More than just kale

Nutrient dense foods provide a lot of nutrients (fiber, phytochemicals, vitamins, minerals) for a low number of calories. This is great to know, so you can use your calorie intake wisely and get the most bang for the buck (nutritionally and financially).

Kale is known as one of the most nutrient dense foods on the planet. This cruciferous vegetable is full of vitamins such as vitamin A, K, C, and B6. It also contains micronutrients that we sometimes don’t get enough of like manganese, calcium, copper, potassium and magnesium. It has powerful antioxidants like quercetin and kaempferol. It can help lower cholesterol levels and reduce the risk of heart disease.

But that being said, don’t just fill your grocery cart with kale. For overall health we need to add a variety of leafy greens to get the most benefit. So what other foods are even more nutrient dense that you should be picking up today? Studies show that these foods are even more of a power house compared to kale.

Rotate these greens into your meal plans to get the most out of your wellness.

  • Watercress

  • Chinese cabbage

  • Chard

  • Beet green

  • Spinach

  • Chicory

  • Leaf lettuce

  • Parsley

  • Romaine lettuce

  • Turnip green

  • Mustard green

  • Endive

kale culinary medicine

Consider watercress as more than a garnish for your plate. Watercress is also a leafy green vegetable from the cruciferous family. It hasn’t received the recognization it deserves. Did you know watercress is ranked as the number one nutrient dense powerhouse vegetable or fruit in past studies.

  • Watercress is full of Vitamin A, C, E and K along with being a great sources of calcium.

  • Has micronutrients, including copper, magnesium, manganese, phosphorus, zinc and selenium.

  • High amounts of antioxidant phytonutrients - betacarotene, lutein, and zeaxanthin which may help your vision.

  • Contains nitrates which can relax your blood vessels, increasing blood oxygen levels and lowering the risk of high blood pressure.

  • Studies show that it can protect the integrity of your cells and prevent harmful genetic mutations.

  • Removes toxins and mucus from your lungs, which is great if you experience allergies or a cold/flu.

  • Is an anti-inflammatory vegetable that can protect your skin from dryness, acne, and eczema.

  • Promotes bone health since it has 250 mcg (312% of the recommended daily intake) of Vitamin K, which will help increase calcium absorption.

Ready to incorporate watercress into your wellness plan? Add it to your next smoothie, you only need about two ounces to gain the benefits. Or make a nutritionally dense soup that will also benefit your lungs.

Watercress Soup Recipe

  • 1 bunch washed watercress

  • 5 pitted dates, chopped

  • 1/4 inch fresh ginger, thinly sliced

  • 1 carrot, thinly sliced

  • 6 cups of vegetable broth

  • 1 teaspoon olive oil

  • 1 teaspoon sesame oil

  • 1/4 cup white sesame seeds

  • Salt and pepper to taste

  1. In a big pot, bring the vegetable broth to a boil with the dates.

  2. Separately in a sauce pan, heat oil, and then sauté the ginger, carrot, and salt, until they start to get soft, about a minute or two.

  3. Add the ginger/carrot mixture to the broth.

  4. Lastly, add the watercress bunch and simmer over low heat for 10 minutes.

  5. Serve immediately with a drizzle of sesame oil and sesame seeds.


References:

  • Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390.

  • Otten JJ, Hellwig JP, Meyers LD, editors. Dietary reference intakes: the essential guide to nutrient requirements. Washington (DC): National Academies Press; 2006.

  • Nanney MS, Haire-Joshu D, Hessler K, Brownson RC. Rationale for a consistent “powerhouse” approach to vegetable and fruit messages. J Am Diet Assoc 2004;104(3):352–6.

Medical Disclaimer
The information on this article is for personal educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Please consult a qualified health care professional about any condition or treatment.