Which Fruits And Vegetables Provide The Most Nutrients?

Nutrients come in two varieties. Macronutrients, which include protein, fat and carbohydrates, are the three basic energy forms, or calories, present in most foods. When people discuss a food's nutrient content, however, what is generally referred to are the micronutrients, vitamins and minerals. These nutrients are essential to life, and because your body cannot synthesize them, you need to obtain them in adequate amounts through your diet. Fruits and vegetables are among the most nutritionally dense foods, in that they contain high amounts of nutrients per calorie. Of all fruits and vegetables, green vegetables and berries provide the most nutrients.

Nutrient Density

The nutrient density of a given food is determined by measuring the amount of vitamins and minerals in a specific caloric portion and comparing the value to other foods. According to Dr. Joel Fuhrman in "Eat to Live," this scoring method reveals that the most nutritious foods are, from highest density to lowest density: leafy green vegetables; solid green vegetables; non-green, non-starchy vegetables; fresh fruits; and starchy vegetables.

Vegetables

Of all the vegetables, the most nutritionally dense are the leafy greens. These include leaf lettuces, spinach, kale, collards and Swiss chard. Less nutritionally dense are solid green vegetables, such as asparagus, broccoli, Brussels sprouts and zucchini. Non-green vegetables like eggplant, mushrooms and onions, followed by starchy vegetables such as potatoes and squash, have fewer nutrients per calorie -- but they are still more nutritious than animal products and whole grains, according to Fuhrman.

Fruits

As a group, fruits reside on the nutrient-density spectrum somewhere between non-starchy vegetables, like eggplant and mushrooms, and starchy vegetables such as potatoes. Of all fruits, berries have the most nutrients. These include strawberries, raspberries and blueberries. These fruits are also high in antioxidants.

Deficiencies

Although most fruits and vegetables are highly nutritious, certain vitamins and minerals are not supplied in adequate amounts. These include vitamins B-12 and D and the minerals zinc and selenium. Seek appropriate sources for these nutrients or consider supplementation.

Tips

You are recommended to get five or more servings of fruits and vegetables each day. To increase consumption of these nutritious foods, eat fruit for breakfast, snacks and dessert. Make salad a major part of both lunch and dinner. Lightly cooked vegetables make an excellent main course.