you may have recalled an article we did on kale a few weeks ago, where we mentioned that it ranked at number 15 on the “most nutrient dense” foods list from the centre for disease control in the US (cdc - nutrient density study).
so we thought it fitting and very appropriate to present the whole list and to (just quietly) let you know, the 15 most nutrient dense foods on the planet can all be grown in your airgarden - and super fast too!!!
day 1 - 28 in the airgarden……..whoosh!!!
although kale grabs most of the headlines as the go-to superfood, there are at least 14 others that out rank this perennial favourite for nutrient density. the above study gave nutrient density scores out of 100 to identify fruits and vegetables containing 10 per cent or more of the daily recommended intake of critical nutrients, including fibre, iron, protein and vitamins b,c and k.
lead professor of the study jennifer di noia says powerhouse food rankings aim to "provide clarity on the nutrient quality of the different foods and may aid in the selection of more nutrient-dense items within the powerhouse group".
it turns out that spinach, parsley, chinese cabbage and the humble cos lettuce pack more punch than kale!!! so here is the list from 1-15, and as we mentioned before all of these little champions grow really quickly in the airgarden. most of these will be ready to harvest leaves in just 14-18 days!!!! not too bad eh.
The top 15 are:
2. chinese cabbage (wombok in australia)
3. chard (silverbeet in australia)
4. beet greens
7. leaf lettuce
9. cos lettuce
10. collard green
11. turnip green
12. mustard green
wow, i didn't know watercress was so jam packed with goodness!
so what is it that makes it so special? just two cups contain 212% of the daily recommended amount of vitamin k (a nutrient important for normal blood clotting and protein synthesis in the blood, bones and kidneys). watercress also contains large amounts of glucosinolate compounds (which inhibit breast, lung, colon and prostate cancer development) as well as smaller amounts of calcium, magnesium and potassium.
the great news is that these are all mostly green leafy vegetables, which means they will grow really fast, you can trim to harvest the leaves for at least 4-8 weeks and eaten raw they taste great.
if you’re ready to ditch overpriced, old leafy greens from the supermarkets & fruit and veggie shop, an airgarden is a great way for you to grow the best food for you and for your loved ones. happy growing!!