A new study out of William Paterson University ranked "powerhouse" produce. Foods that had more than 10 percent of the daily recommended intake of 17 different nutrients made the list. Produce that contains high amounts of one single nutrient did not top the list; they had to be comprehensive fruits and vegetables that have the maximum amount of nutrients in each calorie. The researchers ranked the produce according to the content of nutrients such as fiber, protein, potassium, iron, calcium, zinc, thiamin, folate, niacin, as well as vitamins A, B6, B12, C, D, E and K, among others.
The usual contenders such as spinach and chard ranked pretty high. But berries weren't on the list… what gives?
They are packed with phytochemicals and antioxidants, but there is not consistent data regarding food phytochemicals. Recommended intake amounts for those compounds are missing, said Jennifer Di Noia, Ph.D., who led the study.
Watercress is at the top position with a score of 100. Chinese cabbage is at the second position with a score of 91.99, followed by chard with a score of 89.27, beet green (87.08) and spinach (86.43).
Here's the whole list, ranked by score:
How many of these do you see on your plate regularly?
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