Super Fruits and Veggies

Do check with your supervising health professional about adequate levels of carb consumption.

PROTEIN – 1/4 of the plate
NON-STARCHY VEGIES: 3/4 of the plate
FRUITS – 1 serving on the side

The Center Disease Control and Prevents [CDC]  ranked the most nutritious foods based on  levels of potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. In total, 47 foods were ranked, with 41 making the list. They did not measure polyphenols. If they had blueberries, elderberries, plums, black berries and black currants would have been included. This is a great place to start.

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)

Some super-foods did not make the cut, as they did not rank based on polyphenol count. Here is a list of super-foods with a high polyphenol count. [Polyphenols protect the cardiovascular system, are anti-cancer, age slowing and immune enhancing.

HIGH POLYPHENOL FOODS [that didn’t make the list.]
SPICES [dried] : peppermint, oregano, sage
NUTS: Hazlenuts, Pecan
FRUITS – Blueberries, Blackberries, Black Currant, Elderberries, Plums
VEGGIES – Olivies, Artichoke Hearts

While the CDC notes these powerhouse fruits and veggies won’t cure chronic disease, it gives us a good outline of which fruits and veggies actually are worth the shopping trip.