The CDC recently published a list of 41 “powerhouse” foods that are packed with nutrients and strongly associated with reduced risk of chronic disease. The list includes a colorful range of fruits and vegetables, including carrots, romaine lettuce, and strawberries.

But which foods ranked healthiest? Five green vegetables had the highest “nutrient density” scores: water cress, Chinese cabbage, chard, beet greens, and spinach. The nutrient density of a given food refers to its ratio of nutrients (vitamins, minerals, fiber, protein, and carbohydrates) to calories.

To have a healthy, balanced diet, it’s crucial to eat a variety of different nutrient-dense foods, says Rachel O’Connor, R.D., C.D.N., a dietitian at NewYork-Presbyterian/Columbia University Irving Medical Center. 

“When it comes to eating the right way, I see a lot of focus on what foods to avoid,” she says. “In my opinion, it’s actually more important to add diverse nutrient-dense whole foods into your diet.”

Health Matters spoke to Rachel to better understand nutrient-dense foods and the healthiest nutrient-dense vegetables.

What are the health benefits of eating nutrient dense foods?
Nutrient-dense foods — such as vegetables, fruits, legumes, nuts, and seeds — contain a relatively high amount of nutrients per calorie, as opposed to foods with “empty calories” which offer little to no nutritional value.

Foods that are more nutrient dense have been shown to help reduce the risk of cardiovascular disease, type two diabetes, obesity, and other chronic conditions.

Another major benefit of eating nutrient-dense foods, specifically fruits and vegetables, is that they are high in fiber, which can help improve digestive health, lower cholesterol, and improve blood sugar control. It also increases satiety, so it makes meals and snacks more satisfying, preventing you from overeating.

Nutrient-dense fruits and vegetables are also full of antioxidants that combat harmful free radicals in your body; this reduces the risk of inflammation in the body, as well as the risk of developing cancer.

What are some of the most nutrient-dense vegetables?
Based on new research from the CDC, the top five nutrient-dense vegetables are:

1. Watercress

Watercress is a cruciferous vegetable; these are vegetables that are high in vitamin K, which helps build strong bones, vitamin C, antioxidants — like carotenoids and folates — and fiber. In population studies, higher blood levels of total carotenoids and beta-carotene (a type of carotenoid) are linked with a lower risk of cancer.

2. Chinese cabbage

Chinese cabbage, which includes napa cabbage and bok choy, is another cruciferous vegetable. The leafy green vegetable is high in vitamin K and vitamin A, which supports immune health, reproductive health, and vision. It’s also full of vitamin C, antioxidants, fiber, and the mineral selenium, which helps support thyroid function.

3. Chard

Chard, a cruciferous vegetable also known as Swiss chard, is high in vitamins K, A, and C, antioxidants, fiber, and potassium, which can help support healthy blood pressure.

4. Beet Greens

While they are not cruciferous and don’t contain as much fiber, beet greens are still packed with a variety of nutrients, such as iron — which is necessary for red blood cell production, as well as physical growth, neurological development, and cellular functioning — and magnesium, an electrolyte that is essential for nerve and muscle function, immune system health, heartbeat regulation, and bone strength. Beet greens are also high in potassium and vitamins B and C.

5. Spinach

Spinach is another antioxidant-rich leafy green vegetable that is low in calories but high in iron, vitamins K, A, and C, as well as potassium.

What are some tips on how to keep a variety of vegetables in your diet?
It’s important to consume a variety of vegetables throughout the week so that you’re getting as many different vitamins and minerals as possible.

• Aim for about three servings of vegetables a day (a serving is about a half a cup of cooked veggies or one cup of raw vegetables). I also recommend eating four to five servings of cruciferous vegetables each week.
• Frozen vegetables are just as nutritious as fresh vegetables, and it’s easy to keep a variety on hand without worrying about eating them before they go bad. Options like frozen spinach, carrots, and peas are convenient to add into eggs, pasta, stir fry, and other meals.
• It’s also easy to blend up vegetables into soups and smoothies. Adding spinach or kale to a fruit smoothie is a great way to boost your consumption of greens!

And vegetables aren’t the only nutrient-dense foods; fruits, legumes, beans, and lentils are high in fiber and contain other important nutrients.

Is it healthier to eat vegetables raw or cooked?
I always recommend that my patients eat vegetables in whatever form are most likely to eat them. While vegetables do lose some nutrients when cooked, it’s actually quite minimal. Having a healthy diet is about balance. Of course, nutrition is important, but so is enjoyment.