The Centers for Disease Control and Prevention (CDC) does not only monitor and manage the negative health concerns, but it is also trying to help us live better. Recently, the CDC has published a study in its journal Preventing Chronic Disease about the fruits and vegetables that have the highest nutrient content.
The lead researcher of the study was Jennifer Di Noia from the William Paterson University. The aim of the study was to calculate the amount of quantity of 17 essential nutrients (such as fiber, protein, potassium, calcium, iron, zinc Vitamins A, B12, D etc.) in a 100 calorie-serving. The results showed that Watercress contains the highest amount of nutrients. Leafy greens such as chard, chicory and lettuce also rank extremely well, while turnips, sweet potatoes, and grapefruits are ranked in the lower positions. Forty-one of the forty-seven tested foods met the minimum requirements of ten percent daily value (DV) of the listed nutrients per one hundred calories. The six fruits and vegetables that didn’t pass the test are garlic, onion, blueberry, cranberry, raspberry, and tangerine. However, these foods should still be considered as superfoods due to the fact that they contain very important elements that are needed in everyone’s diet. One very surprising fact about the study is that avocado wasn’t among the tested foods.
We strongly recommend you not to exclude any other fruit or vegetable that is not on the list, because each one contributes to the overall health in its own unique way.
For instance, Chinese cabbage, the second on the list, is a modified dark-green leafy veggie which is packed with nutrients like dietary fiber, folate, iron, magnesium, manganese, potassium, calcium, riboflavin, vitamin A, vitamin C, vitamin B6, and many more. As such, it offers benefits like reducing bad cholesterol, protecting against infections, delaying osteoporosis, and many more.
Chard, the third one on the list, is abundant in vitamin A, vitamin K, vitamin C, copper, potassium, manganese, magnesium, fiber, iron, etc. It strengthens the bones, offers antioxidant and anti-inflammatory properties, regulates blood sugar levels, it stimulates the regeneration of pancreatic cells, and more.
Carrot, the 26th on the list, contains pantothenic acid, biotin, fiber, potassium, copper, phosphorus, folate, manganese, and vitamins A, B, C, E, and K. It is known to promote cardiovascular health and protect the arteries against any damage, improve vision and prevent any eye-related problems, inhibit the growth of colon cancer cells, and support the lower digestive tract.