Super Fruits and Veggies
Do check with your supervising health professional about adequate levels of carb consumption.
HERE’S A DECENT RULE OF THUMB: YOUR MAIN MEAL PLATES
PROTEIN – 1/4 of the plate
NON-STARCHY VEGIES: 3/4 of the plate
FRUITS – 1 serving on the side
The Center Disease Control and Prevents [CDC] ranked the most nutritious foods based on levels of potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. In total, 47 foods were ranked, with 41 making the list. They did not measure polyphenols. If they had blueberries, elderberries, plums, black berries and black currants would have been included. This is a great place to start.
| 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) |
Some super-foods did not make the cut, as they did not rank based on polyphenol count. Here is a list of super-foods with a high polyphenol count. [Polyphenols protect the cardiovascular system, are anti-cancer, age slowing and immune enhancing.
HIGH POLYPHENOL FOODS [that didn’t make the list.]
SPICES [dried] : peppermint, oregano, sage
NUTS: Hazlenuts, Pecan
FRUITS – Blueberries, Blackberries, Black Currant, Elderberries, Plums
VEGGIES – Olivies, Artichoke Hearts
While the CDC notes these powerhouse fruits and veggies won’t cure chronic disease, it gives us a good outline of which fruits and veggies actually are worth the shopping trip.
https://www.cdc.gov/pcd/issues/2014/13_0390.htm
