2024-02-10 18:21:00
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Which vegetables are probably the healthiest? In a US scientist’s ranking, the surprise winner beats all others by far when it comes to nutritional value.
Kassel – What is green, healthy and probably ends up on most people’s plates far too rarely? There are at least as many tips and recommendations for a balanced diet as there are shades of green. Because – we already guessed – this is the color of the top 3 in the list of the 41 healthiest foods compiled by the US scientist Jennifer Di Noia.
Well-known green leafy vegetables are at the top of the league. But one outsider beats them all and comes in first place in terms of nutritional content. With certain ones Prolong the life of food, many people dream of that. Reason enough to take a closer look at which varieties can do this or can help.
Green leafy vegetables are the healthiest – but only one came in first place
Spinach in particular used to be said to have almost superpowers; it was supposed to be a real power vegetable. He should even do that Protein production and thus muscle building transport. Chard and various types of cabbage are also at the top of the ranking. But at the top of the winner’s podium for the most nutrient-rich fruits and vegetables is a candidate that hardly anyone had expected: watercress. By consuming 100 kcal of the super herb, you can cover 100 percent of your daily nutrient requirements. No other food can do this.
41 foods were examined in a study for their nutrient content
To reach this conclusion, Di Noia examined and categorized 41 different foods according to a specific scheme. In order to create comparability, she put the proportions of nutrients and other valuable ingredients in relation to the number of calories and then calculated a value that represents how valuable a food is in terms of nutrition.
This value serves as the basis for the listingwhich appears in the trade journal Preventing Chronic Disease has been published. At 91.99 percent, Chinese cabbage also covers the majority of vital nutrients. Chard with 89.27 percent and spinach with 86.4 percent also have a lot to offer. But what exactly makes watercress so unbeatable?
Brunnenkresse © Karina Hessland/IMAGO
Watercress beats all other vegetables – none have as many nutrients as them
The spicy, hot herb leads the field primarily because it contains so many good ingredients at once. In addition to a high amount of iron and calcium, there are also a variety of vitamins, minerals and antioxidants. The plant’s vitamin C content is particularly high, as is the concentration of vitamin A. These vitamins have an immune-strengthening effect and thus protect against infectious diseases. Reasons enough to eat them every day – just like other vitamin-rich foods.
The antioxidants in watercress have another important effect: they protect against DNA damage and can therefore reduce the risk of various types of cancer. Other vegetables that ranked high in the study include:
- Kohl
- Kale
- Rocket
- Beetroot leaves
- Chicotry
- Leaf lettuce
- Parsley
- Romaine salad
- dandelion
- Broccoli
What’s striking in terms of nutrient content: the greener the vegetables, the healthier
What is striking is that these are almost exclusively green, leafy plants. Vegetables or fruits from the yellow-orange color range such as carrots, tomatoes, sweet potatoes, lemons or berries performed less well in terms of nutritional value. The green color is a good indicator that consumers can use to assess the nutritional value of a food.
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Basically, fresh foods such as fruit and vegetables are particularly valuable for everyday needs because they have a particularly high nutrient content – especially when compared to industrially processed foods. Ideally, leafy vegetables should be served as often as possible, just like other fruits and vegetables.
However, some vegetables are better not eaten raw. Salad, on the other hand, is always eaten raw, especially at the time Grilling season can be enjoyed with the numerous recipes Try it out for colorful salads – best garnished with a handful of the power herb watercress.
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