As you may recall from the blog I posted on April 6th this year Click Here, of the 150 to 200 food choices we have, most of us, almost always, select the same 30 foods every four days.
Jennifer Di Noia, PhD at William Paterson University, rated 41 Powerhouse Fruits and Vegetables (PFVs) based on their ability to supply 100% of the minimum daily requirements of the following 17 nutrients (selected because of their documented abilities to promote and support health and wellness):
1 & 2: Fiber and Protein
3 - 6: Minerals: calcium, iron, potassium and zinc
7 - 17: Vitamins: A, B1, B2, B3, B6, B9, B12, C, D3, E and K2.
Dr. Noia published her findings in a 2014 article in the Centers for Disease Control and Prevention Journal entitled "Preventing Chronic Disease."
The top 41 foods, with their numerical rankings, are:
Cruciferous vegetables: 1. watercress (provided 100%, or more, of all 17 nutrients), 2. Chinese cabbage (Bok Choy), 10. collard green, 11. turnip green, 15. kale, 18. arugula, 19. broccoli, 21. Brussels sprouts, 23. kohlrabi, 24. cauliflower, 25. cabbage, 31. radish 36. rutabaga and 37. turnip (root)
Green leafy vegetables: 3. chard, 4. beet green, 5. spinach, 6. chicory, 7. leaf lettuce, 8. parsley, 9. romaine lettuce, 12. mustard green, 13. endive, 14. chive, 16. dandelion green and 29. iceberg lettuce.
Yellow-orange vegetables: 17. red pepper (technically a fruit), 20. pumpkin (technically a fruit), 26. carrot, 27. tomato (technically a fruit), 32. winter squash (all varieties - technically fruit) and 40. sweet potato
Alium vegetables: 22. scallion and 39. leek
Citrus fruits: 28. lemon, 33. orange, 34. lime, 35. grapefruit (pink and red) and 41. grapefruit (white)
Berries: 30. strawberry and 38. blackberry
Obviously, selecting foods from the cruciferous and green leafy vegetable categories provides more of the highest ranking Powerhouse Fruits and Vegetables. Better yet, with this list you get lots more foods to enjoy than your same old 30.