What is the nutritional value index of products?

The choice of foods rich in nutrients is a contribution to health. This applies not only to minerals and vitamins, but also to antioxidants and other phytochemicals. Products incorporating these components are indispensable for longevity and health.

Nutrition experts agree that vegetable products of different colors contain a large list of protective elements. Daily using them, it is possible to prevent the occurrence of common age pathologies.

The modern diet, which has a low nutritional value, causes the accumulation of excess weight in humans. Deficiency of nutrients provokes the development of many ailments. Filling in the flaw, we can find the answer, how to maintain a normal body weight, increase health and achieve longevity.

But how do you know which foods are rich in essential nutrients? Let's pay attention to the results of research in nutrition.

The American specialist Dr. Joel Furman developed the cumulative nutritional value index - ANDI. It quantitatively measures the level of nutrients in the product: micro- and macroelements, vitamins, phytochemicals, antioxidants.

A short list of nutrients from the nutritional value index table - ANDI:

• Magnesium and calcium.
• Lycopene.
• Selenium and zinc.
• Carotenoids (lutein, beta-carotene).
• Vitamin E.
• Vitamin C.
• Insoluble and soluble dietary fiber.
• Vitamins of group B.
• Iron.

The diet, which advocates Dr. Joel Fuhrman, prefers:

• Plant products;
• Unprocessed food in the conditions of food production;
• Unsaturated vegetable fats;
• Products rich in nutrients.

Calculate the value of cereals or beans is not difficult, it will be more difficult to assess the nutritional value of processed and packaged food. Such food will have a low ANDI.

We present the list of products distributed by the number of points from 1 to 1000.

It is worth paying attention: if the diet is based solely on the ANDI criterion, there will be undesirable health consequences due to the lack of accounting for the fat content of the products. Such a diet will be useful if a person wants to lose weight and limits calorie content.

The nutritional value of the three product groups:

1.Products having the highest nutrient content ascending:

• Lentils
• Oranges
• Iceberg lettuce
• Blueberries
• Tomatoes
• Garnet
• Strawberry
• Asparagus
• Carrot
• Artichoke
• Pepper green
• Cauliflower
• Romaine lettuce
• Cabbage head
• Rukola
• Brussels sprouts
• Spinach
• Bok Choi
• Kale.

Products that have an average amount of nutrients, ascending:

• Avocado
• Tofu
• Shrimp
• Almond
• Salmon
• Corn
• Soy beans
• Pistachios
• Cucumber
• Mango
• Oatmeal
• A pineapple
• Seed flaxseed
• Cherry
• Green peas
• Peach
• An Apple
• Sunflower seeds
• Potato sweet
• Beans
• Melon.

Products that have low levels of nutrients, ascending:

• Cola
• French fries
• Olive oil
• Ice cream vanilla
• Chips, potato
• Yogurt, non-fat
• Cheese Swiss
• Apple juice
• Bread white
• Ground beef
• Whole milk
• Chees Feta
• Whole Wheat
• Peanut Butter
• Eggs
• A hen
• Banana
• White potatoes
• Grapes
• Nuts are walnuts.

Planning your own diet, only relying on the nutritional value index, is not recommended. But for most of us, the inclusion of foods that are rich in nutrients in the diet will undoubtedly benefit.

Also, nutrient deficiencies can be compensated by biologically active additives, since it is practically impossible to completely cover the nutritional needs of the body with food. This is connected with environmental problems, and with production, and with a violation of the structure and diet.