Superfood: the list of the 41 most nutritious and healthy vegetables

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Carlos Laforet Coll
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We often hear about vegetables as very precious foods for health, real "superfoods", but which are the best vegetables? Sometimes green leafy vegetables are used simply to decorate richer dishes, but they are a very valuable source of nutrients for our body.


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We often hear about vegetables as of very precious foods for health, real ones "Superfood", but what are the best vegetables? Sometimes green leafy vegetables are used simply to decorate richer dishes, but they are a very valuable source of nutrients for our body.




How to orient ourselves to consume more? A study conducted by William Paterson University in New Jersey and recently published in the journal Centers for Disease Control and Prevention -CDC , dedicated to the prevention of chronic diseases, drafted the ranking of the best vegetables based on the nutritional values ​​of each product. In first place, surprisingly, we find the crescione, which scored 100 points out of 100 due to its nutritional value.

Il crescione it is rich in fiber, potassium, calcium, folate, proteins, vitamin A, vitamin D and other essential elements for our body. Immediately after the watercress we find the Chinese cabbage, which still scored a high score, equal to 91,99.

In the following positions there are some of the most common vegetables on our tables, beneficial for their high content of chlorophyll, such as spinach and beets. The nutrient content of green leafy vegetables is much higher than that of vegetables and fruits such as squash, red peppers, tomatoes and lemons.

Indeed, precious fruits such as blueberries and raspberries are not even included in the list, without prejudice to their vitamin and antioxidant content. This is because the ranking has taken into account the nutrient density for each food evaluated based on the percentage of the daily requirement for each nutrient provided by the food. In fact, the study assumed as an average value a diet of 2000 calories per day and 100 grams of each food and the scores were assigned to guarantee foods with particularly high quantities of various nutrients so as not to distort the results by rewarding, for example, rich foods. of a single micronutrient.

Until now many people have underestimated the consumption of green leafy vegetables, referring to them as "sad salads", while now science confirms their high nutritional value. The experts, in the light of this study, encourage their consumption. So let's not neglect vegetables, we discover new flavors and prepare rich green salads all year round. Finally, the study has made available a tool to calculate your daily requirement of fruit and vegetables based on age and lifestyle, which you can consult HERE.



See here the table with the complete list that we report here translated:

FOOD Nutritional Density
   
Watercress 100.00
Chinese cabbage 91.99
Chard 89.27
Green Beetroot 87.08
Spinaci 86.43
Chicory 73.36
Lettuce leaves 70,73
Parsley 65,59
Romaine lettuce 63,48
Kale 62,49
rapa green 62.12
Green Mustard 61,39
Endive (Belgian inhaler) 60,44
Chives 54.80
Black cabbage 49.07
Dandelion 46.34
Red pepper 41.26
arugula (rocket salad) 37,65
Broccoli 34,89
Pumpkin 33,82
Brussels Sprouts 32,23
Shallot 27.35
Cabbage Turnip 25,92
Cauliflower 25.13
Cabbage 24,51
carrots 22,60
Tomatoes 20,37
lemons 18.72
Iceberg lettuce 18.28
Strawberries 17.59
Ravanelli 16,91
winter squash (all varieties) 13,89
oranges 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Swedish turnip 11.58
Turnip 11.43
More 11,39
Leeks 10,69
Sweet potatoes 10,51
White grapes) 10,47

Marta Albè



Read also: 5 reasons why it is good to eat vegetables at the beginning of a meal

 

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