And the Winner is

Actually, it's a three-way tie for best nutrition for your calorie on Dr. Fuhrman's list of top 30 superfoods.

You're not going to like this, but your mom was right!  You need to eat your greens.
#1-Greens (Collards, turnips, mustard), #2-Kale, and #3-Watercress, to be exact.

1. The GREENS:

Collard Greens are grown in the Southern United States (and other places like Brasil, Portugal, and Bosnia and Herzegovina) year round.  They are said to taste best when picked right after first frost.  Collards can stay fresh up to 10 days in the refrigerator.  They can also be bought frozen.

Collards are low in Saturated Fat, and very low in Cholesterol. They are also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron and Manganese.  Be guilt free and healthy for 26 calories per 100g (cooked).

Turnip Greens are the leaves of a turnip which can be grown in the eastern United States (but more commonly in Europe) with sowing beginning in June.  Turnip greens don't store well; eat them right away or buy frozen.

Turnip Greens are low in Saturated Fat, and very low in Cholesterol. They are also a good source of Protein, Thiamin, Niacin, Pantothenic Acid and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.  Enjoy them for 20 calories per 100g (cooked).

Mustard Greens can be grown in the southern United States (but more commonly in Central Asia) during autumn and winter.  Eat fresh or frozen!

Mustard Greens are very low in Saturated Fat and Cholesterol. They are also a good source of Protein, Thiamin, Riboflavin, Niacin, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Vitamin B6, Folate, Calcium, Phosphorus, Potassium, Copper and Manganese.  Eat them for 15 calories per 100g (cooked).


2. KALE:

Kale is genetically similar to Collard Greens.  Kale can be grown anywhere in the United States (though native to Europe) where there is cold climate.  It should be stored as close to freezing as possible.

Kale is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.  Put it in a smoothie or salad for 28 calories per 100g (cooked).

3. WATERCRESS:

Watercress is a semi-aquatic plant that grows anywhere in the United States (though native to Europe and Central Asia) where the water flows clear and undisturbed.  Watercress will only last 1-2 days in the refrigerator.

Watercress is very low in Saturated Fat and Cholesterol.  It is a good source of Protein, Folate, Pantothenic Acid and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Potassium and Manganese.  Eat it raw for 11 calories per 100g.

Thanks to Eat Right America for information and photos Copyright 2007, Nutritional Excellence, LLC. All rights reserved