According to a 2014 Centers for Disease Control and Prevention study in Preventing Chronic Disease, one vegetable stands head and shoulders above the competition, though it is one that probably isn't on your weekly shopping list. If you want to really maximize the nutrient density in your diet, it turns out you ought to be eating more watercress.
Potassium is found in all of the tissues in our body, and is essential for our cells to function properly. Potassium helps to keep bones strong, aids in maintaining healthy blood pressure, keeps muscles functioning properly, and even helps to regulate the nervous system. The National Institute of Health advises that adults aged 19 and over consume anywhere between 2,600 to 3,400 milligrams of potassium on a daily basis, depending on your age and sex.
Beans and greens are an endlessly customizable duo that isn't just satisfying, but very nutritious. There are nearly as many types of greens as there are types of beans, so combinations are endless. Plus, beans are available year round, whether dried or canned, and are very affordable and shelf-stable staples packed with protein, carbs, vitamins, and minerals. Greens are seasonal produce, but many types are likewise available year round. They provide a wealth of micro-nutrients and can be enjoyed raw or cooked.