Using The Aggregate Nutrient Density Index:

Eat Cleaner with the ANDI Index

Aggregate Nutrient Density Index, or ANDI, is a tool created by Dr. Joel Fuhrman to help you quickly and easily gauge the nutritional value of different foods. To establish the ANDI scores, Dr. Fuhrman ranks the nutrient value of common foods based on how many nutrients they deliver to your body for the number of calories consumed.

The ANDI scores are based on 34 crucial nutritional parameters, and foods are ranked on a scale of 1 to 1000. ANDI scores are determined by assessing an extensive range of micronutrients, including vitamins, minerals, phytochemicals, and antioxidant capacities. The higher the score, the more nutritious the food is considered to be.

Dr. Fuhrman’s formula breaks down into this simple formula: 

And merely put, a diet consisting of high-ranking ANDI foods will provide you with more nutrients per calorie, which is a key to excellent health.

The ANDI score can help guide you in various ways: 

  1. Find nutrient-dense foods with low calories 
  2. Compare the nutritional value of different foods


For example, Watercress blows other foods out of the water regarding taste and nutrition, scoring a perfect ANDI score of 1,000. See how Watercress stacks up against other vegetables on Dr. Fuhrman’s ANDI index.

So let’s see how consuming foods high on the ANDI index, like Watercress, benefit your daily life.

Improve Weight Loss

A diet high on the ANDI index might help you lose weight more successfully. One reason for supporting this is that high-ANDI foods are nutrient-dense, indicating that they are high in nutrients and low in calories. Therefore, a high ANDI score suggests you can eat more of these foods without consuming extra calories.

Also, foods that are high on the ANDI index are traditionally lower in carbohydrates and high in fiber. This combination helps regulate your blood sugar, preventing weight gain. 

Additionally, foods high on the ANDI index tend to be filling. Feeling full longer can help you eat fewer calories and achieve more successful weight loss.

Increase Energy

When your diet is high on the ANDI index, you can also help improve your energy levels throughout the day. Evidence suggests that foods high on the ANDI index are low in toxins and rich in nutrients. Such a diet helps your body function optimally. The high fiber content and blood sugar stabilization also support your energy levels.

Watercress contains vitamins B1, B2, B3, and B6, which are also considered natural energy sources.

Improve Immune Function

Foods high on the ANDI index can help improve your immune system and lower your risk of infection. For example, Watercress is high in Vitamins A and C, which protect the body against free radicals. Watercress has more Vitamin C than an orange and supports the normal function of blood vessels, healing of wounds, iron absorption, and neurological function.

Improve Mood

Watercress scores highly on the Antidepressant Food Scale because it contains many necessary Antidepressant Nutrients. For example, gram for gram, it has more folate than a banana and more Vitamin C than an orange. Moreover, it’s a rich source of iron, and unlike many plant irons, the body can easily absorb its iron. This is because Vitamin C promotes the absorption of plant iron by converting it into the same form found in meat, which the body can easily absorb. The high level of Vitamin C in Watercress means that it is a rare green leaf with good iron availability. Iron absorption alone should move watercress to the top of the shopping list, particularly for the growing number of vegans and vegetarians who must source their iron from plants.

Improve Skin and Eye Health

Foods like Watercress, that rank high on the ANDI index, can also help improve your skin health. Watercress is rich in antioxidants and will help protect your cells from damage, reducing inflammation and irritation in the skin. Furthermore, diets high on the ANDI index help improve your skin’s elasticity and diminish the appearance of fine lines and wrinkles. Because Watercress is a good source of Vitamin A, this leafy green is a fantastic natural source of this nutrient to aid in skin and eye health.

There are numerous benefits to eating foods high on the ANDI index. Not only might it help you lose weight and improve your health, but it may also improve your mental and skin health. So if you’re looking for a healthy and delicious way to enhance your well-being, try adding more Watercress to your diet using our recipes. Also, be sure to balance your diet with foods rich in complex carbs, protein, and healthy fats.

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