What fruits and vegetables qualify as “super foods”? According to information published by the CDC (Centers for Disease Control), your favorite super foods may not be as “Super” as you think. Of 47 foods studied, all but 6 (raspberry, tangerine, cranberry, garlic, onion, and blueberry) satisfied the” powerhouse” food criterion set forth in the study.
Many foods that didn’t make the list, however, are still packed with nutrients and micro-nutrients that were not considered by the study. Only 8 nutrients were scored by the study – fiber, folate, zinc, and vitamins B6, B12, C, D, and E.
Here are the scores of the top Super Foods:
Powerhouse Fruits and Vegetables (N = 41),by Ranking of Nutrient Density Scoresa, 2014
|32||Winter squash (all varieties)||13.89|
|35||Grapefruit (pink and red)||11.64|
Don’t let these scores rule your diet, though. This study only considered just 8 nutrients. Notice that avocados, a great source of monounsaturated fats, don’t make this list. Blueberries and several other acknowledged Super Foods didn’t make the cut, either. Just because they didn’t make this list doesn’t mean you should eliminate them from your diet. I would suggest that you consume all different types of fruits and vegetables to obtain the widest variety of nutrients.
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