What is a Powerhouse Vegetable?

Almost all nutrition advice includes  eating more  fruits and vegetables.

Nutrition experts recommend fruits and vegetables in the treatment  and prevention of several chronic diseases – diabetes, hypertension, high cholesterol, heart disease,  and cancers. The greatest health benefits have been attributed to the green leafy, yellow/orange, citrus and cruciferous varieties.

A 2014 research study tried to determine exactly which fruits and vegetables were most likely to keep us healthy.

Researching powerhouse vegetables

A 2014 research study tried to determine exactly which fruits and vegetables were most likely to keep us healthy.

They defined  “powerhouse fruits and vegetables” as those  highest in nutrients, specifically the minerals potassium, calcium, iron and zinc and vitamins A,B,C, D, E and K. They looked at the percent daily value  (DV) of these nutrients  per 100 grams ( 3.5 ounces) of each food.

The Food and Drug Administration defines foods providing 10% or more DV of a nutrient as good sources of the nutrient, or nutrient dense.

What were the results? 

Of 47 vegetables studied, all but 6 satisfied the powerhouse criterion .

these were from 100% to 70% nutrient dense

  • cruciferous –watercress, Chinese cabbage, collard green, kale, arugul
  • green leafy-(chard, beet green, spinach, chicory, leaf lettuce groups

these from 62% to 24% nutrient dense

  • Other greens-collard, mustard, and turnip, kale, broccoli, pumpkin, and brussels sprouts

these from 22% to 10% nutrient dense

  • Yellow/orange-carrot, tomato, winter squash, sweet potato, allium -scallion, leek,
  • citrus-lemon, orange, lime, grapefruit
  • berry- strawberry, blackberry groups

less than 10%

  • Raspberry
  • tangerine
  • cranberry
  • garlic
  • onion
  • blueberry

So, besides the fact that fruits and vegetables taste good, here is another good reason to eat them.

You can read a summary of the article with a list of all the vegetables studied with their nutrient density at this link-

 Preventing Chronic Disease | Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach – CDC.

plate of vegetables
Healthy food choices don’t have to be difficult

Less red meat + more vegetables = less cancer

Need ideas for cooking vegetables? Here are cookbooks to consider (Using these affiliate links costs you nothing extra, and the commision helps fund this blog’s mission)

Vegetable of the Day

Eat Your Vegetables

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the HEART of health.

                                         Dr. Aletha 


Fever- Keep calm and …

I don’t know where the “keep calm” slogan originated, but it certainly applies in the case of fever.  Many people consider fever a bona fide emergency, especially in children.

But fever is just a symptom, usually due to a benign (minor) illness that is self-limited (will go away on its own). In less common circumstances, it is due to a serious or even life threatening disease.

a woman taking her temperature
This photograph depicted a woman who was using a modern, battery-powered oral thermometer, in order to measure her body temperature. In order to return an accurate reading, this particular type of thermometer needed to be placed beneath the user’s tongue, for a set amount of time, beeping when the ambient, sublingual temperature was reached. Photo credit-James Gathany, CDC, public domain






5 truths about fevers in children” explains that, and most of the content applies just as well to adults as children. One difference is that febrile seizures do not occur in adults.

A febrile seizure is one for which there is no other cause – the fever caused the seizure.

So if an older child, adolescent or adult with a fever has a seizure, that seizure must be due to something else; for example, meningitis, an infection of the brain lining, can cause fever and seizures; in that case the seizure is due to the infection, not the fever. In this case, the seizure is the emergency, not the fever.




source: clevelandclinic.org/HealthHub
source: clevelandclinic.org/HealthHub



Have a sick child? Here’s when to call the doctor

Call 911, it’s an emergency! or is it?

a blog by Dr. Aletha Cress Oglesby

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