Plant-Based Diets, Health Information, and AI
Garden of Vegan is always about health and nutrition. And we are also interested in the latest information and studies. So, what did we do at Garden of Vegan? We did our own brief AI test across several AI sites (including ChatGPT and Bing) to see what AI would return to a simple question: "What is the most nutrient dense vegetable, fruit, legume, and grain in terms of vitamins and minerals?". Here are the general results (combined) *.
Vegetables
Watercress was listed:
Watercress is often considered the most nutrient-dense vegetable. It scores high in vitamins A, C, and K, and provides a good amount of calcium, iron, and magnesium.
but spinach was also listed by other AI systems (one listing below which similar responses were common to multiple sites)
Spinach is often considered one of the most nutrient-dense vegetables because it is rich in vitamins (like vitamin K, A, C, and folate) and minerals (such as iron, magnesium, and calcium) while being low in calories.
and yet another AI system discussed kale:
The most nutrient-dense vegetable appears to be kale. Kale is loaded with vitamins A, C, and K, as well as minerals and antioxidants. It is considered a "nutrient powerhouse" that is low in calories.
Other highly nutritious vegetables include spinach, broccoli, cauliflower, Brussels sprouts, and Swiss chard. These vegetables are rich in a variety of vitamins, minerals, fiber, and beneficial plant compounds
Fruits
Guava was reported as a standalone.
Guava stands out as a nutrient powerhouse. It's incredibly rich in vitamin C, providing more than double the daily recommended intake in just one fruit. It also contains significant amounts of dietary fiber, folate, and potassium
And other AI systems stated:
Among fruits, berries (such as blueberries, strawberries, and raspberries) are known for their high antioxidant content and good levels of vitamins (especially vitamin C) and minerals (like potassium and manganese).
and yet another AI system stated:
...Pomegranates and grapes
Citrus fruits like grapefruits and oranges
Other colorful fruits like apples, plums, mangos, papaya, pineapple, bananas, peaches, pears, and melons
These fruits provide a range of vitamins, minerals, antioxidants, and other beneficial plant compounds
Legumes
Lentils was reported as a standalone.
Lentils are among the most nutrient-dense legumes. They are packed with protein, fiber, folate, iron, and manganese. Lentils are particularly beneficial for vegetarians and vegans due to their high iron content
And other AI systems also listed lentils, however another AI system stated:
...The most nutrient-dense legume appears to be chickpeas (also called garbanzo beans). Chickpeas are an excellent source of fiber, protein, folate, copper, manganese, and other vitamins and minerals. Other highly nutritious legumes mentioned include lentils, peas, kidney beans, black beans, soybeans, and pinto beans.
Grains
Quinoa was reported as a standalone.
Quinoa is a top contender in the grain category. It contains all nine essential amino acids, making it a complete protein. Additionally, quinoa is rich in magnesium, phosphorus, manganese, and folate
And other AI systems also listed Quinoa, however another AI system stated:
The search results do not identify a single "most nutrient-dense" grain, but highlight the nutritional value of whole grains in general. Whole grains like oats are described as being low in fat, high in fiber, vitamins, and complex carbs
Our summary of AI results
The AI winners are:
Vegetables: Watercress, Spinach and Kale.
We have always known the high nutritional value of green leafy vegetables. You can find a good variety of them in our meals and produce boxes.
Fruits: Guava, Berries, and Citrus Fruits.
We always write about the benefits of fruits with ample vitamins plus antioxidant properties and also include these in our meals, sides, and produce boxes.
Legumes: Lentils and Chickpeas, among other beans.
We also know about the iron, protein and other nutrients of legumes and have a wide array of meals which include them.
Grains: Quinoa came out as a top winner.
We recognize the high nutrients in this grain and have meals which include quinoa and other highly nutritious grains such as oats.
Our analysis of AI results
We believe the AI systems have concluded the most nutrient dense food are likely accurate based on its analysis of data The slight differences might depend upon the way the AI results are listed depending upon serving sizes, raw vs cooked quantities, or the way the food is prepared, but in looking at their results, you can see that those foods returned are indeed nutrient dense -- which was the point of the prompt and not specifically to treat any specific nutritional deficits in diets.
Note: AI systems do not have the definitive answer to a specific health problem or goal. As we have seen, different AI systems can show different results. So if people need definitive health information relative to their current conditions, medical opinions from your doctor(s) should be followed and one should not rely on AI models.
Our Conclusion
The results returned from this AI experiment are in alignment with what we already knew about, write about, and what are included in our meals. You will find our meals, sides, and pantry items include those listed vegetables, fruits, legumes and grains. We know that eating a balanced plant-based diet can help maintain or improve your health and thatis why we deliver super nutritious meals direct to you!
When you shop at Garden of Vegan, you get delicious meals and sides with high amounts of vegetables, fruits, nuts, seeds, and grains with high nutrient content. In addition, Garden of Vegan is 100% certified organic, gluten-free, preservative and additive-free, and 100% plant-based. So you can improve your diet by getting the healthiest organic, plant-based meals delivered directly to your home or office.
We aim to make getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.
How can Garden of Vegan improve your health?
Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:
1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!
2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.
3. Garden of Vegan also has many meal plans to help you achieve your health goals.
So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.
Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.
Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. You can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll reach out to you as soon as possible.
We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.
Additional health information from Garden of Vegan
Garden of Vegan Vitamin Guide:
Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.
References:
* Note, we are specifically not labeling which AI systems are returning what precise results, as to not bias the results which we are presenting. But, here are the systems we used:
Bing Copilot (on Skype),
ChatGPT3.5 (https://chatgpt.com/)
Chat & Ask AI (https://askaichat.app)
Duck Duck Go AI (https://duckduckgo.com/?q=DuckDuckGo+AI+Chat&ia=chat&duckai=1)
Perplexity (https://www.perplexity.ai)
Also, some of the sites offered very similar or duplicate results because they use the same or overlapping data sets.
Our prompt was exactly: "What is the most nutrient dense vegetable, fruit, legume, and grain in terms of vitamins and minerals?"
Different prompts or slightly modified prompts can show different results or conclusions.
