The new powerhouse veggies to add to your plate!

It’s no secret we love our superfoods here at Sporteluxe HQ. However, we also know the importance of getting the basics right for optimal health. When it comes to nutrition, that means eating lots of fruits and veggies. But it turns out that not all of dark leafy greens and berries are created equal. A new American study has identified the top Powerhouse Fruits and Vegetables and we think you’ll be surprised by which veggies made the top 10.

In a world first, researchers from the William Paterson University examined a number of foods for nutrient-density and bio-availability. Those that contained 10 per cent or more of the daily requirement of 17 different nutrients (including potassium, fibre, riboflavin, calcium, iron, folate, vitamin C and vitamin B) earned the impressive status of ‘powerhouse’. These health-boosting foods are not only bursting full of nutrients, but they have also been acknowledged to be “most strongly associated with reduced chronic disease risk”.

You might be surprised to hear that kale was nowhere near the top of list. Instead, good old-fashioned watercress took out the number one spot, with a nutrient density score of 100. Fruit scored on the lower side. Red capsicum (yes they are technically a fruit) was the highest fruit on the list, but with a low score of 41.26. Berries such as blueberries and raspberries were excluded from the list as they lacked the “recommended intake amounts” of all 17 nutrients.

Chinese brocoliHere are the top ten Powerhouse Fruits and Vegetables, ranked according to their nutrient-density scores. Pick some up at the farmers market to power up your dinner plate!

  1. Watercress
  2. Chinese cabbage
  3. Silverbeet
  4. Beet greens (aka the green leaves at the top of beetroot)
  5. Spinach
  6. Curly endive
  7. Leaf lettuce varieties (such as coral lettuce)
  8. Parsley
  9. Cos lettuce
  10. Collard greens