When it comes to healthy produce, fruit often gets the short end of the stick. We’re usually focused on eating enough green vegetables, like kale, broccoli, and spinach. And while it’s true that vegetables are important for you, don’t forget about powerhouse fruits. According to the USDA, even though most fruits are high in sugar content, they are also important sources of vitamin C, potassium, and dietary fiber (much of which is lost if you grind up fruit to make juice or a smoothie).
The Centers for Disease Control and Prevention recently produced a list of 41 “powerhouse” fruits and vegetables, pulled from the ranking of 47 produce items commonly thought to be “superfoods.” The CDC then ranked the qualifying 41 by nutrient density (awarding scores between 10 and 122), meaning that they provide, on average, 10 percent or more daily value per 100 kcal of 17 qualifying nutrients, including potassium, fiber, protein, calcium, iron… the list goes on.
We’ve ranked the seven qualifying super fruits from the CDC list of powerhouse fruits and vegetables, many of which are summer fruits that are perfect to stock up on in this heat. When it comes to powerhouse, nutrient-dense fruits: think citrus and berries. Stick some grapefruit slices or berries in your water to keep hydrated this summer and replenish vital nutrients.
#7 Grapefruit (White)
Although white grapefruit is not as nutrient-dense as its cousin (with a nutrient density score of 10.47) the pink or ruby red grapefruit, one half of a grapefruit is only 39 calories and contains between 65 and 75 percent of your daily dosage of vitamin C.
Blackberries not only taste delicious, they’re also one of the most nutrient-rich fruits you can eat, with a CDC score of 11.39. A 2009 study published in the medical journal Nutritional Neuroscience proved that blackberries can significantly improve cognitive function. Plus, they are packed with omega-3s and are heart-healthy, too.