ANDI SCORES - Nutrient Density Scale

This is a sample of the ANDI (nutient density scale). This scale shows the rankings of foods according to the nutrients they pack. The following nutrients are included in the evaluation: Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc, plus ORAC score X 2 (Oxygen Radical Absorbance Capacity is a method of measuring the antioxidant or radical scavenging capacity of foods).

Colorful plant foods contain a huge variety of protective compounds, mostly unnamed at this point. Only by eating an assortment of natural foods that are nutrient-rich, can we access these compounds and protect ourselves from the common diseases that afflict Americans and the out of control medical costs.

Keep in mind that nutrient density scoring is not the only factor that determines good health! For example, if we only ate foods with a high nutrient density score our diet would be too low in fat. So we have to pick some foods with lower nutrient density scores (but preferably the ones with the healthier fats) to include in our high nutrient diet. Additionally, if a thin person or highly physically active individual ate only the highest nutrient foods they would become so full from all of the fiber and nutrients that would keep them from meeting their caloric needs and they would eventually become too thin. This of course gives you a hint at the secret to permanent weight control.

If you want to read more info on this scale, go to the Whole Foods website. This is where I got most of this information from.

So now which of these vegetables can we grow in our gardens down in the deep south?

Kale, Collards, Spinach, Cabbage, Romaine, Broccoli, Cawliflower, Green Peppers, Carrots, Strawberries, Tomatoes, Blueberries, Oranges, Canteloupe, Kidney Beans, Sweet Potatoes, Sun Flower Seeds, Apples (only a few varieties: Dorsette Golden and Anna's Apple), Peaches, Green Peas, Cucumber, Corn, and Bananas