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Good nutrition is essential for health. This guide covers the fundamentals of healthy eating.
Nutrition Fundamentals
Macronutrients
Protein, carbohydrates, and fats are essential for body function.
Micronutrients
Vitamins and minerals support immune function, bone health, and energy.
Dietary Approaches
Food and Health
Buckwheat Honey Benefits
Pedialyte Guide
Is Babybel Cheese Healthy?
Top 20 Nutrient-Dense Foods (ANDI & NRF Scores)
ANDI (Aggregate Nutrient Density Index): Scores 1–1000 based on micronutrients per calorie (Fuhrman). NRF (Nutrient Rich Foods Index): Validated vs HEI-2005; emphasizes nutrients to encourage per 100 kcal (Drewnowski).
| Rank | Food | ANDI Score | Key Nutrients per 100 kcal | Budget-Friendly |
|---|---|---|---|---|
| 1 | Kale | 1000 | Vit K, A, C, Ca, Mg, lutein | ✓ |
| 2 | Collard Greens | 1000 | Vit K, A, C, Ca, folate | ✓ |
| 3 | Mustard Greens | 1000 | Vit K, A, C, Ca, fiber | ✓ |
| 4 | Watercress | 1000 | Vit K, C, A, Ca, PEITC | ✓ |
| 5 | Spinach | 707 | Vit K, A, folate, Mg, Fe, lutein | ✓ |
| 6 | Bok Choy | 678 | Vit K, C, A, Ca, folate | ✓ |
| 7 | Arugula | 604 | Vit K, A, folate, Ca, nitrate | ✓ |
| 8 | Romaine Lettuce | 510 | Vit K, A, folate, K | ✓ |
| 9 | Broccoli | 340 | Vit C, K, folate, sulforaphane | ✓ |
| 10 | Brussels Sprouts | 320 | Vit C, K, folate, fiber | ✓ |
| 11 | Carrots | 240 | Vit A (β-carotene), K, fiber | ✓ |
| 12 | Red Bell Pepper | 210 | Vit C (3x orange), A, B6 | ✓ |
| 13 | Strawberries | 182 | Vit C, folate, manganese, anthocyanins | Seasonal |
| 14 | Blueberries | 132 | Vit C, K, manganese, anthocyanins | Frozen ✓ |
| 15 | Salmon (wild) | — (NRF high) | Omega-3, Vit D, B12, Se, protein | Canned ✓ |
| 16 | Sardines | — (NRF high) | Omega-3, Vit D, B12, Ca, Se | ✓ Canned |
| 17 | Eggs | — (NRF high) | Choline, B12, D, lutein, protein | ✓ |
| 18 | Greek Yogurt (plain) | — (NRF high) | Protein, Ca, B12, probiotics | ✓ |
| 19 | Lentils | — (NRF high) | Folate, Fe, fiber, protein | ✓ |
| 20 | Almonds | — (NRF high) | Vit E, Mg, Mn, fiber, protein | Bulk ✓ |
Data sources: Fuhrman ANDI (Whole Foods Market); Drewnowski NRF 9.3 (Am J Clin Nutr 2009). Budget-friendly = widely available < $3/lb or per serving.
Related Articles
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- 3-Day Grapefruit Diet Plan
- Nutritional Disorders Guide
Last updated: November 2026
