will be eliminated and the skin will look much better if it’s consumed on a regular basis.
- Spinach (Score – 700)
This is a great and powerful source of vitamin A, which we all know how great it is for the vision. The fact that spinach contains a high amount of iron is already known, even for the cartoons. Remember Popeye? A high content of iron means better prevention of anemia. The antioxidants that protect the body from the action of the free radicals are also present, so make sure to introduce this wonderful leafy green in your diet and stick to it!