Without a doubt, a diet rich in fresh fruits and vegetables is better than one loaded with processed foods, but it's important to note that not all produce is considered nutritionally equal. Joel Fuhrman, a nutrition researcher, physician, and author of Super Immunity, even has a formula for it.
"Your healthy life expectancy is proportional to the micronutrient-per-calorie density of your diet. We want to get as many micronutrients as possible per caloric buck," he said at a lecture at the 92nd Street Y, Well+Good reports. In other words, foods that are nutritionally superior contain tons of micronutrients like vitamins, minerals, and antioxidants for every carbohydrate ingested.
To simplify his advice, Fuhrman created the acronym "G-BOMBS" which stands for greens, beans, onions, mushrooms, berries, and seeds.
"These are the foods that you should eat every day, making up a significant proportion of your diet," he explains on his website. They are "extremely effective at preventing chronic disease, including cancer and promoting health and longevity."
In other words, add these nutrient-dense ingredients to your diet stat.
Beans and legumes are the most nutrient-dense carbohydrate source, says Fuhrman. They're digested slowly and have a stabilizing effect on blood sugar, making them ideal for preventing diabetes and weight loss.
Regularly consuming mushrooms is associated with a decreased risk of breast, stomach, and colorectal cancers. Certain varieties are also anti-inflammatory and stimulate the immune system.
Seeds and nuts are high in micronutrients, including phytosterols, minerals, and antioxidants. He recommends stocking up on flax, chia, and hemp seeds, which are all high in omega-3 fats.