HealthCentral

Sign In | Register

Diet & Exercise

NUTRITION AND YOUR DIET

Top 10 Powerhouse Vegetables

Do rian Martin | Jul 1, 2014 (updated Jul 2, 2014)

1 of 11
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.

2 of 11

W at ercress
This cruciferous vegetable has
heat and bite. Researchers
believe that eating this vegetable
daily can significantly reduce
DNA damage to blood cells, thus
lowering the risk of developing
cancer. Additionally, watercress
helps reduce triglyceride levels
in the blood while also
significantly increasing the
levels of lutein and beta-carotene.

3 of 11

Chinese cab b age

There are many types of Chinese
cabbage, including Napa
cabbage, White Choy Sum, Pak
Choy, Pei Tsai, Flower Chinese
Cabbage, and Green Baby Pak
Choy. Excellent for stir-fry and
pickling, these cabbages are a
good source of vitamin K and
vitamin C, as well as glutamine,
which is an amino acid that has
anti-inflammatory properties. Cabbage also is believed
to help block the growth of cancer cells.

4 of 11

Chard
Chard leaves are sturdier than
spinach and the stems are edible
and can be used in vegetable
stock. Chard boasts vitamin K,
vitamin A, vitamin C, vitamin B,
vitamin E, magnesium,
manganese, potassium, iron,
copper, calcium and tryptophan.
Chard helps regulate blood sugar
and has antioxidant and antiinflammatory benefits. This vegetable also provides
great support for bone health.

5 of 11

B eet greens
Depending on the variety, beet
greens are a great source of
lutein, zeaxanthin and
carotenoid. When buying beets,
look for greens that are fresh,
tender and a vivid green color.
Once home, remove the greens
and stems from the beet root to ensure that they dont
pull moisture from the root. Store unwashed greens in
a plastic bag in the refrigerator. Beet greens can be
prepared like spinach.

6 of 11

Spinach
Fresh spinach provides a
significant amount of vitamin C,
vitamin A, vitamin K, manganese
and folate. This vegetable offers
protection against inflammation
as well as cancer. It also supports
heart health and bone health.
There are two types of spinach
flat-leaved and crinkled
(savoyed). The Environmental
Working Group recommends buying organic spinach.

7 of 11

Chicory
Often confused with endive,
chicories are perennials and
include radicchio, sugarloaf,

include radicchio, sugarloaf,

Belgian endive and root
chicories. Slightly bitter with
sturdy leaves that resemble
lettuce, chicories are a good
source of thiamin, niacin, zinc,
dietary fiber, vitamin A, vitamin
C, vitamin E, vitamin K,
riboflavin, vitamin B6, folate, calcium, iron,
magnesium, phosphorus, potassium, copper and
manganese.

8 of 11

L eaf let t uce

There are a variety of types of
lettuce, including crisphead
(such as iceberg), looseleaf and
butterhead. In general, lettuce is
a great source of magnesium,
chromium, folate, vitamin K,
vitamin C and vitamin A.
Because varieties of lettuce differ
in the types of phytonutrients
they have, its best to eat a
mixture of lettuces in order to receive the most benefit.

9 of 11

Parsley
Parsley is high in vitamin C,
vitamin A and vitamin K. The
vegetable also is rich in
antioxidants and folate. Its
nutrients protect heart health
and may help prevent some

and may help prevent some

types of arthritis. There are three
types curly, super-curly and
flat-leaf; your preference should
guide your purchase. Parsley can
be used as a garnish, in juices or as the main ingredient
in salads such as tabbouleh.

10 of 11

Romaine let t uce

Romaine lettuce is rich in
vitamin C and beta-carotene,
which helps protect the heart by
preventing the oxidation of
cholesterol. Romaine lettuce has
folic acid, which can protect
against heart attack and stroke,
and potassium, which helps
lower high blood pressure. This
type of lettuce also is an
excellent source of vitamin A, vitamin K, folate and
molybdenum.

11 of 11

Collard greens
This vegetable is a great source
of vitamin A, vitamin B6, vitamin
C, vitamin E, vitamin K,
riboflavin, calcium, iron,
manganese, thiamin, niacin,
magnesium, phosphorus and
potassium. Additionally, collard
greens are filled with fiber. This
vegetable helps lower cholesterol

and protects against cancer.

These greens also provide anti-inflammatory benefits
and support cardiovascular health.

NEXT: Holiday Health Tips

2014 Remedy Health Media, LLC

ALL RIGHT S RESERVED

About Us | Contact Us | Privacy Policy | T erms of Use | Security Policy | Advertising Policy
| Advertise With Us
OUR SITES T he Body | T he Body Pro | Berkeley Wellness | Health Communities
| John Hopkins Health Alerts | Intelecare | Mood 24/7