When it comes to the dietary advice of “eating your fruits and veggies,” selecting the most nutritionally advantageous options can be a perplexing task amid the abundance of choices. Recently, a revelation from the Centers for Disease Control and Prevention (CDC) has unveiled an unexpected champion in the realm of nutrition.
Watercress, a pungent leafy green commonly utilized in stir-fries and grown in freshwater, has claimed the coveted title of the most nutrient-dense vegetable. The CDC’s nutrition-density scoring system, based on the vitamin and mineral content of fruits and vegetables, has awarded watercress a perfect score of 100. This accolade positions vegetables prominently at the apex of the list, encompassing notable entries like spinach (86), kale (49), red bell peppers (41), and broccoli (34).
Intriguingly, the category of fruits is led by a rather unconventional contender—the tomato. Despite being botanically classified as a fruit, tomatoes net a score of 20 on the CDC’s scale, ranking just below carrots and above lemons.
Tomatoes, though modest in their calorie count, harbor an abundance of antioxidants, which function akin to superheroes within the body. They thwart the detrimental actions of free radicals that can incite oxidative stress, linked to the onset of conditions like cancer, diabetes, heart disease, and other chronic ailments.
Dietitian Sherri Berger, RDN, from The Plant Strong Dietitian, elucidates that the CDC’s classification, known as the powerhouse fruit and vegetable categorization (PFV), hinges on the presence of 17 qualifying nutrients within a 100-calorie portion of each produce item. Since vegetables inherently possess fewer calories than fruits, a higher volume is required to amass 100 calories, thereby enriching the nutritional profile and resulting in elevated PFV scores for vegetables.
Berger highlights the tomato’s unique attribute—a low-calorie fruit reminiscent of a vegetable in its nutritional composition. A 60-gram plum tomato, as per the U.S. Department of Agriculture’s nutrient database, boasts a mere 12 calories and less than three grams of carbohydrates. The tomato’s red hue, attributed to lycopene, a potent nutrient, further enhances its appeal.
Beyond its culinary uses, tomatoes hold profound health implications. The consumption of tomatoes and lycopene has been linked to the prevention of coronary artery disease, gastric cancer, prostate cancer, and cerebrovascular disease—a category encompassing conditions affecting blood flow to the brain—according to a comprehensive study published in the journal Food Chemistry in 2021.
Vitamins A and C, renowned for their anti-inflammatory properties, abound in tomatoes. These vitamins, as noted by dietitian Sara Riehm, R.D. of Orlando Health, contribute to processes spanning from eye health and growth to the formation of blood vessels, muscles, and bones.
While maximizing the lycopene content by opting for fully ripe tomatoes is advised, culinary techniques such as cooking and pairing tomatoes with healthy fats, like olive oil, can further enhance their nutrient absorption. Furthermore, experts underscore the importance of consuming a diverse spectrum of fruits and vegetables, as each color group corresponds to distinct nutrient profiles.
Dietitians advocate embracing the full spectrum of produce, known as “eating the rainbow,” to holistically satisfy nutritional requirements. Amid the array of choices, the CDC’s revelations lend insight into the unexpected nutritional powerhouses within the realm of fruits and vegetables.
