National nutrition guidelines highlight the importance of consuming powerhouse fruits and vegetables (PFV), closely linked to a lower risk of chronic diseases.
Eating nutrient-dense foods is the key to a healthy and balanced diet. The Centers for Disease Control and Prevention has ranked foods by their nutrient density, providing a clear guide to the most nutritious options available.
These foods provide the necessary vitamins and minerals and support disease prevention. Here are the 20 of the healthiest foods and how they can improve your health.
The CDC study sought to find fruits and vegetables that are true nutrient powerhouses based on various criteria. Using those criteria, they compiled this list of 20 true nutrient powerhouses.
1. Watercress
Image Credit: Brent Hofacker/Shutterstock.
Topping the charts, watercress earns a perfect score of 100.00 for its unparalleled nutrient density. This leafy green powerhouse contains vitamins A, C, and K, calcium, and antioxidants. Its peppery flavor makes it a versatile addition to salads, soups, and sandwiches. Incorporate watercress into your diet to boost immunity, support bone health, and fight free radicals.
2. Chinese Cabbage
Image Credit: Nungning20/Shutterstock.
Chinese cabbage, also called Napa cabbage, scores an impressive 91.99 on the nutrient density scale. Rich in vitamin C and beta-carotene, it promotes healthy skin and a strong immune system. This versatile veggie is a staple in Asian cuisine and can be enjoyed in stir-fries, soups, or salads. Its low-calorie count and high nutrient content make it perfect for weight management and overall health.
3. Chard
Image Credit: olepeshkina/Shutterstock.
With a nutrient density of 89.27, chard is a vibrant, leafy green packed with vitamins K, A, and C. Its earthy flavor and colorful stems make it a favorite in raw and cooked dishes. Chard is also an excellent source of magnesium and iron, which are essential for energy production and heart health. Adding chard to your meals can help reduce inflammation and improve bone strength.
4. Beet Greens
Image Credit: VN_KK/Shutterstock.
Don’t toss those beet tops—beet greens have a nutrient density of 87.08. They’re filled with vitamin K, iron, and fiber, supporting blood health and digestive function. Their slightly bitter taste pairs well with citrus in salads or sautés. Including beet greens in your diet can improve circulation and support liver detoxification.
5. Spinach
Image Credit: Smit/Shutterstock.
Beloved by Popeye for a reason, spinach boasts a nutrient density of 86.43. This versatile green is a fantastic source of iron, folate, and vitamin C. You can blend it into smoothies, toss it in salads, or add it to pasta to support muscle health, brain function, and glowing skin. Its high fiber content also promotes digestive regularity.
6. Chicory
Image Credit: Timolina/Shutterstock.
With its nutrient density of 73.36, Chicory brings a slightly bitter edge to the table. Known for its fiber-rich root, often used as a coffee substitute, chicory greens are equally nutritious. Loaded with prebiotic fibers, chicory supports gut health and aids digestion. Incorporate it into salads or soups for a unique flavor boost and enhanced wellness.
7. Leaf Lettuce
Image Credit: kogytuk/Shutterstock.
Leaf lettuce scores 70.73, proving this humble salad staple is far more than a crunchy filler. A good source of vitamins A and K, it supports healthy vision and blood clotting. Leaf lettuce is incredibly hydrating, making it a refreshing choice for warm-weather meals. Pair it with colorful veggies and a protein of your choice for a balanced, nutrient-rich salad.
8. Parsley
Image Credit: VH-studio/Shutterstock.
More than just a garnish, parsley earns a nutrient density score of 65.59. This herb is rich in vitamin C, iron, and antioxidants, promoting immune health and reducing inflammation. Its fresh, vibrant flavor enhances soups, grain dishes, and marinades. Sprinkle parsley liberally for an added nutrient boost and a pop of color.
9. Romaine Lettuce
Image Credit: Chuchawan/Shutterstock.
Romaine lettuce, scoring 63.48, is a crisp and nutrient-rich leafy green. Known for its starring role in Caesar salads, romaine is high in vitamin K and folate. Its hydrating properties and mild taste make it a versatile base for wraps, sandwiches, and salads. Enjoy romaine for improved bone health and cardiovascular support.
10. Collard Greens
Image Credit: Brent Hofacker/Shutterstock.
Collard greens, with a nutrient density of 62.49, are a Southern cuisine favorite. Loaded with vitamin K, calcium, and fiber, they promote strong bones and digestive health. Their slightly bitter flavor mellows when cooking, making them ideal for sautés or stews. Collard greens are also a great low-calorie choice for maintaining a healthy weight.
11. Turnip Greens
Image Credit: Natalia Mylova/Shutterstock.
Turnip greens rank just behind collards with a score of 62.12. These greens are a fantastic vitamin C, potassium, and fiber source. Their peppery flavor is perfect for sautéing with garlic or adding to hearty soups. Turnip greens support a healthy heart, strong immunity, and optimal digestion.
12. Mustard Greens
Image Credit: Arif Relano Oba/Shutterstock.
Mustard greens have a nutrient density of 61.39 and can bring a spicy kick to your plate. High in vitamins A, C, and K, they help boost immunity and support bone health. Their bold flavor pairs well with tangy vinaigrettes or creamy dressings. Mustard greens can also aid in detoxification and inflammation reduction.
13. Endive
Image Credit: Yulia von Eisenstein/Shutterstock.
Endive’s nutrient density of 60.44 places it among the top greens for health-conscious eaters. Its crisp texture and mildly bitter taste make it a unique addition to salads and appetizers. Rich in folate, potassium, and vitamin K, it supports heart health and strong bones. Try it as a scoop for dips or in a roasted vegetable medley.
14. Chives
Image Credit: Gorloff-KV/Shutterstock.
Chives may be small, but their nutrient density of 54.80 proves they’re a big deal. These aromatic greens are packed with vitamins A and C and powerful antioxidants. Their mild onion flavor enhances baked potatoes, omelets, and soups. Adding chives to your meals can support vision, immune health, and skin regeneration.
15. Kale
Image Credit: Ekaterina Markelova/Shutterstock.
Kale, scoring 49.07, is a beloved superfood known for its versatility and health benefits. It’s high in vitamin K, calcium, and antioxidants, supporting heart and bone health. Kale is delicious in smoothies, salads, and as crispy chips. Make kale a regular part of your diet to reap its cancer-fighting and detoxifying benefits.
16. Dandelion Greens
Image Credit: DUSAN ZIDAR/Shutterstock.
Dandelion greens, with a nutrient density of 46.34, are a nutrient-packed addition to your meals. These greens are rich in vitamins A, C, and K and have natural diuretic properties. Their slightly bitter flavor complements salads and sautés. Dandelion greens support liver function and help maintain healthy skin and eyes.
17. Red Pepper
Image Credit: Alexander Prokopenko/Shutterstock.
Red peppers, with a nutrient density of 41.26, are a vibrant source of vitamin C and beta-carotene. Their sweet, crunchy texture is perfect for snacking, roasting, or adding to stir-fries. These peppers support immune health, skin vitality, and vision. Enjoy them raw or cooked for a flavorful and nutritious boost.
18. Arugula
Image Credit: alely/Shutterstock.
Arugula scores 37.65, combining a peppery flavor with a powerful nutrient punch. High in vitamin K, folate, and calcium, it promotes bone and cardiovascular health. Arugula’s distinct taste makes it a standout in salads, sandwiches, and pasta dishes. Its antioxidants also help combat inflammation and support cellular repair.
19. Broccoli
Image Credit: Bukhta Yurii/Shutterstock.
With its nutrient density of 34.89, broccoli is a cruciferous vegetable superstar. It contains vitamin C, fiber, and sulforaphane to aid digestion, boost immunity, and help prevent cancer. Steamed, roasted, or raw broccoli is a versatile and delicious addition to any meal. Regularly eating broccoli supports detoxification and healthy aging.
20. Pumpkin
Image Credit: photofriend/Shutterstock.
Pumpkin wraps up our list with a nutrient density of 33.82 and a wealth of beta-carotene and vitamin A. This fall favorite is great for eye health, immunity, and skin vitality. Whether roasted, pureed, or in soups, pumpkin adds a creamy texture and natural sweetness to dishes. Its high fiber content also supports a healthy gut.
12 Foods To NEVER Eat After They Expire (Throw Them Away Immediately)
Image Credit: Antonio Guillem/Shutterstock.
The “Sell by” date on food packaging tells how long the food can stay on shelves, but it doesn’t necessarily mean that’s when it expires. On the other hand, the “Best by” or “Use by” date is something to really pay attention to.
Some foods can be fine well past that date, but others don’t, and consuming them can lead to food poisoning, a trip to the hospital, or worse. Following are some foods you should never consume after they expire.
12 Foods To NEVER Eat After They Expire (Throw Them Away Immediately)
Leave a Reply