Beet and Watercress Salad with Farm Eggs | Williams-Sonoma Taste

Despite the name, this blog isn’t about watercress, but is like watercress-unique, peppery, bright and nutritious. And as a physician blogger, I want to know more about the health benefits (and possible dangers) from watercress.

Despite the name, this blog isn’t about watercress, but is like watercress-unique, peppery, bright and nutritious. And as a physician blogger, I want to know more about the health benefits (and possible dangers) from watercress.

Here’s the link to a post about cooking and eating watercress and other greens –

How to use watercress and other greens-and why you should

Greens are a superfood because they are so nutritious, are inexpensive to grow, and come in many varieties with a broad diversity of flavors and textures. Jenn Louis

Enjoy a recipe using healthy watercress.

via Beet and Watercress Salad with Farm Eggs | Williams-Sonoma Taste.

Thanks for following this blog. If you’re visiting, I would love for you to start following Watercress Words : use the form to get an email notification of new posts. Don’t worry, you won’t get anything else from me. I also want you to find and follow me on Facebook, Pinterest , Instagram, and LinkedIn .

                              Dr. Aletha 

What is a Powerhouse Vegetable?

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.

Eat 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 foods are nutrient dense? 

41 out of 47 vegetables satisfied the powerhouse criterion .

from 70% to 100% nutrient dense

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

from 24% to 62% nutrient dense

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

from 10% to 22% 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

sharing the HEART of healthy eating

I appreciate all of you who follow this blog; there are numerous other blogs to choose from so I am honored you chose to spend some time here. A special welcome to all my new followers from this past month.

Thanks for following this blog. If you’re visiting, I would love for you to start following Watercress Words : use the form to get an email notification of new posts. Don’t worry, you won’t get anything else from me. I also want you to find and follow me on Facebook, Pinterest , Instagram, and LinkedIn .

                              Dr. Aletha 

And please consider these affiliates which support this blog if used

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