A significant study by William Paterson University has pinpointed 41 of the healthiest foods, with watercress, Swiss chard, and spinach leading the list. The research, published in the journal Preventing Chronic Disease, focused on nutrient density, evaluating 17 essential nutrients against calorie content to inform nutritional guidance. This methodology helps individuals make informed dietary choices for long-term health.
Leafy greens like watercress, Swiss chard, and spinach were particularly noted for their rich nutrient profiles. Watercress received a perfect score for its high levels of fiber, potassium, protein, calcium, folate, and vitamins A and B12. Swiss chard stands out for its abundance of vitamins K, A, and C, magnesium, and antioxidants beneficial for eye health. Spinach is recognized for its substantial content of vitamins A, C, K, iron, folate, and magnesium, supporting immune function, bone health, and vision.
In the fruit category, lemons were highlighted for their high vitamin C, fiber, and antioxidant content, contributing to immune support, digestion, and cardiovascular health. Strawberries also featured prominently, offering significant amounts of vitamin C, fiber, and antioxidants that benefit heart health, brain function, and reduce inflammation. Oranges provide a wealth of vitamin C, fiber, and antioxidants, supporting heart health, immune function, and potentially lowering the risk of certain cancers. Other fruits such as blackberries and grapefruit were also recognized for their antioxidant properties and overall health benefits.
The study's approach, emphasizing nutrient density per calorie, offers a practical framework for understanding food's nutritional value. This method aids consumers in selecting nutrient-rich options to enhance their diets and promote sustained well-being. The research identified 41 foods that meet the "powerhouse" criterion, providing at least 10% of the daily value for 17 key nutrients per 100 calories.