Dr. Fuhrman’s Top 30 Secret Super Foods
Optimal health is directly related to the foods you eat. If you want to live a long healthy life, you should strive to eat as many foods with high Nutrient Scores as possible, like these 30 health-promoting super foods:
|
Nutrient Score |
Sodium (mg) |
Calories |
| 1. Collard, mustard, & turnip greens |
1000 |
46 |
74 |
| 2. Kale |
1000 |
45 |
55 |
| 3. Watercress |
1000 |
28 |
45 |
| 4. Bok choy |
824 |
87 |
31 |
| 5. Spinach |
739 |
118 |
34 |
| 6. Brussels sprouts |
672 |
49 |
84 |
| 7. Swiss chard |
670 |
470 |
52 |
|
|
|
|
| 8. Arugula |
559 |
27 |
25 |
| 9. Radish |
554 |
11 |
4 |
| 10. Cabbage |
481 |
18 |
50 |
| 11. Bean sprouts |
444 |
11 |
53 |
| 12. Red peppers |
420 |
4 |
58 |
| 13. Romaine lettuce |
389 |
22 |
48 |
| 14. Broccoli |
376 |
44 |
45 |
| 15. Carrot juice |
344 |
126 |
75 |
| 16. Tomatoes & tomato products |
190-300 |
26 |
43 |
| 17. Cauliflower |
295 |
28 |
43 |
| 18. Strawberries |
212 |
2 |
69 |
| 19. Pomegranate juice |
193 |
10 |
150 |
| 20. Blackberries |
178 |
2 |
93 |
| 21. Plum |
157 |
0 |
114 |
| 22. Raspberries |
145 |
2 |
96 |
| 23. Blueberries |
130 |
2 |
123 |
| 24. Papaya |
118 |
6 |
82 |
| 25. Brazil nuts |
116 |
1 |
230 |
| 26. Oranges |
109 |
0 |
62 |
| 27. Tofu |
86 |
9 |
69 |
| 28. Beans, not canned (all varieties) |
55-70 |
11 |
269 |
| 29. Seeds: flaxseed, sunflower, sesame |
45 |
1 |
186 |
| 30. Walnuts |
29 |
1 |
196 |
But sadly, many of America’s most favorite foods are among the unhealthiest foods you can eat. See how these typical foods measure up:
|
Nutrient Score |
Sodium (mg) |
Calories |
| 1. Plain Bagel |
18* |
379 |
195 |
| 2. Cheese Pizza, 2 slices |
17* |
672 |
281 |
| 3. Roast Beef Sandwich, w/cheese |
16* |
1633 |
473 |
| 4. Tuna Salad Sub Sandwich |
14* |
1293 |
584 |
| 5. Cheeseburger, w/bun |
14 |
976 |
359 |
| 6. Chicken Fillet Sandwich |
11* |
957 |
515 |
| 7. Blueberry Muffin |
10* |
255 |
158 |
| 8. Beef Hot Dog |
8 |
513 |
148 |
| 9. Chocolate Cake, 1 slice |
7* |
299 |
340 |
| 10.Jelly Doughnut |
6 |
249 |
289 |
* Artificially inflated nutrient score due to fortification with vitamins and minerals.
Nutrient Scores, or Aggregate Nutrient Density Index Scores* (ANDI), help you determine which foods are high in nutrient density (and which are low). ANDI scores are calculated by evaluating an extensive range of food factors, including vitamins, minerals, phytochemicals, and antioxidant capacities, based on an equal number of calories for each food. * Patent Pending