In June, the CDC published a study by Jennifer Di Noia- PhD, called Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. In this study, they took a look at different fruits and vegetables and classified them as “powerhouse fruits/vegetables” as foods providing, on average, 10% or more daily value per 100kcal of 17 qualifying nutrients (potassium, protein, fiber, calcium, iron, thiamin, riboflavin, niacin, folate, zinc and vitamins A, B6, B12, C, D, E, and K). The top 5 powerhouse fruits and vegetables include: Watercress, Chinese cabbage, Chard, Beet green and Spinach. Have you ever had watercress? Watercress is a local grown vegetable in the state of Hawaii and we have several farms in the state. Watercress is packed with all these nutrients- so give it a try! Try it in salads, soups stir-fries or even in your hamburger!

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