List of powerhouses
superfoods? They are so 2014. The latest trend is ‘powerhouse foods’. These powerhouses are bursting with healthy substances. And – unlike with superfoods – powerhouse foods are scientifically substantiated.
Powerhouse foods are the exact opposite of ’empty’ calories. They contain a lot of vitamins, minerals, fiber and protein and little energy. So super healthy. But when does a food belong to this elite? The US government agency ‘Centers for Disease Control’ recently published a definition in a scientific journal. A powerhouse food provides on average 10 percent or more of the recommended daily amount of 17 important nutrients per 100 kilocalories. These are calcium, iron, zinc, potassium, fiber, protein and vitamins A, B1, B2, B3, B6, B12, C, D, E, K and folic acid.
Superfoods are missing from the list
The American agency has not only drawn up a definition, but has also started calculating which types of fruit and vegetables meet the definition. They mainly looked at species for which scientific research indicates that they lower health risks. Think green leafy vegetables, cabbages, yellow and orange fruits and vegetables and citrus fruits. A few dozen varieties score at least 10 and are therefore powerhouse foods. At the top of the list are watercress, Chinese cabbage and Swiss chard. And surprisingly, superfoods such as goji berries and acai berries are missing.
|
Powerhouse fruits and vegetables |
Score |
|---|---|
| Watercress | 100 |
| Chinese cabbage | 92 |
| Swiss chard | 89 |
| Spinach | 86 |
| chicory | 63 |
| Salad | 71 |
| Parsley | 66 |
| Endive | 60 |
| Chives | 55 |
| Kale | 49 |
| Red pepper | 41 |
| Broccoli | 35 |
| Pumpkin | 34 |
| Brussels sprouts | 32 |
| Kohlrabi | 26 |
| Cauliflower | 25 |
| Root | 23 |
| Tomato | 20 |
| Lemon | 19 |
| iceberg lettuce | 18 |
| Strawberry | 17 |
| Radish | 17 |
| Orange | 13 |
| Grapefruit | 11 |
| turnip greens | 11 |
| Blackberries | 11 |
| leeks | 11 |
| Sweet potato (sweet potato) | 11 |
More vegetables than fruit
If you look closely at the list of powerhouse fruits and vegetables, a number of things stand out. The top half mainly contains green leafy vegetables and cabbages. At the bottom are mainly yellow and orange types of fruit and vegetables. There are also many more vegetables on the list than fruits. So don’t think that it’s best to replace vegetables with fruit. Highest scoring fruits are lemon, strawberry and orange.
Chicory beats broccoli
Who would have thought: chicory scores higher than broccoli, while the latter has such a healthy image. Some more striking results: regular butter lettuce (or head lettuce) scores higher than iceberg lettuce and spinach is healthier than Brussels sprouts. Some notable varieties in the list are tomato, leek, and pumpkin. Did you know that they contain so much good?
Spicy power foods
Herbs like parsley and chives are also on the list, as is red pepper. In practice, this does not help you much, because you eat very little of this. Have you ever eaten a standard vegetable portion of 250 grams of parsley? Not to mention red pepper…
Powerhouse recipes
What good is this list of powerhouses? Should you only eat these fruits and vegetables? No, even species that are not on the list are still healthy. And variety is important. Look at the list which types of fruit and vegetables you almost never eat and buy them more often. And get inspired with these two delicious recipes.
- Watercress salad with strawberries, avocado and walnuts
-
Chard risotto with fried bacon
