Since I am on a Ramadan Prep kick… I thought to include super foods that help us throughout the day even though we are fasting!!!

I have been reading an article from the CDC (during my rabbit hole style internet searching) that ranked the most nutritious foods for us aka ‘super foods’. There are 17 nutrients that place certain foods above the rest: potassium, fibre, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K. This list of foods keep us energised and helps reduce the risk of chronic disease.

A great way to stay healthy during Ramadan and the rest of the year is to include more of these items into your diet.

Listed here are the foods ranked in order. Score based off of 100 points.

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

What recipes would you use these vegetables in?



    COMMENTS (7)

  1. Angelcake


    Cool! Thats useful. Maybe we can create a
    pakora recipe with water cress inside :o)
    and put strawberries is custard and other

    And I do like Spinach with rice so I could eat that :p xx


  2. Lu


    How about a blender drink using some of these fruits and vegetables raw? A kale smoothie using a bit of lemon, some avocado, and some fruit of your choice is delicious and could be a great way to consume a lot of nutrients without taxing your digestive system as much. Juicing the fruits and vegetables, too, could do the same thing even more efficiently. :)


      • Lu


        Yes, though when I mentioned juicing I was thinking about the benefit of getting those nutrients and water in for people who are fasting and are eating within a restricted time period. :) If you drink just the juice in addition to the food you’re eating anyway, it’s a bonus!


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