As long as you go easy on the French fries, you pretty much can’t go wrong making fruits and vegetables a focus of your diet.

But which produce is the most worth your while?

Jennifer Di Noia, a researcher at William Paterson University who specializes in public health,ranked a long list of fruits and veggies based on their nutrient density to see which ones should be classified as “powerhouse” foods: those most strongly associated with a reduced risk of chronic disease.

She generated scores using 17 nutrients that are key to our health: potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K.

Each powerhouse food had to provide at least 10% of the daily value of a particular nutrient to be considered a good source, and the more the better up to 100%. Those fruits and vegetables with fewer calories and more “bioavailable” nutrients (i.e., how much the body can actually make use of a nutrient once it’s been ingested) ranked higher.

While we all have different dietary needs, the items at the top of this list would be pretty solid additions to almost anyone’s dinner plate. One big takeaway? Eat your greens they’re pretty much all nutrients and water.

Here are Di Noia’s 41 powerhouse foods, with the most nutritious ranked as No. 1.

41. Grapefruit (white)

40. Sweet potato

39. Leek

39. Leek

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38. Blackberry

38. Blackberry

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37. Turnip

36. Rutabaga

36. Rutabaga

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35. Grapefruit (pink)

34. Lime

34. Lime

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33. Orange

32. Winter squash

30. Strawberry

29. Iceberg lettuce

28. Lemon

28. Lemon

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27. Tomato

27. Tomato

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26. Carrot

26. Carrot

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25. Cabbage

25. Cabbage

Reuters/Eduard Korniyenko

24. Cauliflower

24. Cauliflower

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23. Kohlrabi

23. Kohlrabi

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22. Scallion

22. Scallion

The tastiest, if not the healthiest, way to consume a lot of scallions.Shutterstock

21. Brussels sprout

20. Pumpkin

20. Pumpkin

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19. Broccoli

18. Arugula (rocket)

16. Dandelion green

16. Dandelion green

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15. Kale

15. Kale

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12. Mustard green

11. Turnip green

11. Turnip green

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10. Collard green

9. Romaine lettuce

8. Parsley

8. Parsley

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7. Leaf lettuce

6. Chicory

5. Spinach

5. Spinach

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4. Beet green

3. Chard

3. Chard

A row of colorful swiss chard.Flickr/Eflon

2. Chinese cabbage

1. Watercress

1. Watercress

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The complete ranked list of “powerhouse” foods was published in the journal Preventing Chronic Disease.

Read the original article on Tech Insider. Follow us on Facebook and Twitter. Copyright 2016.

Read more: http://www.iflscience.com/health-and-medicine/the-41-most-nutritious-foods-on-earth/

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