U.S scientists following a new study confirm: Watercress is the most nutritional veggie around. Nutritionists and dieticians are always recommending people to consume more and more vegetables and fruits in their diets because of the high levels of nutrients and other benefits that they bring. Researchers of a new study have made a list of those which are richer than others in terms of nutrients. Watercress figures number one on the list.
Vegetables and fruits should be included in the diet in a considerable amount – if one wishes to lead a healthy life, that is. While vegetables and fruits generally have the desirable nutrients, some of them may be made up of more assets than others; in greater amounts and in the right proportion. A new study has put forward that some vegetables are specially loaded with more nutrients as compared to others. The results of their experiments led them to include watercress, Chinese cabbage and chard as the top three vegetables, containing the most nutrients. These were ranked higher than all the others because of their richer supply of nutrients per calories.
By classifying the vegetables into a descending order of nutrient richness, the researchers aim to facilitate the tasks of consumers for picking out food items that fit their daily energy requirements and how to harvest the most nutrients in the most efficient manner. Consumers will have a clearer and better idea of which foods rank highest in terms of nutrient content, hence allowing them to select those that are more nutritious.
The researchers analyzed 47 vegetables and fruits ranking them on the basis of the ratio of nutrients to calories. Watercress was the one surpassing all the others in terms of nutrient content. It was mainly cruciferous and dark green vegetables which made it among the top ten, including:-
- Chinese cabbage
- Beet greens
- Spinach, chicory
- Leaf lettuce
- Romaine lettuce
- Collard greens
All of these had greater concentrations of vitamins B, C and K, iron, riboflavin, niacin and folate. Other leafy green vegetables were also found to be great sources of nutrients like celery and beets.
These dark green vegetables are maybe not particularly liked by people because of their taste, but, that is nothing compared to the huge benefits that they entail. Feeding the body with healthy, nutritious foods is perhaps one of the greatest challenges that the society of today faces. The increasing trends that non-communicable diseases have taken are already bad enough, with obesity, diabetes, cardiovascular diseases, all linked with food in one way or another. The ultimate cure to these ailments is healthy food.
How to maximise the benefits that one can get from these foods?
- Eating them raw as much as possible is the way to go according to the experts in the field.
- If one resorts to cooking, boiling should be avoided as a method. If boiled, the water that was used should not be discarded because it contains all the lost nutrients.
The green leaves are high in vitamins and fiber as well, with very few calories. What more could one ask?! We all (mostly) want to consume less calories so that we can keep a normal and healthy weight, but we are not ready to change some of our habits. Well, everything comes with a price, right? Nature goodies are there available for us, providing us with what we need as nutrients and minerals. If only we’d pay heed?
Foods that remained at the bottom of the list
These include raspberries, tangerines, cranberries, garlic, onions and blueberries. They do contain vitamins and minerals, but they did not have great concentrations of the most important ones.