Verdure al supermercato

Le verdure di tutti i colori sono ricche di vitamine, minerali, fibre e fitonutrienti. Non puoi sbagliare aggiungendo prodotti più colorati al tuo piatto. Ci sono, tuttavia, verdure con un contenuto di nutrienti più elevato rispetto alle loro calorie, il che le rende eccezionalmente utili per il controllo del peso e la salute.

dott. Fuhrman, lo sviluppatore della dieta nutritiva, ha avuto l’idea di un ANDI (indice di densità dei nutrienti aggregato) per quantificare il contenuto di nutrienti di frutta e verdura rispetto alle loro calorie. Utilizzando il punteggio ANDI, i ricercatori hanno intrapreso il lungo compito di classificare 41 frutta e verdura in base alla loro densità di nutrienti. Diamo un’occhiata a quali prodotti sono in cima alla lista in termini di densità di nutrienti per caloria, in base al punteggio ANDI.

crescione

Crescione (punteggio densità nutritiva 100%)

Il crescione è in cima alla lista delle verdure ricche di nutrienti per caloria in base ai criteri ANDI. Il crescione è un ortaggio a foglia verde scuro che cresce in torrenti e fiumi freddi e limpidi e puoi goderne il sapore pepato crudo o cotto. Tuttavia, manterrai più della sua vitamina C se consumi questo crudo verde a foglia. Il crescione aggiunge un calcio a insalate, piadine e panini. Insieme alla vitamina C, il crescione è ricco di vitamina K, importante per la coagulazione del sangue e la densità ossea, e di beta-carotene, precursore della vitamina A e antiossidante e antinfiammatorio.

Ancora più intriganti sono gli antiossidanti nel crescione, incluso il feniletil isotiocianato (PEITC). Uno studio ha scoperto che gli antiossidanti nel crescione sopprimono i danni[{” attribute=””>DNA, a cell’s genetic material. In the study, the results were most pronounced in smokers. Although the cancer-fighting capabilities of watercress are an area that needs more research, you can’t go wrong adding watercress to your plate.

Napa Cabbage

Chinese Cabbage (Nutrient Density Score 92%)

Chinese cabbage is also called Napa cabbage, and it’s a member of the Brassica family. This green, leafy veggie has long, pale green leaves with white ribs and a sweet flavor. Since it’s a cruciferous vegetable, like watercress and broccoli, it contains similar phytochemicals, some of which are being explored for potential anti-cancer benefits.

What you might not know about Chinese cabbage is it’s more nutrient dense than regular cabbage, offering more of certain vitamins such as vitamins C, K, and folate, a B-vitamin. Plus, it contains various antioxidants with anti-inflammatory activity, all for only 9 calories a cup.

To get the most vitamin C from Chinese cabbage, enjoy it raw in salads and sandwiches. If you prefer it cooked, add the chopped leaves or ribs to stir-fries with other Asian ingredients. Stir-fry recipes typically have a base of garlic and ginger, which work well with Chinese cabbage’s mild flavor. Add chicken, shrimp, or tofu for protein.

Swiss Chard

Swiss Chard (Nutrient Density Score 89%)

Swiss chard, also known as leaf beet, is a leafy green vegetable that belongs to the same family as beets. Its leaves have a mild flavor like spinach, but it has a slightly tougher texture that softens when you cook it. Swiss chard is a rich source of vitamin K, although it contains less vitamin C than the top two most nutrient-dense veggies, watercress, and Chinese cabbage, per calorie.

One downside is Swiss chard is high in oxalates. If you have a history of calcium oxalate kidney stones, it’s best to avoid Swiss chard since it can increase the amount of oxalates in your urine and boost the odds of kidney stones forming. Cooking Swiss chard reduces but doesn’t eliminate, oxalates.

Need a quick way to prepare it? Try sauteing Sauté Swiss chard in olive oil until just wilted (about 5 minutes). Season with salt and pepper to taste before serving.

Beet Greens

Beet Greens (Nutrient Density Score 87%)

Beet greens are the leaves of beets, colorful root vegetables that grow in the ground. Beet greens are like spinach in texture and taste but have a more intense flavor. You can enjoy these leafy greens raw in salads or cooked like spinach, Swiss chard, or other leafy greens. But like Swiss chard, they’re high in oxalates, so it’s best to cook them to reduce their oxalate content.

Enjoy beet greens cooked or steamed, and tossed with olive oil, lemon juice, or vinegar. You can also sauté them with garlic and onions for a flavorful side dish to add to your dinner plate.

Why are beet greens so nutrient-dense? With each bite, you get a healthy dose of vitamins A and C, but they also contain respectable quantities of minerals such as iron and zinc.

Bowl of Spinach

Spinach (Nutrient Density Score 86%)

Who isn’t familiar with the green, leafy vegetable known as spinach? It’s widely available and packed with nutrients such as vitamins A, C, and K, and like all leafy greens, an excellent source of fiber.

Like Swiss chard, beet greens, and spinach, spinach is also high in oxalates. If you have a history of calcium oxalate kidney stones, it’s safest to substitute a lower-oxalate green such as watercress or kale for spinach.

Spinach also contains compounds called thylakoids that have appetite-suppressing benefits. Plus, spinach is a rich source of lutein and zeaxanthin, carotenoids which may help prevent age-related macular degeneration (AMD) and cataracts, common causes of visual decline.

Leafy Greens Dominate the List

You may have noticed a trend. Leafy greens top the list of nutrient-dense foods per calorie. Another benefit of leafy greens is they’re high in natural nitrates, compounds that increase nitric oxide, a gas that helps open blood vessels. This enhances endothelial function, healthy blood vessel function that lowers blood pressure, and the risk of blood clots, another reason to add greens to your plate.

The Bottom Line

Leafy greens are nutrient-rich and lower in calories and top the list in terms of ANDI scores. Still, it’s smart to enjoy a wide array of non-starchy vegetables and fruits for optimal health. Almost all contain substantial quantities of potassium, a mineral and electrolyte that helps lower blood pressure. So, fill your grocery cart with fruits and vegetables in all colors of the rainbow, but don’t forget to add these five veggies with the highest ANDI scores.

References:

  1. “Watercress supplementation in diet reduces lymphocyte DNA damage and alters blood antioxidant status in healthy adults” by Chris IR Gill, Sumanto Haldar, Lindsay A Boyd, Richard Bennett, Joy Whiteford, Michelle Butler, Jenny R Pearson, Ian Bradbury and Ian R Rowland, 1 February 2007, The DOI: 10.1093/ajcn/85.2.504
  2. “Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women” by Eva-Lena Stenblom, Emil Egecioglu, Mona Landin-Olsson and Charlotte Erlanson-Albertsson, 17 April 2015, Appetite.
    DOI: 10.1016/j.appet.2015.04.051
  3. “ANDI Food Scores: Rating the Nutrient Density of Foods.” 16 Mar. 2017, drfuhrman.com/blog/128/andi-food-scores-rating-the-nutrient-density-of-foods.
  4. “Joel Fuhrman Micronutrients Food List – HRF.” healthresearchfunding.org/joel-fuhrman-micronutrients-food-list/.
  5. “Acute Effects of a Spinach Extract Rich in Thylakoids on Satiety: A Randomized Controlled Crossover Trial” by Candida J. Rebello, MS, RD, Jessica Chu, BS, Robbie Beyl, PhD, Dan Edwall, PhD, Charlotte Erlanson-Albertsson, PhD and Frank L. Greenway, MD, 1 June 2015, Journal of the American College of Nutrition.
    DOI: 10.1080/07315724.2014.1003999

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