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They’re calling them powerhouse foods, and the top food on the list will surprise many people out there.Researchers have put together a list of the most nutrient-packed foods available.
If you’re thinking it’s kale or spinach, you’re going to be surprised too (although both of those are also powerhouses up high on the list).
In order to be considered a powerhouse, a serving of the food that equals 100 calories has to supply an average of 10% or more of the daily recommended value of 17 key nutrients we all need to stay healthy.
The key nutrients are:
- Calcium
- Fiber
- Folate
- Iron
- Niacin
- Potassium
- Protein
- Riboflavin
- Thiamin
- Zinc
- Vitamin A
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Other foods long considered “super foods” like blueberries, raspberries, and garlic did not make the 10% cut off because they lacked a sufficient amount of the key nutrients.
According to researchers at William Paterson University in New Jersey, powerhouse foods have the ability to reduce the risk of chronic diseases, including cancer and heart disease.
Here’s the full list, starting with #1, along with their density of those 17 nutrients.
Powerhouse Foods
- Watercress: 100.00%
- Chinese cabbage: 91.99%
- Chard: 89.27%
- Beet greens: 87.08%
- Spinach: 86.43%
- Chicory: 73.36%
- Leaf lettuce: 70.73%
- Parsley: 65.59%
- Romaine lettuce: 63.48%
- Collard greens: 62.49%
- Turnip greens: 62.12%
- Mustard greens: 61.39%
- Endive: 60.44%
- Chive: 54.80%
- Kale: 49.07%
- Dandelion greens: 46.34%
- Red pepper: 41.26%
- Arugula: 37.65%
- Broccoli: 34.89%
- Pumpkin: 33.82%
- Brussels spouts: 32.23%
- Scallions: 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%
Of the foods on this list, all but 3 of them are alkaline!
Coincidence?
I don’t think so!
In fact, it’s difficult to be so nutrient-dense and not have an alkalizing effect on the body.
The acidic foods on this list I recommend avoiding or balancing with low-acid foods are oranges, which are moderately acidic because of their high sugar content, strawberries, and blackberries, both of which are mildly acidic. Read the truth about fruit, including these 3 acid-forming fruits here.
Watercress is King!
Were you surprised that watercress was at the top of the list with a whopping 100% nutrient density?
I would even say it has dethroned kale as the most nutritious food out there.
And I’ll predict that just like kale, you’re going to start seeing a lot more watercress on menus and in recipes in the next few years.
Watercress has flown under the radar in terms of nutritious foods, and I think that’s because it doesn’t look all that different from other salad greens. However, its taste packs a peppery punch and its nutrients do too.
It contains more Vitamin C than oranges and 4 times more Vitamin A and Beta-carotene than apples, tomatoes, or broccoli.
Maybe watercress each day keeps the doctor away!
Later this week, I’ll share one of my favorite watercress recipes and give you other ideas on using it.
Until then, think about adding the whole top 10 – watercress, Chinese cabbage, chard, beet greens, spinach, chicory, leaf lettuces, parsley, romaine, and collard greens – into your meals.
If you’re looking for great ways to do that, look no further than my Get Off Your Acid 7-Day Cleanse.
I share tons of delicious, healthy recipes, even if you don’t do the full-on cleanse. In fact, there are so many ideas and tips in the digital cleanse materials you will receive that you can start using them on a day-to-day basis and make a difference in your life and your health.
For the next few weeks, I’m going to do a series focusing on alkaline super foods inspired by this list, so stay tuned.
