For each of the World's Healthiest Foods, I have set a high standard for nutrient density. However, some foods are more nutrient-dense than others, even within the comprehensive list of my World's Healthiest Foods. The Total Nutrient-Richness Chart below can be used to quickly and easily determine the amount of nutrients these foods provide per calorie. It displays the world's healthiest foods in order of their total nutrient-richness score and food group. The number of health-promoting nutrients each food provided at a richness level of excellent, very good, or good was used to calculate this score. To learn more about how this total score was calculated,
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TOTAL NUTRIENT-RICHNESS CHART
Vegetables
Fruits
Spinach
65
Strawberries
24
Swiss chard
55
Raspberries
18
Crimini mushrooms
47
Cantaloupe
14
Asparagus
43
Pineapple
12
Broccoli
40
Kiwifruit
11
Romaine Lettuce/Salads
40
Oranges
11
Collard Greens
38
Papaya
11
Kale/Mustard Greens
34
Watermelon
11
Tomatoes
34
Apricots
9
Brussels Sprouts
33
Grapefruit
8
Green Beans
33
Grapes/Raisins
8
Summer Squash
32
Blueberries
7
Bell Peppers
29
Cranberries
7
Cauliflower
29
Bananas
6
Celery/Fennel
25
Plums/Prunes
6
Green Peas
24
Lemons/Limes
4
Carrots
22
Apples
3
Winter Squash
20
Figs
3
Beets/Beet Greens
15
Pears
3
Eggplant
15
Garlic
15
Beans and Legumes
Sweet Potatoes
13
Lentils
20
Cucumber
11
Soybeans
20
Potatoes
8
Kidney Beans/Pinto Beans
19
Avocados
7
Lima Beans
18
Corn
7
Black Beans/Navy Beans
16
Sea Vegetables
7
Garbonzo Beans
16
Shiitake Mushrooms
5
Tofu
16
Olives/Olive Oil
4
Dried Peas
14
Fish and Shellfish
Nuts and Seeds
Tuna
24
Sunflower Seeds
18
Shrimp
23
Flaxseeds
13
Salmon
21
Sesame Seeds
12
Cod
21
Pumpkin Seeds
11
Sardines
20
Walnuts
8
Scallops
14
Almonds
7
Peanuts
6
Cashews
5
Dairy and Eggs
Whole Grains
Eggs
18
Oats
12
Low-Fat Milk
17
Rye
10
Yogurt
15
Quinoa
7
Low-Fat Cheese
9
Brown Rice
7
Goat's Milk
8
Whole Wheat
7
Buckwheat
5
Herbs and Spices
Parsley
21
Poultry and Lean Meats
Mustard Seeds
15
Calf's Liver
41
Basil
11
Beef, Grass-Fed
15
Turmeric
11
Venison
14
Cinnamon
10
Lamb
12
Cayenne/Red Chili Peppers
8
Chicken
11
Black Pepper
7
Turkey
11
Ginger
5
Dill
4
Cilantro
3
Rosemary
3
You might get some very interesting results from this chart. Take, for instance, the high values for vegetables. Vegetables contain an unusually high number of nutrients that are good for health and very few calories, so this idea makes perfect sense. Now, contrast these values with those of an additional food group, such as whole grains. You will notice that no whole grain scores higher than 12 for total nutrient richness. Nevertheless, 77% of vegetables do. Whole grains are lower in nutrient content than vegetables as a whole.
You will immediately notice the difference in nutrient-richness when you compare the score for a grain like whole wheat to the score for a vegetable like spinach. Whole wheat only contains four nutrients, in contrast to the spinach example on page 36, which contained 22 nutrients in high concentration.
One cup cooked cracked
wheat
16 calories
Nutrient
%DV
Manganese
56
Dietary Fiber
33
Tryptophan
28
Magnesium
15
This does not mean that whole grains like whole wheat cannot play a significant role in a healthy diet—even a diet that is designed to help you lose weight. All of the healthiest foods in the world can. However, their role ought to be more limited than that of fresh fruits, salads, and vegetables, which are ideal for Healthy Weight Loss because of their high content of nutrients that improve health and low calorie content. This will be particularly emphasized if the charts are examined once more. Whole wheat only contains four nutrients for almost four times as many calories as spinach, which contains 22 nutrients in high concentration for 41 calories!
Regarding these total nutrient-richness scores, I would like to make one additional point. They let you quickly see which foods are best for you as the foundation for your weight loss program, as I already mentioned.
They immediately demonstrate the unique advantages of vegetables and salads over other food groups. It cannot be overstated how important it is to emphasize vegetables and salads in a World's Healthiest Foods approach to weight loss!
After going over the fundamentals of nutrient-rich foods, I'll wrap up Section 1 by outlining a few significant ways in which the nutrients in these foods benefit your health.
In Section 2, I will demonstrate in detail how these foods make it easier for you to lose weight.