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Scientists determine nutritional content and create a ranking list

Scientists determine nutritional content and create a ranking list

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Which vegetables are probably the healthiest? In one American scientist's ranking, the surprise winner beats all the others by a wide margin when it comes to nutritional value.

Kassel – What is something green and healthy that probably ends up on most people's plates very rarely? There are at least as many tips and recommendations for a balanced diet as there are shades of green. Because – we have already guessed – this is the color of the top three in the list of the 41 healthiest foods compiled by the American scientist Jennifer De Noia.

The well-known green leafy vegetables are at the top of the league. But one odd one outshines them all and comes first in terms of nutritional content. With certain people Extending the shelf life of foodMany people dream about it. Reason enough to take a closer look at the varieties that can do this or help.

Green leafy vegetables are considered the healthiest, but only one of them came in first place

Spinach in particular was said to have almost supernatural powers, and was supposed to be a true power vegetable. And he should even do that Protein production and thus muscle building Transfer. Swiss chard and different types of cabbage are also at the top of the rankings. But atop the winner's podium for nutrient-dense fruits and vegetables is a candidate that almost no one expected: arugula. By consuming 100 calories of the superherb, you can cover 100 percent of your daily nutritional needs. No other food can do this.

41 foods were examined in a study for their nutritional content

To reach this conclusion, De Noia examined and classified 41 different foods according to a specific scheme. In order to create comparability, she plotted the ratios of nutrients and other valuable ingredients in relation to the number of calories and then calculated a value that represents how nutritionally valuable the food is.

This value serves as the basis existingwhich appears in the Journal of Commerce Prevention of chronic diseases Has been published. At 91.99 percent, Chinese cabbage also covers the majority of vital nutrients. Swiss chard (89.27 percent) and spinach (86.4 percent) also have a lot to offer. But what makes arugula unbeatable?

Watercress © Karina Hesland / IMAGO

Watercress is superior to all other vegetables, as none of them contain as many nutrients as it

The hot and spicy herb leads the way primarily because it contains so many good ingredients at once. In addition to the high amount of iron and calcium, there are also a variety of vitamins, minerals and antioxidants. The content of vitamin C in the plant is particularly high, as is the concentration of vitamin A. These vitamins have an immune-strengthening effect and thus protect against infectious diseases. The reasons are enough to eat it daily – just like other vitamin-rich foods.

The antioxidants in watercress have another important effect: they protect against DNA damage and can therefore reduce the risk of various types of cancer. Other vegetables that ranked highly in the study include:

  • cabbage
  • cabbage
  • watercress
  • Beetroot leaves
  • Chicory
  • Lettuce leaf
  • parsley
  • Lettuce
  • Dandelion
  • Broccoli

What is striking in terms of nutritional content is that the greener the vegetables, the healthier they are

What is striking is that these leafy plants are almost exclusively green. vegetables Or yellow-orange fruits such as carrots, tomatoes, sweet potatoes, lemons and berries performed less well in terms of nutritional value. Green color is a good indicator that consumers can use to evaluate the nutritional value of food.

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Basically, fresh foods such as fruits and vegetables are especially valuable for daily needs because they are high in nutrients – especially when compared to industrially processed foods. Ideally, leafy greens should be offered whenever possible, just like other fruits and vegetables.

However, it is better not to eat some vegetables raw. Salad, on the other hand, is always eaten raw, especially at that time The barbecue season can be enjoyed with many recipes Try it with colorful salads – best garnished with a handful of the sturdy herb arugula.