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Worth Waiting For: List of Powerhouse Fruits and Vegetables

September 25, 2016
Plain English Version

worth waitingWhat is number one in fruits and vegetables? Watercress. What makes it number one? It has large amounts of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D and other nutrients.

The next five in the top category: Chinese cabbage, chard, beet greens, spinach and chicory. Where is the old favorite broccoli? Number 19!

Go to this handy calculator that helps you figure out how much fruits and vegetables you need.

The list shows you the scores of “powerhouse fruits and vegetables.” It is based on the amount of nutrients they contain. Experts say this is the first list to rank fruits and vegetables by their important nutrients.

It turns out that fruit is not very powerful. Highest on the list was the red pepper, followed by pumpkin, tomato and lemon. Four popular fruits did not make the list: raspberries, tangerines, cranberries and blueberries. Two vegetables did not make the list: garlic and onions.

Berries, for example, have non-essential nutrients that protect against disease. But not enough is known about their properties to put them on the list.

The study looked for “nutrient density” in each item. The “density” is based on the amount of each nutrient you need each day. Some fruits or vegetables were very high in a single nutrient. That factor was taken into account in arriving at the scores.

A researcher said, “Consumption of all fruits and vegetables should be encouraged.”fruitandveg1

Source: The Washington Post       June 6, 2014

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