What does grow around creeks and is a “Powerhouse” vegetable? The answer may surprise you.
By George Patton
Some fruits and vegetables are dubbed “Powerhouse” because they are the “most strongly associated with reduced chronic disease risk” according to a study published by Centers for Disease Control and Protection journal (CDC).
Low points, still healthy
Even though Kale scored low, but along with pumpkin, Brussels sprouts, strawberries and 32 other fruits and vegetables, they all still met the study’s “powerhouse” standards.
Not included, but equally good
Some fruits and vegetables like tangerines, garlic, onions, cranberries, raspberries, and blueberries were not included because there isn’t yet good information on recommended intake amounts for them. But, they are still healthy for us.
Disclaimer
The study comes with a standard disclaimer at the bottom of the page that reads like this:
The opinions expressed by authors contributing to this journal do not necessarily reflect the opinions of the U.S. Department of Health and Human Services, the Public Health Service, the Centers for Disease Control and Prevention, or the authors’ affiliated institutions.
And the winner is
It is a fun list to read with the various fruit and vegetable scoring, especially to find out which vegetable got the highest score, in which the answer is: watercress.
So if you live in an urban city, look around the creeks in your area, there lies a “Powerhouse” vegetable.
The list
Below is a list of “Powerhouse” fruits and vegetables according to the study. Make sure you include some of them in your holiday dinner and everyday salad.
Powerhouse Fruits and Vegetables (N = 41), by Ranking of Nutrient Density Scoresa, 2014
| 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) | 10.47 |
a Calculated as the mean of percent daily values (DVs) (based on a 2,000 kcal/d diet) for 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K) as provided by 100 g of food, expressed per 100 kcal of food. Scores above 100 were capped at 100 (indicating that the food provides, on average, 100% DV of the qualifying nutrients per 100 kcal).
> See the full study here.
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