Top 13 powerhouse greens and veggies

What we mean when we say “powerhouse” fruits or vegetables? According to The Food and Drug Administration, fruits and vegetables should make a good source of 17 key nutrients, from vitamin A to zinc. Only in this case they can be considered “powerhouse”. Here are the top 13 powerhouse fruits and veggies.

1. Watercress

Watercress is loaded with vitamins A, B6, C, K, calcium, protein, and potassium. All this make it #1 of powerhouse foods. Thisgreen can even help excrete carcinogens, according to studies. Add watercress to any of your salads for vitamin boost.

2. Chinese cabbage

Chinese (or Napa) cabbage is incredibly low in calories – 100gfresh leaves pack just 16 calories. This cabbage is a great source of vitamins C, K. It is alsohas many essential vitamins such as riboflavin, pantothenic acid, pyridoxine and thiamin, plus,electrolytes and minerals like calcium, potassium, phosporous, manganese, iron and magnesium.In addition, Chinese cabbage is an abundant source of soluble and insoluble dietary fiber. Fresh Napa cabbage is an excellent source of folates – 100g provides20% of daily required levels of this B-complex vitamin. Folic acid is one of the essential components of DNA. Plus, Chinese cabbage is high in nutrients that help prevent precancerous cells from turning cancerous.


3. Chard

Chardis high in magnesium, which can make you feel better when you’re feeling blue or depressed. It’s well-known that magnesium deficiency can lead to clinical depression. So eat a lot of chard and smile more.

4. Beet greens

Next time you’re going to eat beet, don’t forget to consume its green leaves as well. These greens are higher in fiber, vitamin B2, vitamin C (50% of your daily value), vitamin K, calcium, iron, and potassium than the root. The combo of vitamin B and folate can give your brain the boost it needs.

5. Spinach

Did you know that spinach may be better for your eyes than carrots? Spinach which is high in antioxidant lutein, can help reduce the risk for age-related macular degeneration.


6. Chicory

Chicoryis a prebiotic, meaning it feeds the probiotics (or healthy bacteria) in your gut. And it’s essential for the overall body health to get a right balance of good gut bacteria. Chicory also detoxes your liver very well.

7. Parsley

Parsley has a lot of health benefits, from bone health to urinary health. But its most instant benefit is sweet breath. Thanks to the chlorophyll in this plant, parsley can beat anything from coffee breath to garlic breath.

8. Romaine lettuce

Romaine lettuce contains a lot of beta-carotene, which can inhibit the growth of prostate cancer cells. So, dear men, make sure you add this super nutritious green to your meat dish at you next dinner.

9. Collard greens

Collard greens are a great source of vitamins A, C and calcium. And you can save yourself 24 grams of carbs, using collard greens instead of bread for your sandwich.


10. Mustard greens

Powerhouse Perk: You Can Detox Deliciously
This green can help your body to detox, strengthen your blood and boost energy. Just make sure you eat mustard greens whole, because you won’t get the same benefits if you juice them.

11. Endive

Endive is high in fiber, so it’s great for your heart health. It can rev up the production of nitric oxide in your body. Nitric oxide is a molecule that helps relax blood vessels, lowering high blood pressure.

12. Chive

Chive flowers are edible, they have antioxidants that help lower blood sugar, which in turn helps reduce the risk of diabetes.

13. Kale

Kale is a great source of vitamins K, A, C, B6, manganese, copper, calcium, potassium and many others. Plus, it is loaded with fiber, which helps keep you full for a longer period of time.
Also don’t miss these super healthy and nutrient-dense fruits, veggies and greens: dandelion greens, red bell peppers, arugula, broccoli, pumpkin, Brussels sprouts, scallion, kohlrabi, cauliflower, cabbage, carrot, tomato, lemon, iceberg lettuce and strawberry.


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