Nutrition is the Key to Health Podcast

I will list the highest nutritional yields in each food category. These are the top guns of their categories, the biggest bang for your nutritional buck, if you will. The higher the nutrient richness score, the better it is.

Vegetables

  • Spinach 65
  • Swiss Chard 55
  • Crimini Mushrooms 47
  • Asparagus 43
  • Broccoli 40
  • Romaine Lettuce/Salads 40
  • Collard Greens 38
  • Kale/Mustard Greens 34
  • Tomatoes 34
  • Brussels Sprouts 33
  • Green Beans 33
  • Summer Squash 32
  • Bell Pepper 29
  • Cauliflower 29
  • Celery/Fennel 25
  • Green Peas 24
  • Cabbage 22
  • Carrots 22
  • Winter Squash 20
  • Beets 15
  • Eggplant 15
  • Garlic 15
  • Onions/Leeks 14
  • Sweet Potatoes 13
  • Cucumbers 11
  • Potatoes 8

Fruits

  • Strawberries 24
  • Raspberries 18
  • Cantaloupe 14
  • Pineapple 12
  • Kiwi 11
  • Oranges 11
  • Papaya 11
  • Watermelon 11
  • Apricots 9
  • Grapefruit 8
  • Grapes/Raisins 8
  • Blueberries 7
  • Cranberries 7
  • Bananas 6
  • Plums/Prunes 6
  • Lemons/Limes 4
  • Apples 3
  • Fig 3
  • Pears 3

Herbs and Spices

  • Parsley 21
  • Mustard Seeds 15
  • Basil 11
  • Turmeric 11
  • Cinnamon 10
  • Cayenne Pepper 8
  • Black Pepper 7
  • Ginger 5
  • Dill 4
  • Cilantro 3
  • Rosemary 3

Whole Grains

  • Oats 12
  • Rye 10
  • Quinoa 7
  • Brown Rice 7
  • Whole Wheat 7
  • Buckwheat 5

Diary and Eggs

  • Eggs 18
  • Low-Fat Milk 17
  • Yogurt 15
  • Low-Fat Cheese 9
  • Goat’s Milk 8

Fish and Shellfish

  • Tuna 24
  • Shrimp 23
  • Salmon 21
  • Cod 21
  • Sardines 20
  • Scallops 14

Poultry and Lean Meat

  • Calf’s Liver 41
  • Grass-Fed Beef 15
  • Venison 14
  • Lamb 12
  • Chicken 11
  • Turkey 11

Nuts and Seeds

  • Sunflower 18
  • Flaxseeds 13
  • Sesame Seeds 12
  • Pumpkin Seeds 11
  • Walnuts 8
  • Almonds 7
  • Peanuts 6
  • Cashews 5

Note on choosing your foods. As you can see from this list, blueberries only score a 7, compared to Strawberries, which score a 24. That does not mean you should never eat blueberries. Blueberries are loaded with cancer-fighting antioxidants. The deeper the color, generally the more the antioxidants. This is a guideline to show you where some of your favorites might fall.

Remember to check out my post below on organic vs conventional for money-saving tips.

Organic vs Conventional Produce

When choosing your meals, try to choose from an assortment of these top foods. It is important that you do not fall into the habit of eating the same foods every day. Try to mix it up. This will take planning and prep work on your part but you have to do it if you want to succeed.

Alicia