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
How Good Is Virginia Beach For Those With An Active Lifestyle?
How good is VB for those with an active lifestyle?
Most Read
More Stories
Four Hampton Roads Cities Included On Lists Of Top Digital Cities
The Center for Digital Government is a research and advisory...
Virginia Beach Among The Safest Cities Again
In order to find the safest cities in the country,...
Four Hampton Roads Cities Included On Lists Of Top Digital Cities
The Center for Digital Government is a research and advisory institute…
Virginia Beach Is The Best Large US City For First-Time Home Buyers
Americans are needing to work longer to afford a home and are facing more competition than in the past, and these challenges make it especially daunting for the first-time buyer.
Voters in Norfolk & Portsmouth OK Casinos
Two other Virginia cities also voted for building casinos.
Hampton Roads: Journey to Educational Excellence
The region’s strong performance in the Quality of Education & Attainment Gap category propelled it to…
Virginia Beach Fishing Piers
Virginia Beach is a popular destination for fishing enthusiasts…
Virginia Makes It Easier To Vote
SB 601 and HB 108 (identical) make election day a state holiday, and end Lee-Jackson Day observance…