Nutrient dense fruits & vegetables~ How to Find Pleasure eating them!
The latest Nutrient Density scores
The most nutrient dense vegetable was watercress followed by Chines Cabbage, collard and mustard greens. Watercress, was said by Hippocrates, to be the “cure of cures”, more than 2400 years ago. It was followed by its close cousins including; Chinese cabbage, collard and mustard greens.
The researcher is from William Paterson University and is based on the nutrient density and bioavailability of forty-one “powerhouse” fruits and vegetables. This is great information of nutrient density, but all fruits and vegetables have very valuable nutrients and different nutrient mixes. There are phytochemicals, energetic properties and other nutrients and qualities that are yet to be uncovered. Ten years from now we will have a different list based on different properties.
Some plants like Dandelion are great detoxifyers. Strawberries are pain killers and associated with love (which is not yet quantified). All fruits and vegetables are good for you. Foods grown in the wild or in good soil are superior. My philosophy is experiment with all of the plants. Add them to smoothies, eat them by the handful (a favorite of mine as I am a lazy cook), or cook them any way that tastes good to you!
It took me a while to realize that I was not going to actually eat raw broccoli. At $3.99 pound for organic broccoli, I watched it wither in the fridge. I tried steaming collard greens only to become exhausted from chewing on the second bite. So instead, I eat my vegetables the way they taste good to me. I grew up southern and we cook collards for a long time in pork fat and when eating, add vinegar. So that’s how I eat them. I buy some high quality bacon and save the fat, and cook those green until they are soft!
In modern culture we hear that cooking takes all of the nutrition from vegetables. Well in China, they don’t eat raw vegetables because they say they are difficult to digest. Traditional Chines health science is one of the most reliable, so you can pick raw or cooked. I figure that any way that they get inside is a good way and enjoyment of food is highly motivating!
I eat what I want and enjoy my food. Doing this will revolutionize your life. When its not a huge boring chore, you will find that you like chard or celery. When you buy organic, farm raised or grow your own, you will find it tastes delicious! Pineapple and parsley in the blender is a favorite of mine!
Be realistic and work with your humanity. Eat what you crave and eat it how you like it. If you must fry it, then fry it! Try frying in coconut oil which is significantly healthier and tastes better than other oils. My great grandparents ate fried food and lived to be very old. Once you give yourself a break and enjoy your food, your body’s intelligence will kick in and know what to eat. Everyone is different and must find their own way to right eating.
Also, herbs are not covered here, but are all incredible nutrient dense.
I do detox coaching, wellness, weight loss, MCS advice, online yoga, visualization/meditation and weights classes. Everything I do in enjoyable & effective :). 
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The latest Nutrient Density scores
Watercress 100.00
Chinese cabbage 91.9
Chard 89.27
Beet green 87.08
Spinach 86.43
Chicory 73.36
Leaf lettuce 70.73
Parsley 65.59
Romaine lettuce 63.48
Collard green 62.49
Turnip green 62.12
Mustard green 61.39
Endive 60.44
Chive 54.80
Kale 49.07
Dandelion green 46.34
Red pepper 41.26
Arugula 37.65
Broccoli 34.89
Pumpkin 33.82
Brussels sprout 32.23
Scallion 27.35
Kohlrabi 25.92
Cauliflower 25.13
Cabbage 24.51
Carrot 22.60
Tomato 20.37
Lemon 18.72
Iceberg lettuce 18.28
Strawberry 17.59
Radish 16.91
Winter squash (all varieties) 13.89
Orange 12.91
Lime 12.23
Grapefruit (pink and red) 11.64
Rutabaga 11.58
Turnip 11.43
Blackberry 11.39
Leek 10.69
Sweet potato 10.51
Grapefruit (white) 10.47