Put down the kale. Breaking out of your vegetable rut will be the smartest strategy to cut back your threat of power illness, in response to new analysis from the CDC. They analyzed and ranked 47 various kinds of produce identified to cut back power illness, giving those with essentially the most vitamins per calorie high billing as “powerhouse” vegetables and fruit. Meet the winners’ circle:

Watercress, 4 energy per cup
Every serving of the salad-ready succulent delivers 1 / 4 of your beneficial every day dose of vitamin A and vitamin C, and 1 gram of protein.

Chinese language cabbage, 9 energy per cup
Also referred to as bok choy, it’s an all-around goodie, with loads of iron, calcium, vitamin A, vitamin c, protein, fiber, and a pair carbs to energy you up.

Chard, 7 energy per cup
Every serving of the ribbed inexperienced has 1 gram of protein, 1 gram of fiber, and nutritional vitamins A, E, and Ok—pair with a bit of wholesome fats (avocadoes, almonds, olives, and so forth.) to get essentially the most from these fat-soluble nutritional vitamins.

Beet greens, 8 energy per cup
One cup of the foundation toppers comprise about 5% of the iron and calcium you want for the day, and a bit of energy, too, with 2 carbohydrates, 1 gram of fiber, and 1 gram of protein.

Spinach, 7 energy per cup
Basic spinach leaves have greater than half your every day vitamin A and can also be a great supply of fiber and key minerals like iron, magnesium, phosphorus, potassium, and copper.

Chicory greens, 7 energy per cup
A serving of this herbaceous inexperienced supplies a 3rd of your every day vitamin A wants, in addition to a gram of fiber and key B nutritional vitamins like riboflavin, B6, folate, and pantothenic acid.

Leaf lettuce, 1 calorie per cup
This salad-and-sandwich standby has hint quantities of nutritional vitamins A, C, Ok, and the B nutritional vitamins—however solely a single calorie.

Parsley, 22 energy per cup
Every cup of the herb packs in two grams of protein and fiber, all of the vitamin A and C you want in a day, and virtually 1 / 4 of the iron.

Romaine lettuce, 1 calorie per cup
Cup for cup, the darkish salad favourite edges common lettuce by way of vitamin A content material and has a a lot larger mineral content material, with phosphorus, copper, magnesium, iron, and potassium.

Collard greens, 11 energy per cup
This southern inexperienced is excessive in calcium, vitamin C, A, E, Ok, and B, and does fairly effectively for itself by way of protein and fiber, with 1 gram of every.

Although you need to completely flip to the highest 10 as garnishes, aspect dishes, and for sandwich and salad fare, it will be a troublesome process to eat 100 energy’ value of those high-nutrient, low-calorie meals in the event you tried (parsley in bulk, anybody?). Plus, the low-calorie requirement gave leafy greens and cruciferous greens an unfair edge over, say, the equally nutritious however extra substantial root greens, explains Kerri-Ann Jennings, MS, RD, a diet coach based mostly in Burlington, Vermont. Lengthy story quick? Eat your greens—all of them.

Extra from Prevention: The 50 Healthiest Meals For Girls