Getting The Most Out Of Your Vegetables

In 2014 scientists produced a list of 41 powerhouse vegetables that they concluded provide the most health benefits from the 17 nutrients most associated with lower rates of chronic diseases. Vegetables were ranked by nutrient density, bio-availability, and calorie cost.
About The Method
Science has long asserted that certain foods are associated with lower rates of chronic diseases (heart disease, diabetes, etc.), and the authors of the study sought to classify those foods, using their nutrient density, bio-availability (ease with which the body can use those nutrients), and caloric value.
What Were The Results?
The 41 most nutritionally dense vegetables in order:
- Watercress (Score: 100.00)
- Chinese cabbage (Bok Choy) (Score: 91.99)
- Chard (Score: 89.27)
- Beet green (Score: 87.08)
- Spinach (Score: 86.43)
- Chicory (Score: 73.36)
- Leaf lettuce (Score: 70.73)
- Parsley (Score: 65.59)
- Romaine lettuce (Score: 63.48)
- Collard green (Score: 62.49)
- Turnip green (Score: 62.12)
- Mustard green (Score: 61.39)
- Endive (Score: 60.44)
- Chive (Score: 54.80)
- Kale (Score: 49.07)
- Dandelion green (Score: 46.34)
- Red pepper (Score: 41.26)
- Arugula (Score: 37.65)
- Broccoli (Score: 34.89)
- Pumpkin (Score: 33.82)
- Brussels sprout (Score: 32.23)
- Scallion (Score: 27.35)
- Kohlrabi (Score: 25.92)
- Cauliflower (Score: 25.13)
- Cabbage (Score: 24.51)
- Carrot (Score: 22.60)
- Tomato (Score: 20.37)
- Lemon (Score: 18.72)
- Iceberg lettuce (Score: 18.28)
- Strawberry (Score: 17.59)
- Radish (Score: 16.91)
- Winter squash (Score: 13.89)
- Orange (Score: 12.91)
- Lime (Score: 12.23)
- Grapefruit (pink/red) (Score: 11.64)
- Rutabaga (Score: 11.58)
- Turnip (Score: 11.43)
- Blackberry (Score: 11.39)
- Leek (Score: 10.69)
- Sweet potato (Score: 10.51)
- Grapefruit (white) (Score: 10.47)
How Do I Use The List?
That’s completely up to you! When I first came across the list, I quickly checked it for things regularly featured in my fridge (tomatoes, lettuce, etc.) and then made an effort to immediately incorporate into my diet several more of the foods on the list, especially those in the upper half. As a result, I now know what the allium vegetables are, regularly cook with bok choy, and have found about 100 uses for baby spinach.
If you’re shopping for more than yourself, show the list to everybody in the household and have them circle their favorites. Those foods that everybody agrees on can become staples and always be available, but — as always — make sure you’re eating a wide variety of vegetables, as too many servings of any one thing can actually be harmful.
Perhaps the best thing about the list is how readily available most of the foods are, and how easily they can be added to a home cook’s repertoire. Experiment, and enjoy knowing that you just significantly — and cheaply — improved your health.
Share This Story

More Stories

Luxury Apartments Coming To Hampton
The $130 million project is expected to be completed in 2024.
Most Read
More Stories
The Second Round of Façade Improvement Grant Now Open
The Second Round of Façade Improvement Grant Now Open!
Virginia Called 7th Best State By US News
What a state.

Virginia Beach Is The Safest Big City In The Country Again
Virginia Beach is again the safest big city in the country, according to a study by researchers at personal finance company MoneyGeek.

Alcohol Delivery Now Available From Virginia’s ABC Stores
And two of the five ABC stores that deliver are here in Hampton Roads.

Virginia Beach Among The Safest Cities Again
In order to find the safest cities in the country, their data team analyzed crime and safety…

Interstate 87 Will Link Hampton Roads & the Research Triangle
The signs have been appearing roadside for a while now. The new interstate 87 is long overdue for Virginia and North Carolina…

Virginia Beach is One of the Top 50 Cities to Start a Business In
Inc.com has presented a list of what it considers the best places in the country to start a business.

Crab Cakes Is Love
A mid-Atlantic staple, crab cakes are simple and delicious.