41 Fruit and vegetable boost Rating: 1 vegetable gets 100 points! She has strong anti-cancer power and is more nutritious than her husband.

The US Centers for Disease Control and Prevention (CDC) ranks 41 types of “Powerhouse Fruits and Vegetables.” One kale beat vegetables, broccoli and other “superfoods” to get a perfect score of 100 and take first place. It combines 6 main benefits, with the highest nutrient density and strong anti-cancer power.

Fruit and vegetable rating 41 vigor: This one got 100 points and is the most nutritious

Centers for Disease Control and PreventionIt is recommended to eat 41 types of “high energy fruits and vegetables” to reduce the risk of chronic diseases. According to the definition of the study, if vegetables or fruits provide 10% or more of the daily intake of 17 important nutrients per 100 kcal, it is called “vital fruits and vegetables”.

Researchers measured the calories per 100g of 47 types of fruit and vegetables and the content of 17 important nutrients, including potassium, fiber, protein, calcium, iron, thiamine, riboflavin, and niacin, folic acid, zinc, and vitamins A, B6, B12, C, D, E and K.

In the end, 41 types of fruits and vegetables met the definition of “very nutritious fruits and vegetables”, and their nutrient density scores and rankings were as follows:

Vivid Vegetables No. 31 to 41bit:

• No. 41 (10.41 points): Grapefruit with white flesh
• Number 40 (10.51 points): Sweet potato
• No. 39 (10.69 points): Leek
• No. 38 (11.39 points): BlackBerry
• No. 37 (11.43 points): Turnip
• No. 36 (11.58 points): Swedish turnip (Rutabaga)
• No. 35 (11.64 points): red-fleshed grapefruit
• No. 34 (12.23 points): Lime
• Number 33 (12.91 points): Orange
• No. 32 (13.89 points): Winter squash
• Number 31 (16.91 points): White radish

Vivid Vegetables No. 21 to 30Bit:

• Number 30 (17.59 points): Strawberries
• No. 29 (18.28 points): Lettuce
• Number 28 (18.72 points): Lemon
• Number 27 (20.37 points): Tomato
• No. 26 (22.60 points): Carrot
• Number 25 (24.51 points): Cabbage
• Number 24 (25.13 points): Cauliflower
• Number 23 (25.92 points): Kailan head
• No. 22 (27.35 points): Onion
• No. 21 (32.23 points): Brussels sprouts

Vibrant Vegetables No. 11 to 20Bit:

• Number 20 (33.82 points): Pumpkin
• No. 19 (34.89 points): Broccoli
• No. 18 (37.65 points): Rocket dish
• Number 17 (41.26 points): Red Pepper
• Number 16 (46.34 points): Dandelion green
• Number 15 (49.07 points): Kale
• Number 14 (54.80 points): Chives
• No. 13 (60.44 points): French sauerkraut (Endive)
• No. 12 (61.39 points): Mustard Green
• Number 11 (62.12 points): Turnip green

Vibrant Vegetables No. 1 to 10Bit:

• Number 10 (62.49 points): Collard green
• No. 9 (63.48 points): Romaine lettuce
• 8th place (65.59 points): Persil
• No. 7 (70.73 points): Lettuce
• No. 6 (73.36 points): Chicory
• 5th place (86.43 points): Spinach
• 4th place (87.08 points): beetroot leaves
• 3rd place (89.27 points): Chard
• 2 (91.99 points): Chinese cabbage (Shaocai/Huangyabai)
• 1st place (100 points): Muddy

In addition, after testing, 6 types of vegetables and fruits did not meet the definition of “very energetic fruits and vegetables”: red raspberries, mandarin oranges, cranberries, garlic, onions, and blueberries.

Watercress has 6 main benefits in 100 points: It has great anti-cancer power

The 100-point “super energetic vegetable” is watercress, which is also a vegetable commonly used by Hong Kong people in making soup. What are the benefits of eating broth? US media“Fox News Network”Two nutritionists were interviewed, and they unanimously agreed on the nutritional value of the water and listed 6 main health benefits.

1. Rich in nutrients and low in calories

• Nutritionist and lifestyle consultant Serena Poon emphasizes: “Watercress is a small plant, but it is one of the most nutritious foods. “
• Watermelon is extremely rich in vitamins K, A, C and B, as well as levels of magnesium, calcium and potassium. Vitamin K, calcium and magnesium are good for bone health, while vitamin C supports immune health and stimulates collagen production for radiant skin. And it’s low in calories, so you can get all these benefits without worrying about adding more calories.
• Another nutritionist, Ilana Muhlstein, said that by eating 3 cups of watercress per day, you will get more than 50% of the essential vitamins C, A and K.

2. Maintain heart health

• Serena Poon said: “Incorporating watermelon into your daily diet could be a simple and effective way to give your heart extra support.”
• Watercress is rich in antioxidants, which help reduce inflammation and oxidative stress, two major risk factors for heart disease. It also contains compounds such as beta-carotene, lutein and zeaxanthin, which support heart health and improve vessel function. blood nitrates that can reduce blood pressure and further protect the cardiovascular system.
• Ilana Muhlsteinqv said that dark green vegetables and cruciferous vegetables contain high levels of antioxidants, but they are often overpowered by foods such as berries. She emphasized: “When it comes to healthy food, green vegetables are the most important.”

3. Reduce the risk of cancer

• Serena Poon said that since active vegetables are closely related to reducing the risk of chronic diseases, watercress can also help reduce the risk of cancer.
• Watercress contains powerful phytochemicals, including glucosinolates, which have been shown to inhibit the growth of cancer cells. When the watercress is chewed, glucosinolates are converted to isothiocyanates, which have scientifically proven anti-cancer properties.
• Past research has also shown that watercress may help prevent DNA damage and reduce the risk of certain cancers, especially those that affect the lungs and liver. digestive

4. Promote hormonal balance

• Serena Poon pointed out that the high content of B vitamins, calcium and magnesium can help maintain hormonal health. These nutrients play a role in neurotransmitter balance, stress response, metabolic function, and are essential for maintaining hormonal balance.

5. Helps detoxification and liver health

• Serena Poon explains that natural compounds in watercress, such as sulphur, enhance the body’s natural detoxification process and support liver function. Whiskey helps maintain the liver’s ability to filter toxins and promote waste removal, making it a great addition to any detox diet. ” she said.

6. Maintain skin health

• Serena Poon said that watercress can give the skin a natural glow as antioxidants such as vitamin C, beta-carotene and lutein all help to improve the elasticity and brightness of the skin. Vitamin C is also particularly important for the synthesis of collagen in the skin, helping to maintain firmness and reducing fine lines.

Source:CDC: Centers for Disease Control and Prevention、《Fox News》

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