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41 Powerhouse Fruits and Vegetables

You know you should be eating several servings of leafy green vegetables and colorful citrus fruits, which have been shown to reduce cancer and chronic disease. But do you know which ones are best? You know you should be eating several servings of leafy green vegetables and colorful citrus fruits, which have been shown to reduce cancer and chronic disease.

But do you know which ones are best?

Well, thanks to the researchers at William Paterson University in New Jersey have there is now a list of 41 powerhouse fruits and vegetables ranked by the amounts of 17 critical nutrients they contain. The foods are scored by their content of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D and other nutrients.
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You may have seen other lists but researchers are calling this is the first classification scheme to define and rank powerhouse fruits and vegetables.

Topping the list is Watercress, which has been known as a superfood because it packs large amounts of a wide variety of these important substances, with a perfect score of 100.

The next five in the elite category ranking are: Chinese cabbage (91.99), chard (89.27), beet greens (87.08), spinach (86.43) and chicory (73.36).

Surprisingly, however, fruits did not score as high as the leafy green veggies on the rankings. Although berries and fruits are rich in phytochemicalsnon-essential nutrients that have protective or disease preventive properties, the study said there are no uniform data on food phytochemicals and recommended intake amounts for these compounds are lacking.

But still, highest ranking on on the list for fruits was the red pepper (41.26), followed by pumpkin (32.23), tomato (20.37) and lemon (18.72). Six foods that the researchers considered and decided to leave off the list, four were fruits: raspberries, tangerines, cranberries and blueberries. The other two were garlic and onions.

You can find the entire list here.


IdealVitamins Blog Writer
IdealVitamins Blog Writer

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