If you take a look in your fridge and fruit bowl – what is in them? Are they filled with the powerful vegetables and fruits? There is a new study that is ranking produce based on how nutrient-dense each item is with cabbage, beet greens and watercress, at the top of the list.
The study claims there are 17 critical nutrients that our bodies need: vitamin D, vitamin B12, vitamin A, potassium, fiber, calcium folate, protein, and several others.
“A powerhouse fruit or vegetable is a fruit or vegetable that’s packed with nutrients that are beneficial in preventing chronic disease,” lead researcher Dr. Jennifer Di Noia claims. The William Paterson University scientist’s findings were published in the Centers for Disease Control and Prevention journal.
Her wish is that these rankings will help the consumer make the best health choices at the supermarket.
Out of 47 foods studied, there are only six – tangerines, raspberries, garlic, cranberries,blueberries, and onions – that didn’t meet the powerhouse criterion.
That does not mean they’re not healthy, though. Dr. Di Noia points out that consumers don’t need to eat only those at the top of the list, and avoid the others. She suggests that you eat a several selections of produce when making your meals.
Here’s the list of 41 nutrient-dense vegetables and fruits:
Cruciferous vegetables and dark leafy greens made up most of the top.
- Chinese cabbage
- Beet greens
- Leaf lettuce
- Romaine lettuce
- Collard green
- Turnip green
- Mustard green
- Dandelion green
- Red pepper
- Brussels sprouts
- Iceberg lettuce
- Winter squash (all varieties)
- Grapefruit (pink and red)
- Sweet potato
- Grapefruit (white)
Eating these vegetables and fruits cooked or raw, just stay away from boiling them as this can cause you to lose most of the nutrients, but if you do you can hang onto the water and put a spoonful in each serving or add the water to soups.
Fresh is the way to have 100% of the minerals and vitamins from these nutrient dense foods. If you cook them by steaming, you will lose only a small amount of their nutrients.
I hope you find this interest and informative. I have begun to incorporate these powerful foods into my diet and have started to see the results. I actually feel healthier with more energy. I rarely get sick and have lost a few pounds already. I think I have discovered not only what foods are healing and healthy but also what to eat and lose weight.