Fruits and vegetables are considered nutrient dense foods. A nutrient dense food is defined as a food that provides a lot of vitamins and minerals in a low-calorie package, according to the American Dietetic Association. Adding any fruit or vegetable to your diet is healthy, but some stand out as being exceptional, according to the World's Healthiest Foods website.
Sweet Potatoes
The Center for Science in the Public Interest, or CSPI, says sweet potatoes are one of the best vegetables you can eat. It is an excellent source of carotenoids, vitamin C, potassium and fiber. This antioxidant-rich vegetable can protect your cells from free radical damage. Cell damage by free radicals is associated with heart disease, cancer and aging.
Mango
Mango is a top nutritional fruit. It contains a significant amount of vitamin C, vitamin A and potassium. Foods high in potassium help to lower blood pressure, according to CSPI. In addition to being nutrient dense, it also has low amounts of pesticide residue.
Beets
Beets contain a significant amount of folate, potassium, vitamin C and fiber. They are also a source of iron. The pigment that gives the beet its vibrant color may protect you from cancer, according to the World's Healthiest Foods. The pigment, betacyanin, has been shown to increase antioxidant activity in the liver, protecting it from free radical damage, explains the World's Healthiest Foods.
Watermelon
A 2-cup serving of watermelon contains high amounts of vitamin A, vitamin C and potassium in only 85 calories, according to CSPI. Watermelon also contains a significant amount of the caretonoid lycopene. Lycopene may be protective against prostate cancer, endometrial cancer, breast cancer, lung cancer and colerectal cancer, says the World's Healthiest Foods.
Broccoli
Broccoli is a top nutritional vegetable. Broccoli is high in vitamin C, vitamin A, folate and fiber. The fiber in broccoli has been shown to absorb cholesterol in the gut, helping to lower blood cholesterol levels, according to the World's Healthiest Foods. Broccoli is a member of the cruciferous family of vegetables, and it is recommended you eat at least two to three servings of cruciferous vegetables a week. Other cruciferous vegetables include cauliflower, cabbage and brussels sprouts.
References
- The World's Healthiest Foods
- Nutrition Action Healthletter: Ten Worst and Ten Best
- Practice paper of the American Dietetic Association: Nutrient density: Meeting nutrient goals within calorie needs. J Amer Diet Assoc. 2007;107:860-869.
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