The 41 Most Nutritious Foods On Earth

Chard clocks in at No. 3.Flickr/Alex

As long as you go easy on the French fries, you pretty much can't go wrong making fruits and vegetables a focus of your diet.

But which produce is the most worth your while?

Jennifer Di Noia, a researcher at William Paterson University who specializes in public health,ranked a long list of fruits and veggies based on their nutrient density to see which ones should be classified as "powerhouse" foods: those most strongly associated with a reduced risk of chronic disease.

She generated scores using 17 nutrients that are key to our health: potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.

Each powerhouse food had to provide at least 10% of the daily value of a particular nutrient to be considered a good source, and the more the better — up to 100%. Those fruits and vegetables with fewer calories and more "bioavailable" nutrients (i.e., how much the body can actually make use of a nutrient once it's been ingested) ranked higher.

While we all have different dietary needs, the items at the top of this list would be pretty solid additions to almost anyone's dinner plate. One big takeaway? Eat your greens — they're pretty much all nutrients and water.

Here are Di Noia's 41 powerhouse foods, with the most nutritious ranked as No. 1.

41. Grapefruit (white)

 
40. Sweet potato
 
39. Leek
 
39. Leek
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38. Blackberry
 
38. Blackberry
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37. Turnip
 
36. Rutabaga
 
36. Rutabaga
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35. Grapefruit (pink)
 
34. Lime
 
34. Lime
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33. Orange
 
33. Orange
 
32. Winter squash
 
31. Radish
 
30. Strawberry
 
29. Iceberg lettuce
 
28. Lemon
 
28. Lemon
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27. Tomato
 
27. Tomato
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26. Carrot
 
26. Carrot
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25. Cabbage
 
25. Cabbage
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24. Cauliflower
 
24. Cauliflower
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23. Kohlrabi
 
23. Kohlrabi
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22. Scallion
 
22. Scallion
The tastiest, if not the healthiest, way to consume a lot of scallions. Shutterstock
 
21. Brussels sprout
 
20. Pumpkin
 
20. Pumpkin
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19. Broccoli
 
19. Broccoli
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18. Arugula (rocket)
 
17. Red pepper
 
16. Dandelion green
 
16. Dandelion green
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15. Kale
 
15. Kale
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14. Chive
 
13. Endive
 
12. Mustard green
 
11. Turnip green
 
11. Turnip green
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10. Collard green
 
9. Romaine lettuce
 
8. Parsley
 
8. Parsley
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7. Leaf lettuce
 
6. Chicory
 
5. Spinach
 
5. Spinach
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4. Beet green
 
3. Chard
 
3. Chard
A row of colorful swiss chard. Flickr/Eflon
 
2. Chinese cabbage
 
1. Watercress
 
1. Watercress
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The complete ranked list of "powerhouse" foods was published in the journal Preventing Chronic Disease.

Read the original article on Tech Insider. Follow us on Facebook and Twitter. Copyright 2016.

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