If you’re eating a fruit or vegetable, then you’re obviously making a healthy food choice. But not all fruits and vegetables are created equal. Some contain a disproportionately large number of different nutrients — so here is a countdown of the top fruits and vegetables:
Fruits
1) Avocadoes
Avocadoes are arguably the best fruit on the planet. They satisfy more than 8 per cent of your daily requirement to consume more than 12 vitamins and minerals. They also contain more than half of your daily Vitamin C, Vitamin B5, and fibre requirements. Though eating an entire avocado brings you up a substantial 365 calories, most of these calories come from unsaturated fat, which is good for you.
2) Pomegranates
Pomegranates are a very close second. A single pomegranate will also satisfy more than 8 per cent of your daily requirement for more than 12 vitamins and minerals. They contain 13 different phytonutrients and are one of the best fruit sources of antioxidants.
3) Cantaloupe melon
Because of their colour, cantaloupe melons are a great source of beta-carotene, which gets converted to Vitamin A. A single cup exceeds your daily requirement for Vitamin A and Vitamin C. As a result, cantaloupe is ideal for boosting your immune system.
4) Blackberries and raspberries
All berries are amazing. Blackberries and raspberries are a particularly great source of anti-oxidants and are rich in nutrients like manganese, Vitamin C, Vitamin K, and fibre, earning them the final spot in this ranking.
Vegetables
1) Spinach
Spinach is the absolute best food you can eat. The nutrients found in spinach are too numerous to list. However, in order to ensure you’re getting the most nutrients, opt for cooked spinach, which contains ten times the amount of Vitamin K you need each day, and almost four times your daily Vitamin A needs. Raw spinach only contains half of your daily Vitamin A, but still satisfies your Vitamin K needs.
2) Collard greens, swiss chard, and kale
There’s a three-way tie amongst these three superstar leafy greens, which, like spinach, exceed your needs for several nutrients, but need to be cooked for you to gain their maximal benefits.
3) Broccoli
Broccoli contains slightly lower, yet still remarkably high, levels of many of the same nutrients found in the vegetables listed above. In addition to these nutrients, broccoli is touted for its phytonutrients, which are known for their anti-cancer effects.
This is just a sampling of fruits and vegetables containing the highest levels of vitamins and minerals. Every fruit and vegetable contains a unique mixture of nutrients and benefits, so be sure to incorporate as many different fruits and vegetables as possible into each day to ensure optimum health.
The nutrient values used in this article were taken from the USDA Nutrient Database,
The Canadian Nutrient File, and www.nutritiondata.self.com
