What we eat is a part of who we are. It determines how we feel, what we look like, our health. It can bring us joy or make us feel horrible. What we consume on a daily basis can literally completely change our lives. This may seem like a hyperbole, but there are many studies proving this to be true. The term “Powerhouse Foods” may seem like a hyperbole as well, due to its overuse and maybe even misuse in some cases; however, a study completed by the CDC showed that Powerhouse Foods are indeed a Powerful Tool for us all!

In 2014 the CDC published an article defining the nutrient density of Powerhouse Fruits and Vegetables in relation to preventing chronic disease. The study states, “National nutrition guidelines emphasize consumption of powerhouse fruits and vegetables (PFV), foods most strongly associated with reduced chronic disease risk; yet efforts to define PFV are lacking” (1). They set out to better define these Powerhouse Fruits and Vegetables. Keep in mind that if these Powerhouse Fruits and Vegetables can help fight chronic disease, what else can they do for the health of your body and mind? This is about so much more than fighting disease, it’s about feeling your best every day, so you can be your best!

So, let’s get into it…

In the study, the CDC ranked 47 fruits and vegetables. They ranked them based on their calculated nutrient density (1), which was defined by the amounts of 17 nutrients (potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B₆, B₁₂, C, D, E, and K). Because how you prepare the food can alter the nutrient content, nutritional data was taken when the fruits and vegetables were raw. Of the 47 items, there were 6 that did not meet their criteria to be considered a Powerhouse Fruit or Vegetable. These were Raspberries, Tangerine, Cranberries, Garlic, Onions, and Blueberries. This in no way means they are not great for you or don’t contain many health benefits. The study pointed out that “Because it was not possible to include phytochemical data in the calculation of nutrient density scores, the scores do not reflect all of the constituents that may confer health benefits” (1).

Drumroll....here are the top 10!

Fruit/Vegetable	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

To see the full list head over to https://bit.ly/3GXqufa.

There is definite truth to the saying "Eat your Greens." Red Peppers, Tomatoes, Carrots, Cauliflower, Winter Squash, Sweet Potatoes and Strawberries also made the Powerhouse Cut. It's one thing to know the food you are eating is healthy, but it means so much more knowing that the fruits and vegetables you are consuming have been tested and approved to be Nutritional Powerhouses! 

Even though this list isn't foolproof, it is a great reference to suggest that we all start adding more of these Powerhouse foods into our everyday diet. Not just to help fight chronic disease, but to help improve mood (2), sleep (3), digestion (4), skin (5) (6), weight management (4) and so much more. Adding these awesome nutrients to your diet, along with exercise and minimizing unhealthy processed foods, will help you to be a healthier and happier YOU! The world needs you! Our bodies are meant to be temples (1 Corinthians 6:19-20). Let's treat them that way! 

Because we haven't tested all (but many of them) of these fruits and vegetables in the Eden Grow Tower, we cannot yet say with 100% certainly that we can grow everyone of them - yet. However, we can say with full confidence that the Eden Grow Tower is a fantastic way to grow Powerhouse Disease-Fighting Superfoods YEAR-ROUND in your home. We think that's pretty cool! Head over here to start the "Growing" process today! 

References

(1). Preventing Chronic Disease | Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach - CDC

(2). Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression (nih.gov)

(3). Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables (nih.gov)

(4). Dietary fiber: Essential for a healthy diet - Mayo Clinic

(5). The relationship of diet and acne (nih.gov)

(6). Discovering the link between nutrition and skin aging (nih.gov)