Recent research has scored nearly 100 types of vegetables based on nutritional content such as calories, Vitamin K, Vitamin C, and lutein, resulting in the latest top 10 list of super-nutritious vegetables. You might want to take a look.
TOP1: Kale
Cold-dressed purple kale
1 cup of cooked kale juice contains more than 10 times the Dietary Reference Intake (DRI, the daily recommended intake proposed by the US National Academy of Sciences) for Vitamin K, which aids in blood clotting.
TOP2: Spinach
1 cup of spinach juice contains over 100% of the DRI for Vitamin K and lutein. It also contains Vitamin A, manganese, folate, magnesium, calcium, iron, and flavonoids.
TOP3: Radish Greens
In 2/3 cup of radish greens juice, the content of Vitamin K and lutein reaches 100% of the DRI. Vitamin C reaches over 75% of the DRI.
TOP4: Lettuce
1.5 cups of cooked lettuce (celery stalk) juice contains 100% of the Dietary Reference Intake for Vitamin A. Vitamin A is crucial for maintaining healthy teeth and skin.
TOP5: Pumpkin
Pumpkin skin is rich in carotene, Vitamin C, Vitamin K, and dietary fiber. The carotene content in the pumpkin's heart is 5 times that of the flesh.
TOP6: Mustard Greens
Hot and sour mustard greens
Mustard greens are extremely high in lutein and Vitamin K. They are also rich in Vitamin A, B-complex vitamins, Vitamin C, Vitamin D, carotene, and dietary fiber.
TOP7: Sweet Potato with Skin
1 sweet potato with skin, about 13 cm long, contains 10% of the DRI for potassium.
TOP8: Broccoli
Low in calories and high in fiber, with more Vitamin C than Chinese cabbage, tomatoes, and celery.
TOP9: Carrot
Every 100g contains 1.35~17.25mg of carotene. It also contains B-complex vitamins, Vitamin C, fats, sugars, iron, pectin, and inorganic salts.
TOP10: Red Bell Pepper
1 red bell pepper contains 250% of the DRI for Vitamin C, which helps boost the immune system.
Serve mustard in soup
Cold red cabbage