Recently, I had the pleasure of attending a plant-based, health-focused cruise around the Caribbean called Holistic Holiday At Sea. For a week, I learned all about the many health benefits of a plant-based diet. I also learned a lot about nutrition in general, and how certain foods are especially helpful when it comes to preventing cancer, heart disease, and even the common cold. We all know that fruits, nuts, seeds, whole grains, and beans are good for us — but as you might suspect, vegetables are the most nutrient-dense foods, and they pack the most healthiness into every bite.
One of the many fun things about Holistic Holiday At Sea was that each night, you came back to your cabin to a few healthy presents. One such present was Dr. Fuhrman's Nutritiarian Handbook & ANDI Scoring Guide. In the book, Dr. Fuhrman uses something he calls the Aggregate Nutrient Density Index (ANDI) to rank the most nutrient-dense foods you can eat. The system scores foods on a scale of 0-1000 (1000 being the best), based on the amount of vitamins and minerals each food delivers for every calorie consumed.
Unsurprisingly, vegetables come out on top, as they pack the most nutrients per bite. But some are better than others! Keep in mind that while some of the vegetables at the end of this list might sound like they have low scores (300/1000 for example), they are still the most nutrient-dense foods that exist. Bustle also spoke with Julieanna Hever, M.S., R.D., C.P.T. ,who's known as The Plant Based Dietician, to back up the benefits of these powerful veggies. So here, ranked, are the top 30 most nutrient-dense vegetables you can eat.