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

Hall Of Famer Bruce Smith To Build Apartment Complex Near Scope
On Tuesday Norfolk City Council passed an ordnance permitting the sale of the parcel at the southeast corner of East Brambleton Ave and St. Paul’s Blvd to Bruce Smith Enterprise, LLC.
Most Read
More Stories
Shape the Future of Virginia Beach: The 2040 Comprehensive Plan Survey
Virginia Beach is preparing for the future, and your help...
Governor Signs Bill Making Electric Cars More Affordable In Virginia
The program provides a $2,500 rebate after the purchase or...

Virginia: One Of The Best States For Black Entrepreneurs
They compared the states using seven relevant metrics…

Celebrate Thanksgiving with Coastal Charm and Community Spirit in Hampton Roads
When it comes to Thanksgiving travel, two Hampton Roads cities are making waves for all the right reasons…

Clear A Stuffy Nose Without Medicine
One of those things you’ll wish you’d learned as a kid.

Virginia Beach Still The Top Digital City For 2018 According To Govtech
Norfolk and Hampton place fifth and sixth, respectively in their population ranges.

HRT Interactive Transit Map
Thanks to nearly $10 million in federal funding and the exciting prospect of international flights..

Virginia Becomes The Third State To Ban No-Knock Warrants
The governor ceremonially signed Breonna’s Law today, banning no-knock warrants.