This nifty list ranks popular plant foods by the 17 nutrients thought to lower the risk of heart disease and cancer.
At this point the advice to eat fruit and vegetables for optimal health has been roundly hammered into our heads – but where do we go from there? Once we’ve embraced the idea of plants on the plate, is their further room for improvement? To take it to the next level, Jennifer Di Noia, associate professor of sociology at William Paterson University, took an in-depth look at the nutrient profiles of 47 fruits and vegetables.
Di Noia focused on 17 nutrients that the United Nations and the Institute of Medicine consider essential to good health and for lowering the risk of heart disease and cancer: Potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. She then calculated how many of these nutrients each food contained per calorie of energy that it provided. The more nutrients per calorie, the higher rating a food received, as indicated by the corresponding number in the list below. “It gives people a way of thinking how to maximize the nutrients per calorie,” she says.
** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.
Since the ranking doesn’t consider foods based on their phytochemicals, you may notice an absence of the usual contenders on lists of this ilk (as in, no blueberries). Instead, think of these as the basic powerhouse fruits and vegetables … and know that anytime you select produce over processed food you really can’t go wrong. And perhaps the best takeaway? I just want to say one word to you. Just one word. Are you listening? Watercress.
1. Watercress: 100.00
2. Chinese cabbage: 91.99
3. Chard: 89.27
4. Beet green: 87.08
5. Spinach: 86.43
6. Chicory: 73.36
7. Leaf lettuce: 70.73
8. Parsley: 65.59
9. Romaine lettuce: 63.48
10. Collard green: 62.49
11. Turnip green: 62.12
12. Mustard green: 61.39
13. Endive: 60.44
14. Chive: 54.80
15. Kale: 49.07
16. Dandelion green: 46.34
17. Red pepper: 41.26
18. Arugula: 37.65
19. Broccoli: 34.89
20. Pumpkin: 33.82
22. Scallion: 27.35
23. Kohlrabi: 25.92
24. Cauliflower: 25.13
25. Cabbage: 24.51
26. Carrot: 22.60
27. Tomato: 20.37
28. Lemon: 18.72
29. Iceberg lettuce: 18.28
30. Strawberry: 17.59READ THE REST OF THE ARTICLE…
Pin this by clicking here:
Are you struggling to lose weight and keep it off?
FREE SMOOTHIE WEIGHT LOSS BUNDLE
For A Limited Time, Grab Your FREE 260+ Page Smoothies For Weight Loss Bundle So You Can:
* Shed your excess weight without cravings
* Triple your energy levels without coffee
* Get glowing, clear skin naturally
Are you feeling run down and are struggling with ever increasing health problems?
Green Thickies new 7 Day Detox will help you drop a dress size, improve your skin, your energy will soar and you are going to be so in control and proud of yourself.
You won't go hungry on this diet ... And better yet - it actually requires minimal time in the kitchen.
Get results like this...Hi Katherine,
I just wanted to tell you I completed the 7 day detox and I feel so great.
I have lost 6lbs, do not feel like I need more my morning coffee, the flushing of my facial skin from rosacea has dramatically reduced and I am so excited to wake up each morning and make a green thickie for breakfast!!
I am a stay at-home, homeschooling momma of 3 littles and at times so busy I would forget to feed myself!
I would go most of the day without eating and then snack on random things.
I gained 60 pounds the last 6 years during pregnancy.
I have lost 30lbs but recently plateaued and have felt so frustrated.
I’ve tried everything from paleo and keto to the point where I didn’t know what to eat or how much and felt like even eating fruit was bad for me which thankfully it’s not!
What a game changer for me. Thank you for sharing a simple but effective program.
I’m so excited to continue another week with this plan! Thankful Stephanie
Use this special voucher to get $10 off: WEBSITE (Add discount code WEBSITE at the checkout)
Click here to get started
- 10 Second Banana Ice Cream Recipe (Using Only Bananas) - November 1, 2020
- Is A Banana A Berry? I Reveal The Truth - October 1, 2020
- 10 Extraordinary Banana Nutrition Facts - September 1, 2020