5 FRUITS AND VEGGIES, WHICH ARE SUPERFOODS

Next time you hit the grocery store, don’t skip over these underrated winners—they’re a lot healthier than you think.
Which super foods are the healthiest?

You'd be surprised: After examining a group of fruits and vegetables recommended as part of a healthy diet per national guidelines, researchers at William Paterson University developed a list of 41 super foods, determined by “nutrient density” based on overall nutritional value of 17 essential nutrients (potassium, fiber, protein, calcium, iron, zinc, vitamins A, B6, B12, C, D, E, K, and others) per 100 calories, not just a single vitamin or mineral. Which were the shockers?
Watercress

This slightly bitter green with a peppery taste earned the No. 1 slot on the list, ahead of nutrient-rich veggies like Chinese cabbage, chard, beet greens, collard greens, kale, and arugula. (Iceberg lettuce, considered nutritionally light by many, hovered right around the middle of the list.) Watercress is loaded with vitamin A, which studies have shown may help prevent some types of cancer. It’s also high in vitamin C, key to a healthy immune system, as well as vitamin K and calcium, which support strong bones. Watercress even has a bit of protein! Plus, it’s super low-cal—one cup has just 5 calories.
Parsley

Start using this herb—ranked eighth on the list—as more than a garnish. It’s loaded with vitamins A, C, K, and also provides a good amount of iron, calcium, protein, and potassium, which helps control blood pressure. Two cups chopped is only 35 calories, too. Turn a big bunch into parsley pesto, then toss with pasta or brush on lean chicken or fish.
Endive

Endive, the 13th most nutritious veggie in the study, is a member of the chicory family (think radicchio, escarole, frisée). It has a crisp texture that’s slightly sweet and nutty, with only one calorie per leaf. Endive contains loads of B vitamins, which help your body use or make energy from food. It also has high levels of vitamins C and K, calcium, iron, zinc, potassium, and folate. Dip the sturdy leaves in hummus or guac instead of chips or crackers.
Red Pepper

If you need an immune boost, reach for a sweet red pepper, number 17 on the list and among the top fruits, which also include pumpkin, tomato, and lemon. (Surprisingly low on the list were strawberries, oranges, and grapefruits, often hailed for their high vitamin C content.) Red peppers are high in vitamins C and A, both critical to a healthy immune system.
Pumpkin

One cup of fresh pumpkin, ranked 20th, is just 50 calories and filled with vitamins A, C, B, and E, potassium, and even some filling fiber. Pumpkins start popping up at markets at the end of summer, or early fall. Roast them—and don’t throw out the seeds! Packed with protein, you can toast them too and toss on a dish for crunch.

HEALTH BENEFITS & MORE OF PUMPKINS

Pumpkin's vitamin- and nutrient-rich flesh and seeds can improve your love life, promote weight loss, and smooth out your skin.

Look Younger

According to the Mayo Clinic, pumpkins are an amazing source of vitamin A, an anti-aging nutrient that jump-starts your skin's cell renewal process and increases the production of collagen for smooth, youthful-looking skin. 

Lose Weight

A cup of the orange veggie provides a healthy dose of fiber—about three grams—with just 50 calories and no fat. High fiber foods promote satiety; since your body takes longer to digest them, they may encourage you to eat less overall.

Boost Your Sex Life

Pumpkin seeds provide a good dose of zinc (one-quarter cup contains almost 17 percent of your daily need). The mineral appears to play a role in men's sexual health, including fertility, potency, and sex drive, according to  Discovery Fit and Health.

Improve Prostate Health

In the early twentieth century, people used pumpkin seeds to treat enlarged prostate symptoms, Douglas Schar, DipPhyt, MCPP, told Prevention magazine. They contain protective compounds called phytosterols, which may help shrink the prostate. Schar recommends men eat about an ounce of pumpkin seeds three times a week. 

Treat Intestinal Worms

Pumpkin seeds can also help your body get rid of nasty gut parasites that can make you sick, according to registered pharmacist Debbie Edson in Living Well Magazine. They have traditionally been used for this purpose by Native Americans; even today, pumpkin seeds are used to treat tapeworms in some parts of Africa.