Post: What Are the Healthiest Vegetables?

The CDC recently published a list of 41 “ powerhouse ” foods that are packed with nutrients and strongly associated with reduced risk of chronic disease. The list includes a colorful range of fruits and vegetables, including carrots, romaine lettuce, and strawberries.

But which foods ranked healthiest? Five green vegetables had the highest “nutrient density” scores: water cress, Chinese cabbage, chard, beet greens, and spinach. The nutrient density of a given food refers to its ratio of nutrients (vitamins, minerals, fiber, protein, and carbohydrates) to calories.

To have a healthy, balanced diet, it’s crucial to eat a variety of different nutrient-dense foods, says Rachel O’Connor, R.D., C.D.N. , a dietitian at NewYork-Presbyterian/Columbia University Irving Medical Center.

“When it comes to eating the right way, I see a lot of focus on what foods to avoid,” she says. “In my opinion, it’s actually more important to add diverse nutrient-dense whole foods into your diet.”

Health Matters spoke to Rachel to better understand nutrient-dense foods and the healthiest nutrient-dense vegetables. Rachel O’Connor, R.D., C.D.N. What are the health benefits of eating nutrient dense foods?
Nutrient-dense foods — such as vegetables, fruits, legumes, nuts, and seeds — contain a relatively high amount of nutrients per calorie, as opposed to foods with “empty calories” which offer little to no nutritional value.

Foods that are more nutrient dense have been shown to help reduce the risk of cardiovascular disease , type two diabetes , obesity, and other chronic conditions.

Another major benefit of eating nutrient-dense foods, specifically fruits and vegetables, is that they are high in fiber, which can help improve digestive health, lower cholesterol, and improve blood sugar control. It also increases satiety, so it makes meals and snacks more satisfying, preventing you from overeating.

Nutrient-dense fruits and vegetables are also full of antioxidants that combat harmful free radicals in your body; this reduces the risk of inflammation in the body, as well as the risk of developing cancer .
What are some of the most nutrient-dense vegetables? Based on new research from the CDC, the top five nutrient-dense vegetables are: 1. Watercress Watercress is a cruciferous […]

What Are the Healthiest Vegetables?