chronic disease – watercress words by Dr Aletha

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