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
Meet MAREA & BRUSA, VB’s New Undersea Cables
The cable is a joint project between Facebook, Microsoft, and Telxius, meaning some of the world’s best known tech giants now have a home in Virginia Beach.
Most Read
More Stories
Virginia Beach Is The 2nd Best City For Work-Life Balance
Researchers at SmartAsset judged the cities on ten metrics, among...
More Important New Virginia Laws
Hundreds of new laws just went into effect. Here are some of the more interesting ones.
Virginia: Leading the Way in Education and Business
In a recent CNBC study, Virginia has emerged as a true frontrunner in the…
Virginia Beach Among the Best Places for Retirement
Retirement is a significant milestone in life, and while planning for it…
How To Determine Your District In Virginia Beach City Council Elections
An online tool to determine your new district.
Big Changes Coming To The Port Of Virginia
The Port of Virginia in Hampton Roads is the largest intermodal rail port on the East Coast.