The Center for Disease Control and Prevention conducted a study, called Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach, that examined and ranked 47 fruits and vegetables– only 41 made it on the list. The rankings were based on how nutritious each food is. The study looked at Powerhouse Fruits and Vegetables (PFVs), which are defined as the foods that do the most to reduce the risk of developing a chronic disease. Some of the nutrients the study measured include iron, riboflavin, and vitamins B12, B6, and K. Below are the top 4 most nutrient rich foods from the study. Click here to view a copy of the study from the Center for Disease Control and Prevention.
Watercress– If you’re looking to pack your body full of the most nutrients possible then you should stock up on watercress. Watercress is the only PFV that scored a perfect 100 and rightfully so. Watercress is full of iron, calcium, iodine, and folic acid. It also has lots of vitamins C and A.
Chinese cabbage– With a nutrient density score of 91.99 Chinese cabbage comes in at a close 2nd. This leafy green is stuffed with high levels of vitamins A and C, calcium, iron, and magnesium.
Chard– Chard has little bits of just about every important vitamin and mineral, which is why it received a nutrient density score of 89.27. A little bitter at times, chard has lots of vitamins including A, B2, B6, C, E, and K. Some trace minerals Chard contains are calcium, iron, manganese, potassium, and zinc.
Beet greens– If you’re cutting the tops off your beets and throwing them in the compost– then good on you for composting, but you are missing out on some amazing nutrients! A great source of dietary fiber, beet greens also have thiamin, magnesium, calcium, iron, and potassium, as well as vitamins A, C, E, K, and B6. Beet greens received a nutrient density score of 87.08.
