Listing Of Most-Nutritious Vegetables And Fruits

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From Mother Earth News.

The Center for Disease Control and Prevention did a recent study on nutrient density of 47 vegetables and fruits to determine which ones were the top sources of 17 vitamins and minerals. Below is a table of the ranking.

It was not possible to include phytochemical data in the scores so total health benefits are not inclusive in the ranking scores. It is well known that different colors of vegetables contain different phytonutrients so a variety of colors is important in the diet.

Leafy greens were in the top half with other veggies in the next grouping. For the fruits that qualified as a “powerhouse” source of nutrition, they were in general at the bottom of the ranking.

Like Mom said, “Eat your vegetables.”

Here is the table of the ranking:

Item                  Nutrient Density Score

• Watercress         100.00
• Chinese cabbage 91.99
• Chard                 89.27
• Beet green          87.08
• Spinach              86.43
• Chicory              73.36
• Leaf lettuce        70.73
• Parsley               65.59
• Romaine lettuce  63.48
• Collard green      62.49
• Turnip green       62.12
• Mustard green     61.39
• Endive                60.44
• Chive                  54.80
• Kale                    49.07
• Dandelion green   46.34
• Red pepper          41.26
• Arugula               37.65
• Broccoli               34.89
• Pumpkin              33.82
• Brussels sprout    32.23
• Scallion               27.35
• Kohlrabi              25.92
• Cauliflower          25.13
• Cabbage              24.51
• Carrot                  22.60
• Tomato                20.37
• Lemon                 18.72
• Iceberg lettuce     18.28
• Strawberry           17.59
• Radish                 16.91
• Winter squash      13.89
• Orange                12.91
• Lime                    12.23
• Grapefruit(red/pink)11.64
• Rutabaga              11.58
• Turnip                   11.43
• Blackberry             11.39
• Leek                     10.69
• Sweet potato         10.51
• Grapefruit (white)   10.47

Here is a link to the report.

As you are planning your garden for next year, add some of the top powerhouses!

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