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Powerhouse Fruits and Vegetables Pack aNutritious PunchAugust 05, 2014 by Sophie Jaffe

With the overload of info on nutrition and health, figuring out which foods toincorporate into your diet can be confusing. Luckily, Dr. Jennifer Di Noia has createda classification system that makes it easy to determine which fruits and vegetableswill give you the most nutrient-rich bang for your proverbial buck.

Dr. Di Noia received her Ph.D. in Social Welfare from Columbia University in 2000and her research focuses on the factors that influence the dietary habits of differentpopulations. In her study, “Defining Powerhouse Fruits and Vegetables: A NutrientDensity Approach”, Dr. Di Noia points out that the nutrient densities of different foodshave not been clearly defined for the general public and creates a straight-forwardframework for classifying the nutritional value of different fruits and vegetables inorder to help individuals identify which foods provide the most concentratednutritional value. I am asked all the time which vegetables have the most nutrients,or which fruits should I be giving to my kids, so this study is awesome for everyonefrom moms to someone just looking to clean up their diet a bit.

I'm Sophie, a certified Raw Food NutritionistandRaw Food Chef, yoga teacher, personaltrainer, andmother of two. My personalized detoxcleansesand superfood products have helpedeveryone fromGeorge Clooney to my own dad, and becomeessential components in the lives ofthousandsmore. Delicious recipes and my supportive,hands-on approach make transformation simple andaccessible. It is my joy to bring these toolsto you.Thanks for stopping by!

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Dr. Di Noia studied 47 different fruits and vegetables including leafy greens, yellowand orange fruits and vegetables, citrus, and cruciferous vegetables and thenranked each item on a 0-100 scale based on its concentration of nutrients thatprotect against chronic diseases including cardiovascular diseases,neurodegenerative diseases, and some cancers. Foods with a score of 100 wereshown to provide 100% of the daily value of the 17 nutrients that the Food andAgriculture Organization of the United Nations and Institute of Medicine deems to bemost important to public health: potassium, fiber, protein, calcium, iron, thiamine,riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.

While it’s not surprising that green vegetables were found to be the most nutrientdense of all of the foods in the study, the greens that made it to the top of the list aresomewhat unexpected. Despite the recent craze over kale, it ranked a 49.07 placingit at number 15 on the list below mustard greens, turnip greens, and collard greens.Romaine lettuce, leaf lettuce, and spinach came in at numbers 9, 7, and 5,respectively, while chard, Chinese cabbage, and watercress topped the list withwatercress in first place for the highest nutrient density of all of the foods studied!

Dr. Di Noia points out that further study is necessary to refine the classificationsystem. She also noted that the study was limited only to particular food groups thatare commonly available and did not include some of the more exotic nutrient-richfoods such as reishi mushrooms, acai berries, and chia seeds that have beendeemed superfoods due to their extensive lists of health benefits. Hopefully, asresearchers continue to clarify the nutritional benefits of specific powerhouse fruitsand vegetables, it will become easier for absolutely everyone to achieve optimalhealth by incorporating nourishing whole foods into their diets every day!

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Guest Blog: Tandy fromPimpYourMat.com

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SHARE YOUR THOUGHTS (0)Tagged: acai, addiction, b12, baby, balanced, benefits of vegetables, clean diet, clean eating, clean eats,clean food, Health, healthy, healthy family, Healthy Food, HEALTHY KIDS, HEALTHY MAMA, immune system,nutrients, philosophie, raw, RAW FOOD CHEF, Raw Living, research, Superfoods, vegan, vegetarian, vitamins

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