Drum roll please…The top ten most nutrient dense foods, starting with number 10 and working our way to the most nutrient dense food in the world are…let’s explore numbers 10 through 2 and talk about why these foods are the most nutrient dense foods!
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Drum roll please the top 10 most nutrient-dense Foods working our way from number 10 all the way to the most nutrient-dense food in the world are mustard greens parsley garlic radishes turnup greens charred Water Crest Coffee Garden Crest and I have to leave number
One to the end of this video uh not only because it’s shocking but also cuz uh the Youtube the YouTube Gods demand it they just love it when you watch my videos all the way to the end end but before we get to number 10 let’s explore
Numbers 10 through 2 and the nutrients they contain that make them so nutrient dense the 10th most nutrient-dense food is mustard greens they have a nutral score of 5,464 largely thanks to delivering 240% of the daily value of vitamin K 87% of the daily value of vitamin C 22% of the
Daily value of Manganese and 21% of the daily value of copper per two cups serving measured raw plus a whack load of important f nutrients like 6110 mg of glucosinolates 6 to2 200 microG of carotenoids and 4133 mg of polyphenols fun fact mustard greens are also commonly known as Chinese mustard Indian
Mustard Brown Mustard Leaf mustard mustard spinach and vegetable mustard the ninth most nutrient-dense food is parsley parsley has a neutral score of 5,491 thanks in large part to delivering 205% of the daily value of vitamin K 22% of the daily value of vit c and a large
Amount of cids nearly 1,600 microG in a mere 1/2 cup serving measured raw and fresh you know what I just realized I probably should have started with a review on how we even measure nutrient density better late than never let’s do that now the nutrier score is a measurement of total nutrients per
Calorie it’s a tool to identify the most nutrient-dense options within each food group and food subgroup to help inform our day-to-day choices I did a whole video on the neutri score how it’s calculated the science that it’s based on but as a quick review the nutral
Score is calculated as the sum of 33 nutrients relative to their daily value and then divided by the energy density of the food by dividing the amount of each nutrient by its daily value we’re putting the amount of the nutrient into the context of how much our bodies need
And by dividing by the energy density the amount of calories in a serving we’re converting a sum of percent daily values into a measurement of nutrients per calorie I.E a quantification of nutrient density one of the consequences of this calculation is that low energy density foods like all of the foods in
This top 10 list don’t need to deliver a ton of nutrients in order to have really high nutrients per calorie on the fop side very high energy density foods have to deliver an enormous amount of multiple nutrients to boost their nutrient density scores even a little bit for example walnuts are jam-packed
With biotin vitamin E copper manganese and healthy fats but because they also deliver 183 calories per 1 oce their nutor score comes out at a middling 303 but what’s cool about this top 10 list is these are all foods that deliver both a lot of nutrition and have low energy
Density so lots of nutrients per calorie and per serving and if you’re enjoying this list you will love my top 500 neutor Foods ebook which you can find in the shop on my website the eighth most nutrient-dense food is garlic garlic has a nutrier score of 5,000 622 thanks to being the most
Concentrated food source of a class of phytonutrients called thiosulfinates with 81 milligrams in a tiny one tablespoon serving that’s about three cloves in addition to delivering 6% of the daily value of vitamin B6 and manganese and 3% of the daily value for copper and vitamin C fun fact during
World Wars 1 and 2 garlic was used to prevent gang ring which was effective thanks to its antimicrobial properties the seventh most nutrient-dense food is radishes radishes have a neutral score of 5,863 largely thanks to containing a whopping 586 mg of glucosinolates in just a 1 cup serving measured raw plus
19% of the daily value of vitamin C 16% of the daily value of biotin 7% of the daily value of folate and 6% of the daily value for both copper and potassium fun fact radishes are one of the easiest vegetables to grow and the quickest to harvest in fact the
Scientific name for their genus rfus comes from the Greek meaning quickly appearing some varieties can be ready to eat in Just 4 weeks these sixth most nutrient dense food is turnip greens they have a nutral score of 6,370 thanks to delivering 230% of the daily value of vitamin K 73% of the
Daily value of vitamin C 71% of the daily value of vitamin A 43% of the daily value of copper 53% of the daily value of folate 22% of the daily value for both manganese and vitamin E 17% of the daily value for vitamin B6 and 16%
Of the daily value of calcium all in a 2 cup serving again measured raw oh and 811 Mig of glucose simulates and a huge 21,000 microG of carotenoids that reminds me of a joke why were the strawberries so upset because they were in a jam and they weren’t in the top 10 most
Nutrient tense Foods I hope that mom joke earned your subscribe the fifth most nutrient-dense food is charred rainbow charred has a nutal score of 6,573 and a two cup serving again measured raw delivers an incredible 498 of the daily value of vitamin K plus 24% of the daily value of both vitamin A
And vitamin C 14% of the daily value of both magnesium and copper 11% of the daily value of Manganese unimpressive 950 Mig of polyphenols over 10,000 microgram of cottonoids and 4.2 mg of another cool class of phytonutrients called beanes Chard is actually a type of beet cultivated for its tender earthy
Flavorful leaves at the expense of root formation so when it comes to leafy greens you you might say that chard can’t be beat get it because it it’s a it’s a type of beets moving on the fourth most nutrient-dense food is water crust water crust has a neutral score of
6,929 and a two cup serving measured raw delivers 142% of the daily value of vitamin K 32% of the daily value of vitamin C 12% of the daily value of vitamin A plus 6 65 mg of glucosinolates 710 mg of polyphenols and over 5,000 microG of carotenoids throughout history
Water crust has been used in traditional medicine across many cultures and it’s purported that hypocrates chose the location of his very first hospital based on being close to a stream where Water Crest grew I’ve got good news the third most nutrient-dense food is coffee coffee is such a concentrated source of
Polyphenols with 623 Mig per cup while only containing 2 calories if you’re drinking it black and that’s why it has such an incredibly High neutral score of 7,036 you also get 14% of the daily value of Biotin and 10% of the daily value of vitamin B2 per cup of coffee
I’ll do a whole video focused on coffee at some point but the great news for coffee lovers is that a wealth of scientific evidence shows that drinking coffee in moderation which is up to about 3 cups per day reduces risk of type 2 diabetes cardiovascular disease Parkinson’s disease Alzheimer’s disease
Some forms of cancer gout gallstones depression and a variety of liver diseases you might say there’s sufficient grounds to suggest there’s a lot of Health perks to drinking coffee I’ll see myself out okay this is what is so cool about the neutor score calculation I would never in a million years have guessed
That these would be the top 10 most nutrient-dense Foods here are some other fun surprises from the Nutri score calculation strawberries are actually about twice as nutrient dense as blueberries and calop melon has about dou double the nutrient density of honeydew melon iceberg lettuce is more nutrient dense than artichoke celery or
Cucumbers dark meat turkey is slightly more nutrient dense than light meat turkey and beef lever and kale have about the same nutrient density and the biggest surprise of all the top most nutrient-dense food is Oh wait we’re actually at number two the second most nutrient-dense food is Garden Crest
Garden Crest has a nutal score of 11,265 a two cup serving measured raw delivers 4 42% of the daily value of vitamin K 33% of the daily value of copper 296 of the daily value of Manganese 175% of the daily value of magnesium 96% of the daily value of zinc
77% of the daily value of vitamin C 38% of the daily value of vitamin A 26% of the daily value of iron 24% of the daily value of calcium 20% of the daily value of both vitamin B2 and folate 17% of the daily value of potassium 15% of the
Daily value of vitamin B6 133% of the daily value of both Biotin and phosphor plus 170 Mig of glucosinolates 77 Mig of polyphenols and over 165,000 microG of carotenoids wow Garden Crest is harder to find in grocery stores in North America but it is very easy to grow as a
Micr green at home okay we’re finally there the top most nutrient-dense food is canned clam liquid AKA clam juice how does canned clam liquid earn its chart topping neutral score of 4 13,744 a 1 cup serving only has 5 calories making it a very low energy density food but it also delivers an
Impressive 500% of the daily value of vitamin B12 104% of the daily value of copper 22% of the daily value of phosphorus 18% of the daily value of selenium 8% of the daily value for both manganese and potassium 6% of the daily value for both magnesium and choline 5%
Of the daily value for vitamin E and 4% of the daily value for both vitamin B2 and iron now if you’re going to incorporate this into your diet note that it can also be high sodium so make sure to look for low sodium options also please do not start a trend of drinking
Clam juice instead think a clam chowder Linguini with clam sauce or Clamato juice this top 10 list was very fun but I am not suggesting that you always just choose the highest neutal score foods to eat instead the best way to use the neutr score is to identify the most
Nutrient-dense options for each each component of your meal among the foods you like have access to and can afford for example cantaloup is the most nutrient-dense type of melon among the common varieties that you’re likely to find in the grocery store it has a nutral score of
457 strawberries are not only the most nutrient dense Berry but actually the most nutrient dense of common fruits found in most grocery stores they have a neutral score of 762 and for example oysters are the most nutrient-dense type of seafood and the most nutrient-dense variety of apples is Granny Smiths so
Think of simple swaps and additions that you can make to your meals to up your overall nutrient intake and remember that on nutrivore there are no Foods you have to avoid but also no Foods you have to eat
