Saturday, January 17, 2015

Top 10 Nutrient Dense Veggies & Fruits

Wild watercress

Saturday, January 17, 2015

The Center for Disease Control and Prevention did a recent study on nutrient density of 47 vegetables and fruits to determine which ones were the top sources of 17 vitamins and minerals.

It was not possible to include phytochemical data in the scores so total health benefits are not inclusive in the ranking scores.

Leafy greens were in the top half with other veggies in the next grouping.    For the fruits that qualified as a “powerhouse” source of nutrition, they were in general at the bottom of the ranking.

Like Mom said, “Eat your vegetables.” 

Here is the table of the ranking:
Item                    Nutrient Density Score
Watercress            100.00
Chinese cabbage    91.99
Chard                    89.27
Beet green             87.08
Spinach                 86.43
Chicory                  73.36
Leaf lettuce            70.73
Parsley                  65.59
Romaine lettuce     63.48
Collard green         62.49
Turnip green          62.12
Mustard green        61.39
Endive                   60.44
Chive                     54.80
Kale                      49.07
Dandelion green     46.34
Red pepper            41.26
Arugula                 37.65
Broccoli                 34.89
Pumpkin                33.82
Brussels sprout      32.23
Scallion                 27.35
Kohlrabi                25.92
Cauliflower            25.13
Cabbage               24.51
Carrot                   22.60
Tomato                 20.37
Lemon                  18.72
Iceberg lettuce      18.28
Strawberry            17.59
Radish                   16.91
Winter squash        13.89
Orange                  12.91
Lime                      12.23
Grapefruit(red/pink)11.64
Rutabaga               11.58
Turnip                   11.43
Blackberry             11.39
Leek                      10.69
Sweet potato          10.51
Grapefruit (white)   10.47

Here is a link to the report:  www.cdc.gov/pcd/issues/2014/13_0390.htm 

As you are planning your garden for next year, you can add some of the top powerhouses!

No comments:

Post a Comment