Thursday, September 22, 2022 by Zoey Sky
When buying food at the grocery, get more bang for your buck by focusing on the most nutrient-dense produce. But first, you need to know which delicious and nutritious ingredients to use in your daily meals.
If you’re not sure which fruits and vegetables to get, check out the Centers for Disease Control and Prevention‘s (CDC) list of the top 41 nutrient-dense fruits and vegetables below.
The list includes the top vegetables and fruits with at least 10 percent or more of 17 different nutrients, explained Amy Sapola, a functional medicine expert and Director of Farmacy at The Chef’s Garden in Huron, Ohio.
Humble watercress took the number one spot. Watercress is full of vitamins B9, C and K, along with folate. Meanwhile, beet greens are full of vitamins A and C.
Sapola said beet greens, which are usually cut off and thrown away, actually have more minerals than the beetroots. She added that romaine’s score of 63.48 is rather surprising since she doesn’t generally consider it “as overly high [in nutrients].”
Surprisingly, strawberries and limes ranked high, but blueberries, a favorite among many health enthusiasts, didn’t even make the cut. Sapola said that this is because the CDC’s list doesn’t consider phytonutrients and that it only factored in vitamins, minerals, protein and fiber.
Just because your favorite fruit or vegetable didn’t make the list, it doesn’t mean that they are not healthy. Remember that eating more greens is always good for you, regardless of their exact nutrient score, because each plant delivers a wonderfully unique array of macro-, micro- and phytonutrients. (Related: Nutrient-dense acai berries: The ultimate superfood for optimal health.)
If you’re looking for a more convenient way to boost your nutrient intake, try using a high-quality greens powder made with a blend of organic vegetables like leafy greens, root vegetables and sea vegetables, along with organic berries, organic herbs and prebiotic fiber.
Follow a balanced diet and incorporate a variety of different fruits and vegetables, even those that didn’t make the CDC’s powerhouse list, as long as they are accessible to you.
Here are some tasty recipes to try featuring the top three superfoods from the CDC’s list of nutrient-dense fruits and vegetables.
Japanese watercress salad
This salad is made with nutty, sweet and savory watercress. Serve this salad as a side dish or as part of a multi-course Japanese dinner.
Ingredients for two servings:
Cabbage lo mein
This recipe for cabbage lo mein includes a variety of tasty vegetables like cabbages, broccoli and red peppers.
Ingredients for four servings:
Braised Swiss chard with bacon and hot sauce
This recipe pairs Swiss chard with savory bacon, with a bit of hot sauce for a delicious kick.
Ingredients for eight servings:
Follow a balanced diet and eat a wide variety of fruits and vegetables to make sure that you get the nutrients you need for your overall health.
Go to Superfoods.news to learn more about other nutritious fruits and vegetables.
Watch the video below to find out how watercress can protect you against cancer.
This video is from the Natural News channel on Brighteon.com.
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