Posts Tagged ‘food’

The healthiest vegetable award goes to…

Watercress!

watercress

 

A recent study (William Paterson University, America) found that watercress is the most nutrient rich vegetable (nutrients such as fibre, Vitamin D, A etc per 100 calories)

Nutrient density is not a new concept. For those familiar with the concept/theory of ‘Functional Foods’ you would be aware of the health and healing properties of various fruit and vegetable groups, such as, the cruciferous group. This is a great concept for using food as medicine and healing (and preventing disease!) through the use of food.

What’s the easiest way to include more watercress in your diet? Salads! Easily add a handful to any of your usual salads or sprinkle a small amount over meats, pastas and pizzas.

How did the other fruits and vegetables rank? See below! (Source: Time)

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 (all varieties) 13.89
Orange 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Rutabaga 11.58
Turnip 11.43
Blackberry 11.39
Leek 10.69
Sweet potato 10.51
Grapefruit (white) 10.47