The Center for Disease Control and Prevention did a recent study on nutrient density of 47 vegetables and fruits to determine which ones were the top sources of 17 vitamins and minerals. Below is a table of the ranking.
It was not possible to include phytochemical data in the scores so total health benefits are not inclusive in the ranking scores. It is well known that different colors of vegetables contain different phytonutrients so a variety of colors is important in the diet.
Leafy greens were in the top half with other veggies in the next grouping. For the fruits that qualified as a “powerhouse” source of nutrition, they were in general at the bottom of the ranking.
Like Mom said, “Eat your vegetables.”
Here is the table of the ranking:
Items and 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: 13.89
• Orange: 12.91
• Lime: 12.23
• Grapefruit(red/pink): 11.64
• Rutabaga: 11.58
• Turnip: 11.43
• Blackberry: 11.39
• Leek: 10.69
• Sweet potato: 10.51
• Grapefruit (white): 10.47
The full report can be found on the Center for Disease Control website.
As you are planning your garden for next year, add some of the top powerhouses!
For more tips on organic and small space gardening, see Melodie’s blog, Victory Garden on the Golf Course.
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