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Basket of vegetables - photo by jillwellington from pixabay

Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)

The table below is an extract from Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI) and will help you know which foods are the healthiest based on their nutrient density.

With nutritional excellence, our body becomes a miraculous, disease-resistant organism

Dr. Fuhrman – Super Immunity

Introduction

‘We are what we eat’ is a well known saying and it is true. Our bodies use the food and supplements we eat to build new cells and repair damaged tissue. In fact, according to Dr. Fuhrman, if we were to take a sample of a fat cell from your body, we would be able to tell exactly where that fat came from whether it be avocado, chicken, or sunflower oil.

Phytonutrients are more important than macronutrients (protein, carbohydrates and fats) in determining your health, weight and longevity. Dr. Fuhrman’s Nutritarian diet is based on the following formula:

Dr. Fuhrman's formula for optimum healthy food is nutrient density divided by calories

Health equals the nutrient density of your food divided by the Calories.

Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)

Use the following chart to make healthy food choices. Supplements that include ingredients extracted from the following foods are also wonderful, but use them as a way to fortify a diet already high in fresh fruits and vegetables.

FoodScore
Kale1,000
Collards1,000
Swiss chard895
Bok Choy865
Romaine lettuce510
Carrots458
Broccoli340
Cauliflower315
Red bell peppers265
Mushrooms238
Asparagus205
Tomatoes186
Strawberries182
Blueberries132
Iceberg lettuce127
Grapes119
Onions109
Oranges98
Cucumbers87
Tofu82
Beans (legumes)71
Seeds68
Apples53
Corn45
Oatmeal36
Bananas30
Walnuts30
Almonds28
Avocados28
Extract: Dr Fuhrman Nutritarian Handbook and ANDI Food Scoring Guide
Dr. Fuhrman - the nutritarian diet
About Dr. Joel Fuhrman

Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing. He is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division.

Dr. Fuhrman coined the term “Nutritarian” to describe a nutrient-dense eating style, designed to prevent cancer, slow aging, and extend lifespan. For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition.

Recommended Reading

Karen Johnson - The Elated Vegan

Author Karen Johnson
Karen Johnson is a Nutritarian Coach certified with Joel Fuhrman M.D. She founded Elated Vegan in 2007 to raise awareness for farmed animals and opened the Elated Vegan Health marketplace in 2020 to help people be healthy vegans. Karen is currently studying for a Vegan Nutritionist Diploma at the Centre of Excellence.

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