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Diet & Exercise

NUTRITION AND YOUR DIET

Top 10 Powerhouse VegetablesDorian Martin| Jul 1, 2014 (updated Jul 2, 2014 )

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Researchers have started developing a classification

system that rates powerhouse fruits and vegetables.

The following types of produce provide 10 percent or

more of the daily value of 17 nutrients, from potassium

to folate to a wide range of vitamins. Here are the best.

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WatercressWatercress

This cruciferous vegetable hasheat and bite. Researchersbelieve that eating this vegetabledaily can significantly reduceDNA damage to blood cells, thuslowering the risk of developingcancer. Additionally, watercress

helps reduce triglyceride levelsin the blood while alsosignificantly increasing thelevels of lutein and beta-carotene.

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Chinese cabbageChinese cabbage

There are many types of Chinesecabbage, including Napacabbage, White Choy Sum, PakChoy, Pei Tsai, Flower ChineseCabbage, and Green Baby PakChoy. Excellent for stir-fry andpickling, these cabbages are a

good source of vitamin K andvitamin C, as well as glutamine,which is an amino acid that hasanti-inflammatory properties. Cabbage also is believedto help block the growth of cancer cells.

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ChardChard

Chard leaves are sturdier thanspinach and the stems are edibleand can be used in vegetablestock. Chard boasts vitamin K,

vitamin A, vitamin C, vitamin B,vitamin E, magnesium,manganese, potassium, iron,copper, calcium and tryptophan.Chard helps regulate blood sugarand has antioxidant and anti-inflammatory benefits. This vegetable also provides

great support for bone health.

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Beet greensBeet greens

Depending on the variety, beetgreens are a great source oflutein, zeaxanthin and

carotenoid. When buying beets,look for greens that are fresh,tender and a vivid green color.Once home, remove the greensand stems from the beet root to ensure that they dontpull moisture from the root. Store unwashed greens ina plastic bag in the refrigerator. Beet greens can beprepared like spinach.

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SpinachSpinach

Fresh spinach provides asignificant amount of vitamin C,vitamin A, vitamin K, manganeseand folate. This vegetable offersprotection against inflammationas well as cancer. It also supportsheart health and bone health.There are two types of spinach

flat-leaved and crinkled(savoyed). The EnvironmentalWorking Group recommends buying organic spinach.

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ChicoryChicoryOften confused with endive,chicories are perennials and

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, ,Belgian endive and rootchicories. Slightly bitter withsturdy leaves that resemblelettuce, chicories are a goodsource of thiamin, niacin, zinc,

dietary fiber, vitamin A, vitaminC, vitamin E, vitamin K,riboflavin, vitamin B6, folate, calcium, iron,magnesium, phosphorus, potassium, copper andmanganese.

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Leaf lettuceLeaf lettuce

There are a variety of types oflettuce, including crisphead(such as iceberg), looseleaf andbutterhead. In general, lettuce is

a great source of magnesium,chromium, folate, vitamin K,vitamin C and vitamin A.Because varieties of lettuce differin the types of phytonutrientsthey have, its best to eat amixture of lettuces in order to receive the most benefit.

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ParsleyParsley

Parsley is high in vitamin C,vitamin A and vitamin K. The

vegetable also is rich inantioxidants and folate. Itsnutrients protect heart healthand ma hel revent some

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types of arthritis. There are threetypes curly, super-curly andflat-leaf; your preference shouldguide your purchase. Parsley canbe used as a garnish, in juices or as the main ingredient

in salads such as tabbouleh.

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Romaine lettuceRomaine lettuce

Romaine lettuce is rich invitamin C and beta-carotene,which helps protect the heart bypreventing the oxidation ofcholesterol. Romaine lettuce hasfolic acid, which can protectagainst heart attack and stroke,and potassium, which helps

lower high blood pressure. Thistype of lettuce also is anexcellent source of vitamin A, vitamin K, folate andmolybdenum.

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Collard greensCollard greens

This vegetable is a great sourceof vitamin A, vitamin B6, vitaminC, vitamin E, vitamin K,riboflavin, calcium, iron,manganese, thiamin, niacin,

magnesium, phosphorus andpotassium. Additionally, collardgreens are filled with fiber. Thisvegetable helps lower cholesterol

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and protects against cancer.These greens also provide anti-inflammatory benefitsand support cardiovascular health.

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