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Neither kale nor spinach: the vegetable that topped a CDC ranking of the most nutrient-dense foods
TheCoolist • • health
Key Points:
- A 2014 CDC journal study ranked 41 "powerhouse" fruits and vegetables by nutrient density per 100 calories, assessing 17 key nutrients important for health.
- Watercress topped the list with a perfect score of 100, followed by Chinese cabbage, chard, beet greens, and spinach; kale ranked 15th with a score of 49.07.
- Leafy greens dominated the top rankings due to their high nutrient content and low calories, while some popular "superfoods" like raspberries, blueberries, and garlic did not qualify as powerhouses.
- The study used raw food data and did not account for phytochemicals or cooking effects, and the author emphasized that a varied diet remains essential despite the rankings.
- Watercress, which is less commonly consumed, is best eaten fresh in salads, sandwiches, or added to dishes at the end of cooking to retain its nutrients.
