Top 15 Nutrient Rich Foods [Infographic]

Top 15 Nutrient Rich Foods (Powerhouse Foods)
Infographic from
Eating a clean, whole food diet that includes dark, leafy greens is today's standard "prescription" for everything from losing weight to addressing a myriad of health conditions and chronic diseases including diabetes, cancer, autoimmunity and heart disease.

What's so special about leafy green vegetables?   Leafy greens are considered nutritional powerhouses because they are very nutrient dense.

Leafy greens are an excellent source of vitamins, minerals, antioxidants, fiber, phytochemicals and other nutrients that are essential to optimal health.  These include Vitamins A, C, E, K, Folate, Potassium, Iron and Calcium.

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For individuals who are trying to lose weight and burn fat, leafy greens are thought to help weight loss in several ways.  First, they are low in both calories and fat. Second, they supply dietary fiber.

The ingestion of soluble and insoluble fiber has been extensively studied for its role in weight and fat loss as well as digestive and metabolic health. Fiber helps make us feel full, thereby reducing or preventing overeating.  Fiber helps to regulate blood sugar levels.  Fiber acts as a sponge for toxins and clears them out of the body.  Fiber also helps regulate bowel movements and regular consumption generally prevents constipation.

Many weight loss experts generally recommend consuming 35-50 grams of fiber a day, together with plenty of pure, clean water.

A study of 47 fruits and vegetables sought to identify the most nutrient dense foods.  According to the study, the top 15 nutrient powerhouse fruits and vegetables (PFV) were all leafy greens as illustrated in this infographic.

Details of the study can be found here: Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach (CDC)

Infographic source, article and further reading:  Move Over Kale, There's a New Top Veggie in Town -

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