EmBodyDream™
Nutrient Dense Foods
NUTRIENT DENSITY CHART
Kale / 1000 / Cantaloupe / 120Collards / 916 / Apple / 91
Spinach / 886 / Peach / 88
Bok Choy / 839 / Kidney Beans / 84
Romaine / 462 / Green Peas / 84
Boston Lettuce / 412 / Sweet Potato / 81
Broccoli / 395 / Soybeans / 74
Artichoke / 352 / Tofu / 69
Cabbage / 344 / Mango / 61
Green Peppers / 310 / Cucumber / 59
Carrots / 288 / Oatmeal / 55
Asparagus / 280 / White Potato / 53
Strawberry / 254 / Brown Rice / 49
Cauliflower / 269 / Salmon / 48
Tomato / 197 / Shrimp / 46
Cherries / 197 / Skim Milk / 43
Blueberries / 155 / Grapes / 40
Iceberg Lettuce / 132 / Corn / 37
Orange / 130 / Avocado / 36
radish / Banana / 36
Walnuts / 35
Almonds / 33
Chicken Breast / 32
Low Fat Yogurt / 31
Apple Juice / 30
Eggs / 29
Feta Cheese / 25
Whole Wheat Bread / 25
Whole Milk / 23
Peanut Butter / 21
Swiss Cheese / 18
Ground Beef / 17
Potato Chips / 13
Vanilla Ice Cream / 6
Olive Oil / 2
Cola / 0.6
What you will notice above are that all the items in bold, we are accessing on a Juice Fast. By using 12-15 lbs of these nutrient dense foods each day, you are alkalizing and rebuilding your body
Below is a summary of foods that rank in the top 5% for each category based on a vegetarian, vegan diet (grams per 100)
Protein Carbohydrate
34.1 soybeans 91.3 prunes (dehydrated)
31.1 pine nuts 88.6 banana
29.0 pumpkin & squash seeds 80.4 white rice
26.6 wheat germ 78.6 chestnuts
26.3 peanuts,no skin 77.6 barley,scotch pearled
25.3 dulse 77.4 raisins
24.7 lentil 77.4 brown rice
24.3 mung bean 75.4 white wheat
24.0 sunflower seeds 75.3 wild rice
20.0 chickpea 73.4 rye
19.3 pistachio 72.9 dates
18.6 almond 72.9 millet
18.6 sesame seeds 72.1 wheat, soft winter(pastry)
17.2 cashew 71.8 apple, dried
Proteins: wheat bran, English walnuts, brazil nuts, rice bran, wild rice, wheat(hard spring), and hot red peppers are close behind.
Carbohydrates: wheat (hard winter), durum wheat, dried figs,peach, prune, pear, apricots; lima, pinto, red and mung beans; chickpea.
Fats
100 nut and seed oils 66.9 Brazilnut
71.6 macadamia nuts 64.9 coconut meat,dried
71.2 pecan 64.0 english walnut
62.4 filbert 53.4 sesame seeds
60.5 pinon nut 48.4 peanuts, no skin
54.2 almond 47.4 pignolia nuts
53.7 pistachio 47.3 sunflower seeds
46.7 pumpkin & squash seeds
Cashews, fresh coconut meat, coconut cream & milk, olives, soybeans, avocado, rice bran, wheat germ
The following charts contains foods with the highest mineral content (top 5%) All charts are in mg. Per 3oz. The following are acid-binding:
Calcium / Iron / Potassium / Magnesium / SodiumOrange peel 161 / Peach,dried 6.0 / Banana 1477 / Banana,dehyd
132 / Olive,green 2400
Fig,dried 126 / Apricot,dried 5.5 / Lychee 110 / Fig,
dried 71 / Olive, sevillano 828
Ripe,mission fig 106 / Logan 5.4 / Apricot
979 / Apricot,dried 62 / Olive, ascolano 813
Prune,dehydrated
90 / Prune,dehydrated 4.4 / Date 648
Fig 640 / Date 58 / Olive, mission 750
Kelp 1093 / Dulse 150 / Dulse 8060 / Kelp 760 / Kelp 3007
Irishmoss 885 / Kelp 100 / Kelp 5273 / Dulse 220 / Irishmoss 2892
Dulse 296 / Hot,red,pepper 7.8 / Irishmos 2844 / Beet greens 106 / Dulse 2085
Kale,collards,mustard, turnip greens 250 / Parsley 6.2 / Hot, red pepper 1201
/ Spinach 88 / Pepper,hot, dry red 373
Calcium / Iron / Potassium / Magnesium / Sodium
Parsley 203
Dandelion 187 / Beet greens,
swiss chard 3.3 / Spinach 795
Parsley
727 / Swiss Chard 65 / NZ Spinach 159
Horseradish 96
Sesame seeds,whole 1160 / Pistachio 7.3 / Pistachio 972 / Almond 270 / Coconut water 25
Almonds 234 / Butternut 6.8 / Chestnuts,dried 875 / Cashew 267 / Coconut meat 23
Filbert 209 / Black walnut 6.0 / Almond 773 / Brazil 225 / Waterchestnut,Chinese 20
Brazil 186 / Pinon 5.2 / Brazil 715 / Filbert 184 / Cashew 15
Soybeans,dried 226 / Lima,white bean 7.8 / Lima 1529 / Peanuts 206 / Peas,dried 35
Garbanzo 150 / Mung 7.7 / White 1196 / Lima ,dried peas 180 / Lentil 30
White bean 144 / Broad, garbanzo,lentil,red 6.9 / Mung 1028 / White bean 170 / Garbanzo 26
Pinto bean 135 / Pinto 6.4 / Pea1005 / Red 163 / White bean 19
Wt bran 119 / Rice bran 19.4 / Rice bran 1495 / Wt.bran 490
Rice bran 76 / Ricepolish 16 / Wt. Bran 1121 / Wt.germ 336
Wt germ 72 / Wt bran 14.9 / Wt germ
827 / Millet 162
Rice polish 69 / Millet 6.8 / Rice polish 714 / Wheat (all) 160
The following is a chart of foods with the top 5% Vitamin content Vitamins A, B-1,B-2, C and Niacin
Vitamin A / Vitamin B1 / Vitamin B2 / Vitamin C / NiacinApricots,dried 10,900 / Acerola juice 1600 / Peach,dried 5.3
Mango 4800 / Aceola cherry 1300 / Apricot,dried 3.3
Peach,dried 3900 / Acai / Banana,dehydrated 2.8
Cantaloupe 3400 / Guava 242 / Date 2.2
Hot,red,dry pepper 77,000 / Hot,red,raw pepper 369 / Hot,red,dry pepper 10.5
Dandelion greens 14,000 / Sweet red pepper 204 / Kelp 5.7
Sorrel 12,900 / Kale 186 / Mushroom 4.2
Carrots 11,000 / Parsley 172 / Kale 2.1
Parsley8000 / Collards 152 / Collards 1.7
Black walnut 300 / Pinon 1.28 / Almond .92 / Pinon 4.5
Pistachio 230 / Brazilnut .96 / Chestnut,dried .38 / Almond 3.5
Pecan 130 / Pecan .86 / Cashew .25 / Cashew 1.8
Butternut 100 / Pistachio .67 / Pinon .22 / Brazilnut 1.7
Soybean 690 / Peanut 1.14 / Peanut 17.2
Pea 680 / Soybean 1.10 / Pea,dry 3.0
Snap bean 600 / Pinto .84 / Mung 2.6
Vitamin A / Vitamin B1 / Vitamin B2 / Vitamin C / Niacin
Lima 290 / Pea,dry.74 / Broadbean 2.5
Broadbean 220 / White bean .65 / Red bean 2.3
Rice bran 2.26 / Wt.germ .68 / Rice Bran 29.8
Wt. Germ 2.01 / Wild rice .63 / Rice polish 28.2
Rice polish 2.01 / Millet .38 / Wt. Bran 21.0
**Acid-forming elements are Phosphorus,Chlorine, Sulfur, Silicon, Iodine and Bromine.
**See doc on Alkaline (acid binding) and Acid Foods
Sea Vegetables:
Four varieties of sea vegetables have been found preserved in Japanese burial grounds that were 10,000 years old. The Australian Aborigines use three different types of sea vegetables. The Native American Indians include alaria (wakame-like), nori (laver), and kelp in their traditional diets. The Atlantic coastal people of Scandinavia, France, and the British Isles also have been eating sea vegetables for centuries.
Gram for gram, they are higher in minerals and vitamins than any other class of food. They are rich in vitamins A, B, C, and E. The minerals in sea vegetables are found in similar ratios to those in the blood. Sea vegetables produce substantial amounts of proteins, complex carbohydrates, carotenes, and chlorophyll. For example, dulse and nori have 21.5 and 28.4 grams of protein respectively per hundred grams of sea vegetable, and are very high in fiber. Laver nori, for example, has approximately twice as much protein as tofu per weight and more insoluble and soluble fiber than oat bran.
They have approximately 2-4.5% fat, and 40 to 45 grams of carbohydrate per hundred grams of sea vegetable. Alaria (essentially identical to the Japanese wakame) and kelp are extremely high in calcium. All of the sea vegetables seem to be high in potassium, with kelp being the highest, followed by dulse and alaria. Alaria and kelp are high in magnesium, each having three times the RDA per 100 grams. Kelp and alaria have very high amounts of iodine. One hundred grams of kelp has approximately ten times the estimated RDA of iodine. One hundred grams of alaria and nori have approximately 8487 and 4266 IU of vitamin A per hundred grams. One hundred grams of most of the sea vegetables has about one-third the RDA of the B vitamins, one-tenth the RDA of vitamin C, and about one-third the RDA of vitamin E.
Sea vegetables also contain chelating agents that are effective for protection against the absorption of radioactive particles.
From There is a Cure for Diabetes by Cousens and Rainoshek: "Kelp absorbs from seawater almost all the nutrients, minerals and trace elements that are essential to life. Kelp contains over 60 minerals and elements, 21 amino acids, simple and complex carbohydrates and several essential plant growth hormones. Being rich in amino acids, vitamins, minerals and trace elements is one of the key reasons why kelp is known as a great promoter of glandular health, especially for the pituitary, adrenal and thyroid glands. Kelp was first used medicinally to treat enlarged thyroid glands. Physicians didn't know why kelp was effective, until it was discovered that it was exceptionally rich in iodine and that enlarged thyroids were due to an iodine deficiency. Because iodine worked by stimulating the thyroid gland that controls the metabolism, it was noted that those who took iodine lost weight more easily. From these observations, kelp was then used to assist in weight loss. It has been suggested that kelp's positive effects in assisting metabolism may help in lowering cholesterol. This versatile seaweed is also widely used to maintain healthy skin and hair. Kelp's most dramatic application is its ability to neutralize heavy metal pollution and radiation in the body."
The body does not produce iodine and it is often difficult to get adequate levels from food; however, the ocean is an abundant source. Sea vegetables (sea weed) are a concentrated source of iodine, and although fish contain this mineral, most also have high levels of mercury. Soil around oceans typically has sufficient iodine levels while inland and mountainous areas contain little or none. Sea vegetables, animals that graze near coastal areas, organic crops grown in iodine-rich soil (although soil content varies, even in organic crops), animal products that have had iodine added to feed, iodized salt, and supplements are among the best known sources of iodine.
Nuts and Seeds
Can some foods make you smarter? Research shows that nuts and seeds just might boost your brainpower and balance your moods. That's right, everything from the most common nuts -- such as walnuts, hazelnuts, cashews and almonds -- to the more exotic seeds and nuts can clear up that "brain fog... They are an excellent source of protein and healthy fat.
BRAZIL NUTS
Brazil nuts have about 2,500 times as much selenium as any other nut.
Selenium is a powerful antioxidant which has been proven to protect against heart disease and cancers like prostate cancer.
Brazil nuts high selenium content also discourages the ageing process and stimulates the immune system. In a study of patients with early Alzheimers disease, antioxidants - including selenium - boosted mood and mental performance. Like all nuts, brazil nuts are an excellent source of protein and fiber. Brazil nuts are high in minerals including zinc and magnesium, and contain useful amounts of phosphorous, copper and iron.
Almonds: High in Vitamin E, folate, riboflavin (B2), calcium, magnesium,as well as monounsaturated and polyunsaturated fats. They contain phytosterols which help to lower harmful cholesterol. They contain no cholesterol.
Sesame Seeds: Very high in calcium, iron,especially whole seeds
Pumpkin Seeds: Very high in protein
Sunflower seeds: Very high in protein,B1 (Thiamine)High in phosphorus,calcium
Hemp seeds are one of the most nutritionally complete foods on the planet earth. The tiny shelled seed of the amazing hemp plant has a pleasant nutty flavor, similar to sunflower seeds. The seeds are packed with nutrients-they are an excellent source of the essential fatty acids (EFAs), and they deliver these EFAs in a balanced 3.75:1 ratio. Hemp seed contains the rare fatty acid gamma-linolenic acid (GLA). Hemp seed is a source of complete protein, containing all the essential amino acids. It is equal to flax seed as a source of short-chain omega-3 fatty acids
Pine Nuts: Highest in protein. High in Vit. B1(Thiamine)
Filberts: High in calcium, potassium,, magnesium, sulfur
Walnuts: High in Omega 3’s
SEED AND NUT MYLKS
Beyond dairy, and even beyond cooked (and highly allergenic) soy milk and rice milk, lies the real prize: nutrient-dense, omega-3 and omega-6 fatty acid, live, fresh, homemade seed and nut mylks. Until now, you may have paid 12 dollars a gallon for soy or rice milk, and bought with it preservatives and cane sugar, which for most of us who are now glycemic-index conscious is less than the best choice. Drinking a milk that is pre-made for you places you at the ingredient whims of the company who made it. The great thing about seed and nut mylks (that is M-Y-L-K) is that they can be made to your liking—low or higher on the glycemic index, with better ingredients all the way. Your top seeds and nuts for making these creamy beverages are: sesame, pumpkin, hemp, almond, brazil nut, and walnut. Sweeteners include the low-glycemic stevia to moderate/high glycemic ingredients such as mesquite powder, agave nectar, and raw honey. To these mylks you can add spices such as carob, raw chocolate, vanilla, cinnamon, and nutmeg. The superfoods chlorella, spirulina, maca, and bee pollen granules are also excellent.
A great benefit to making your own mylk is that it is fast, easy, and less expensive than diary or store bought versions of soy, rice, hemp or almond mylks. In addition, the storage of ingredients is minimal compared to the cases of store-bought mylks I used to buy. In addition, I feel better about not contributing to the production, processing, transport and accumulating waste resulting from pre-packaged mylks. If you are a parent, making mylk is a great way to get kids involved in the kitchen and the creation of their own food. Kristen Whitcoe has written a wonderful book, The Almond Mylk Book, inspired by her family’s good experiences making almond mylk together.