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Hot!Most nutritionally dense vegetables

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Carbfiend
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2017/11/03 21:10:38 (permalink)

Most nutritionally dense vegetables

I’m finding conflicting evidence online regarding this; some sources state kale as the most nutritionally dense vegetable you can eat and others suggest it’s not even in the top ten in regards to how many vitamins, minerals, antioxidants etc are packed into each veg

Can anyone link me to any studies done or slightly more scientifically sound / thoroughly researched sources that can give me a bit more clarity / certainty here please?

Thanks folks
#1

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    ANIMAL
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    Re: Most nutritionally dense vegetables 2017/11/03 23:39:19 (permalink)
    Just eat all the vegetables and you then don’t need to worry because you would have covered all your bases.

    4000+ Types of veggies out there. Why are you only looking for 1?

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    #2
    Carbfiend
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    Re: Most nutritionally dense vegetables 2017/11/04 00:49:49 (permalink)
    I’m not mate, I’m looking for the most nutritionally dense, that offer the most health benefits per portion, whether that’s just one or two or twenty!

    Just makes sense to me to opt for the best ones out of the lot, same way I’d opt for a high quality whey protein as opposed to a sh*tty prop blend lol
    #3
    The_Lone_Wolf
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    Re: Most nutritionally dense vegetables 2017/11/04 06:48:32 (permalink)
    Huel.

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    #4
    Carbfiend
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    Re: Most nutritionally dense vegetables 2017/11/04 10:31:10 (permalink)
    Would genuinely prefer to eat proper vegetables, as impressive as that stuff seems
    #5
    stephen77
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    Re: Most nutritionally dense vegetables 2017/11/05 19:23:49 (permalink)
    No one single veg will be high in everything that you want.
    So as animal says eat a few different types.
     
    Eg avocado has different nutritional benefits to kale, which again would be different to peppers.
     
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    Carbfiend
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    Re: Most nutritionally dense vegetables 2017/11/05 20:13:00 (permalink)
    Yeah I’m aware of that mate and I apologise if it’s how I’ve phrased the thread that is what’s causing confusion; I’m happy eating a variety of them I’m more trying to establish which ones have the better nutrition per serving
    #7
    stinking_dylan
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    Re: Most nutritionally dense vegetables 2017/11/06 14:23:04 (permalink)
    Firstly, it depends on what you mean by 'dense'.  Some would define it as micro-nutrients per gram, whilst others would define it as micro-nutrients per calorie.
     
    Vegetables with a high water content would rate poor on the gram scale, yet high on the calorie scale.
     
    But as others have said, each vegetable is highly rated for one or more specific micro-nutrients, and it's health benefit would depend on your overall diet and whether you already have enough from other foods.

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    #8
    stephen77
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    Re: Most nutritionally dense vegetables 2017/11/10 21:43:04 (permalink)
    For lettuce - darker the green the better
    Peppers and cabbage - go for red
     
    generally the more intense the colour the more nutrient dense.
    Also go for very fresh or frozen.
    With many veg its better to eat raw. There are exceptions like tomatoes.
    So rather than worry about nutrient density. Sometimes think more about cooking (or lack of) and storage method.
     
    #9
    Dr Cool
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    Re: Most nutritionally dense vegetables 2017/11/14 02:47:31 (permalink)
    Honestly anti-oxidants are a fad.  Do some cursory searches on the more scientific parts of the internet and you'll see that they were theorised to clean up free radicals and prevent cancer, but in practice that's never been shown to work.
    Alternative medicine and supplement industry capitalised on the theory, but conveniently ignored the conclusion.
    Likewise most people with non restrictive diets in western society have no vitamin deficiencies.  So any surplus you consume will be excreted (if water soluble) or stored in the liver (fat soluble).  The fat soluble ones can even reach toxic levels.
    The reason consuming more fibrous plants correlates to better health is probably not related to nutrients as much as it correlates to other factors, such as fibre, and plant matter being less calorically dense, or not containing cholesterol or saturated fats.  Filling up on these fibrous plant foods is generally better than filling up on other stuff.  So just eat whatever veggies you enjoy eating.
    #10
    Carbfiend
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    Re: Most nutritionally dense vegetables 2017/11/15 21:44:22 (permalink)
    Dr Cool, so antioxidants and that argument aside, you’re saying there’s no other healthy benefits to consuming fruit and vegetables daily? Other than fruit and veg being less calorifically dense / containing saturated fats?
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    Uriel
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    Re: Most nutritionally dense vegetables 2017/11/15 21:55:13 (permalink)
    There's a lot of research being done at the moment into our gut bacteria and how they affect our health. Some even going as far as to say that thin people are thin because bacteria in their guts keep them thin, and we might be able to slim down overweight people by giving them the "good" bacteria they lack. What we refer to as "genetics" in the broad sense when it comes to metabolism may have less to do with our genes than we think, and be largely a consequence of little buggers that live in our intestines.
     
    A lot of this bacteria feed on fibre and other nutrients you get from vegetable sources.
     
    Just food for thought.
    post edited by Uriel - 2017/11/15 21:57:16
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    stinking_dylan
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    Re: Most nutritionally dense vegetables 2017/11/16 09:01:34 (permalink)
    I agree with Uriel.  I consume fruit and veg more for the fibre and bacteria than the vitamin content (plus I like it).
     
    There's an episode of "trust me I'm a doctor" which conducted an experiment on an overweight child whose family insisted he did not over eat.  You can probably get it on iPlayer.  The results were impressive...

    Lifter, bare foot runner and founder of nuutrii, a free recipe analyses tool for athletes.
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    Boss Redd
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    Re: Most nutritionally dense vegetables 2017/11/16 22:20:49 (permalink)

    I do a lot of push ups and sit ups. And I drink plenty of milk.

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    Dr Cool
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    Re: Most nutritionally dense vegetables 2017/11/19 02:41:59 (permalink)
     
    Carbfiend
    Dr Cool, so antioxidants and that argument aside, you’re saying there’s no other healthy benefits to consuming fruit and vegetables daily? Other than fruit and veg being less calorifically dense / containing saturated fats?

     
    Not entirely what I was saying, but that's part of it, you missed the part about fibre.  Fibre is very important.  Good comment by Uriel also.
    #15
    Carbfiend
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    Re: Most nutritionally dense vegetables 2017/11/19 15:50:50 (permalink)
    No no I read it, I was just more curious about the other part.
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