미국 사람들과 죤스 합킨스 대학에서 야채들 중에서 영양가가 높은 것이 무엇인지 설문 조사를 했다.
케일과 브로콜리에 제일 많은 점수를 주었고 Watercress (미나리, 물냉이?) 는 아주 점수가 낮았다.
실제로 영양가가 가장 높은 것은 Watercress 였다. ( 아래 Time 지 사진 참조 ) 케일의 두배다.
아래 타임지에 기사를 작성한 Alice Park 기자는 이민 2세로
의료와 기술에 관한 기사를 타임지에 자주 올린다.
41 Superfoods, Ranked By How Healthy They Are
June 6, 2014We know that dark green vegetables and citrus fruits are good for us, but if we had to choose among them, which ones pack more of a nutritious punch?
Jennifer Di Noia, associate professor of sociology at William Paterson University, did the work for us and reported her results in the Centers for Disease Control’s Preventing Chronic Disease. We’re told to add powerhouse fruits and vegetables to our diet, but we don’t have much guidance on which ones are really potent and which are coasting by on their color alone. Nutritionists point us toward anything dark green and leafy, for example, but it turns out that they can vary by as much as 70 points on how many nutrients they contain.
Di Noia focused on 17 nutrients considered by the food experts at the United Nations and the Institute of Medicine to be important to good health and to lowering risk of heart disease and cancer: potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.
She then combed the scientific literature to calculate how many nutrients they contained per calorie of energy they provided (based on a 2,000-calorie-per-day diet); the higher the value, the more of a powerhouse food it was. “It gives people a way of thinking how to maximize the nutrients per calorie,” she says.
She admits that the list doesn’t include all the phytochemicals, or compounds that could add to a food’s nutritional profile but, she says, “now that we have a list of foods it can help consumers know what are the powerhouse fruits and vegetables, and maybe choose the more nutrient-dense foods over less nutrient dense ones.”
Here’s the list. And since this list is all fruits and veggies, it stands to remind you that you can’t really go wrong with anything listed here. That said: Who knew watercress was such a power-veggie?
Item | Nutrient Density Score |
Watercress | 100.00 |
Chinese cabbage | 91.99 |
Chard | 89.27 |
Beet green | 87.08 |
Spinach | 86.43 |
Chicory | 73.36 |
Leaf lettuce | 70.73 |
Parsley | 65.59 |
Romaine lettuce | 63.48 |
Collard green | 62.49 |
Turnip green | 62.12 |
Mustard green | 61.39 |
Endive | 60.44 |
Chive | 54.80 |
Kale | 49.07 |
Dandelion green | 46.34 |
Red pepper | 41.26 |
Arugula | 37.65 |
Broccoli | 34.89 |
Pumpkin | 33.82 |
Brussels sprout | 32.23 |
Scallion | 27.35 |
Kohlrabi | 25.92 |
Cauliflower | 25.13 |
Cabbage | 24.51 |
Carrot | 22.60 |
Tomato | 20.37 |
Lemon | 18.72 |
Iceberg lettuce | 18.28 |
Strawberry | 17.59 |
Radish | 16.91 |
Winter squash (all varieties) | 13.89 |
Orange | 12.91 |
Lime | 12.23 |
Grapefruit (pink and red) | 11.64 |
Rutabaga | 11.58 |
Turnip | 11.43 |
Blackberry | 11.39 |
Leek | 10.69 |
Sweet potato | 10.51 |
Grapefruit (white) | 10.47 |
구글에서 번역함 (가운데가 점수)
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http://time.com/2827608/41-superfoods-ranked-by-how-healthy-they-are/