The Fruit & Veg Power League: The Best Foods to Fight Disease

Which fruit and vegetables give you the most nutrition for your money, and your calories? A study published by the US Centers for Disease Control and Prevention (CDC) ranked 47 everyday fruit and vegetables to find out. The winner might surprise you.

What the study did

Dr Jennifer Di Noia of William Paterson University in the US gave each food a nutrient density score: how much of 17 key nutrients it provides per 100 calories. The nutrients, chosen using advice from the United Nations Food and Agriculture Organization and the US Institute of Medicine, were potassium, fibre, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E and K (Di Noia, 2014).

The scores also allowed for bioavailability: how much of a nutrient your body can actually absorb. For example, the study counted only 18% of the iron and 20% of the vitamin K from plants. To make the "powerhouse" list, a food had to provide, on average, at least 10% of the daily value of these nutrients per 100 calories. Of the 47 foods, 41 qualified (Di Noia, 2014).

Key insight: watercress is the champion

Watercress was the only food to score a perfect 100. The top 10 were all leafy greens or herbs, led by watercress, Chinese cabbage, chard, beet greens and spinach.

The full power league

Rank	Food	Score
1	Watercress	100.00
2	Chinese cabbage	91.99
3	Chard	89.27
4	Beet greens	87.08
5	Spinach	86.43
6	Chicory	73.36
7	Leaf lettuce	70.73
8	Parsley	65.59
9	Romaine lettuce	63.48
10	Collard greens	62.49
11	Turnip greens	62.12
12	Mustard greens	61.39
13	Endive	60.44
14	Chives	54.80
15	Kale	49.07
16	Dandelion greens	46.34
17	Red pepper	41.26
18	Rocket (arugula)	37.65
19	Broccoli	34.89
20	Pumpkin	33.82
21	Brussels sprouts	32.23
22	Spring onion (scallion)	27.35
23	Kohlrabi	25.92
24	Cauliflower	25.13
25	Cabbage	24.51
26	Carrot	22.60
27	Tomato	20.37
28	Lemon	18.72
29	Iceberg lettuce	18.28
30	Strawberry	17.59
31	Radish	16.91
32	Winter squash	13.89
33	Orange	12.91
34	Lime	12.23
35	Pink or red grapefruit	11.64
36	Swede (rutabaga)	11.58
37	Turnip	11.43
38	Blackberry	11.39
39	Leek	10.69
40	Sweet potato	10.51
41	White grapefruit	10.47

Source: Di Noia (2014), Table 2.

The surprises

• Kale, often called a superfood, came 15th.
• Red pepper scored 41.26, higher than any of the fruit on the list.
• Blueberry, raspberry, cranberry, tangerine, garlic and onion did not make the list at all.

That does not make them unhealthy. The study could not include phytochemicals, the natural plant compounds that may also protect health, so the scores do not capture everything a food offers (Di Noia, 2014). Dr Di Noia said that had she been able to include them, some of these foods might have made the list (American Institute for Cancer Research, 2014).

What this means for you

The NHS recommends at least 5 portions of a variety of fruit and vegetables a day, about 400g in total, based on World Health Organization advice. A portion is 80g. Eating plenty of fruit and vegetables lowers the risk of heart disease, stroke and some cancers (NHS, n.d.).

• Add watercress to sandwiches, salads or soups.
• Swap iceberg lettuce for spinach, romaine or leaf lettuce.
• Stir chard, spinach or beet greens into pasta sauces and stir-fries.
• Snack on sliced red pepper.
• Try rocket in place of your usual salad leaves.

The bottom line: dark leafy greens pack the most nutrients per calorie, but variety matters most. Any fruit or vegetable is better than none. For more ideas, see our post Eating to Ease the Ache.

References

American Institute for Cancer Research (2014) Powerhouse fruit and veggie rankings: eat your watercress (and blueberries too!). Available at: https://www.aicr.org/resources/blog/powerhouse-fruit-and-veggie-rankings-eat-your-watercress-and-blueberries-too/

Di Noia, J. (2014) 'Defining powerhouse fruits and vegetables: a nutrient density approach', Preventing Chronic Disease, 11, E95. doi: 10.5888/pcd11.130390. Available at: https://www.cdc.gov/pcd/issues/2014/13_0390.htm

NHS (n.d.) Why 5 A Day? Available at: https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/

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Important medical disclaimer

The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.