What is the healthiest vegetable?
QUESTION: What is the healthiest vegetable and why? What kind of vitamins are in it?
ANSWER: The simple answer is all of them. Our bodies need a variety of vitamins and minerals to function. Being healthy and well is really about balance and moderation, so unfortunately there is not a “one size fits all” option for a single food to provide us with everything we need.
The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) have developed a way to evaluate the amount of vitamins that fruits and vegetables contain through their national nutritional guidelines. They have named this evaluation a “powerhouse fruit and vegetable.”
Powerhouse fruits and vegetables are classified based on having eight nutrients that are protective against chronic diseases like cancer and heart disease. These protective nutrients are fiber, folate, zinc, and vitamins B6, B12, C, D and E. A fruit or vegetable must provide at least 10 percent of a person’s daily value of these nutrients to be considered “powerhouse.” Some vegetables that score high are watercress, Chinese cabbage, spinach, parsley and romaine lettuce. Others that have the “powerhouse” ranking are green, leafy and cruciferous vegetables, and yellow citrus fruit.
The eight protective nutrients have many important functions:
• Fiber helps regulate digestion and lower cholesterol.
• Folate is a B vitamin important in the synthesis of DNA, cell division, and essential to pregnant women.
• Zinc is a mineral that supports a healthy immune system and helps make proteins, DNA and genetic materials.
• B6 is needed for converting food into energy, making red blood cells, brain function and hormones.
• B12 helps in metabolism and the formation and protection of cells, and prevents anemia, thus preventing you from feeling tired and weak.
• Vitamin C supports growth and repair of cells, immune functioning, blocks the damage from free radicals and lowers the risks of cancers.
• Vitamin D is needed for the body to absorb calcium, support the immune system, and for brain and muscle communication.
• Vitamin E protects against free radicals, boosts immune system functioning and supports healthy cardiovascular functioning.
Unfortunately, you can’t limit yourself to one specific vegetable because it ranks highest on a scale. There are 45 essential nutrients, including 13 vitamins and 18 minerals that are just as important and necessary, too. The healthiest and most beneficial diet is one that is balanced with all the vitamins and minerals we need. Balance and variety in your diet will help your body to function optimally and you to feel the best.
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MEET THE STUDENT ASKING THE QUESTION
Asked by: Emma Augostini
Grade: 6
School: Johnson City Middle School, Johnson City Central School District
Teacher: Michelle Lehr
Hobbies: Skiing, swimming, playing football with dad
Career interests: Sports agent, lawyer, Air Force, veterinarian
MEET THE SCIENTIST
Answered by: Jessica Surdey
Title: Instructor, Health and Wellness Studies, Binghamton University
Department: Health and Wellness Studies
Research area: Stress, identity, self-esteem
Interests/hobbies: Exercise, home renovation