Powerhouse Fruits and Vegetables

Not to be confused with the buzzword ‘superfood,’ powerhouse fruits and vegetables are those that contain a dense amount of multiple vitamins and minerals that maintain weight and fight off disease. The Center for Disease Control and Prevention (CDC) has comprised a list of these powerhouse foods containing 17 essential nutrients within a 100 calorie serving. They are also classified by serving size and how well the body absorbs the nutrients.

Nutrients

As mentioned before, there are 17 vitamins and minerals that the CDC considers when classifying powerhouse fruits and vegetables. These nutrients are needed to promote wellness and mental health.

These essential vitamins and minerals work together to greatly reduce the risks of chronic diseases such as cancer, diabetes, and heart disease. By scientific definition, PFVs are packed with antioxidants that serve to reduce oxidative stress within the body. Oxidants within the body can remove electrons from other substances, thus changing their form. These oxidants damage cells and change the cells into free radicals, which in turn oxidize other molecules. It is a negative domino effect that weakens the immune system and the overall healing process. Antioxidants work to prevent the development of disease.

Top Powerhouse Foods

While the word superfood is nothing more than a trendy catchword that has no scientific merit, powerhouse foods are actually a legitimate classification for ridiculously healthy produce. The Center for Disease Control and Prevention has estimated that there are at least 41 fruits and vegetables that are classified as powerhouse foods. The top twenty of these produce items are leafy green vegetables.

Taking over most of the top twenty spots on the lists of PFVs, leafy greens are loaded with a myriad of beneficial vitamins and minerals. Greens such as kale, mustard greens, leaf lettuce, collard greens, chard, Chinese cabbage, beet greens, cabbage, dandelion greens, arugula, turnip greens, spinach, and romaine lettuce are full of these nutrients. One serving of kale alone has over 1,300% of the U.S.recommended daily allowance of vitamin k, 354% for vitamin A, and 88% of vitamin c.

Other top twenty powerhouse foods include broccoli, endive, parsley, chives, red bell pepper, chicory, and pumpkin. These foods also offer a plethora of health benefits. 100 calories of Broccoli, for example, contain almost twice as much protein as steak! It also covers almost 150% of vitamin c required for the day. Chicory contains amounts of nearly every essential vitamin and also reduces the risk of heart disease and improves digestion.

Vegetables get a bad rap for being boring and tasteless when, in fact, nothing could be further from the truth. There are endless ways to prepare delicious vegetable dishes that are filled with disease preventing nutrients and support numerous organs, bones, and mental health. These veggies are great for salads, roasting, casseroles, and also are fantastic additions to unhealthier foods like pizza. They can add depth to countless pasta dishes, and make healthier vegetarian alternatives to sandwiches and wraps. This summer, people would be doing their diets and their bodies a delicious flavor, uh – favor, by including these powerhouse fruits and vegetables in their day.

You Might Also Enjoy...

What to Expect After Gastric Bypass Surgery

Now that you’re ready for gastric bypass surgery, it’s important to understand what lies ahead and how you can play a role in what happens next, including your recovery. Keep reading to learn more.

How Robotic Surgery Works

If you qualify for bariatric surgery, you might have reservations about the word surgery. But, don’t! A robotically assisted procedure is quite different from traditional surgery. Here, you’ll learn what it is, how it works, and how it can benefit you.

How to Prepare for Weight Loss Surgery

If you’ve made the decision and are scheduled for weight loss surgery, not only do you need to know how to prepare your body, but you also need to know that your mental preparation is imperative.

Does Heartburn Keep You Up at Night?

Heartburn causes uncomfortable, burning sensations in your throat and chest, but it can cause other concerns if you not only have it during the day — but also at night. Keep reading to learn more.

10 Reasons to Consider Weight Loss Surgery

Has extra weight on your body caused issues for you physically, emotionally, and mentally? If so, it might be time to think about weight loss surgery. Here are 10 reasons why surgery may be your path to weight loss success.

Are You Considering Removing Your Gastric Band?

You’ve had gastric, or lap, band surgery to help with your weight loss goals, but your results might not be going as planned. What do you do now? Knowing your options can give you the results you want.