Rich in vitamins, fiber and antioxidants, fruits play a key role in disease prevention and life promotion throughout life. A study published in the magazine Preventing Chronic Diseaseof the CDCs, and conducted by researchers at William Paterson University in the United States, evaluated 47 foods of plant origin; 41 reached the minimum criterion of nutritional density and were classified as “powerhouse”. Among the fruits, the one that stood out as the healthiest fruit was a fruit that many do not even identify as such. The 2014 article, led by sociologist Jennifer Di Noia, today adds more than 600 citations on Google Scholar, proof of its high academic impact.
How the study was conducted
The team analyzed the 47 foods based on 17 essential nutrients for public health: fibers, proteins, calcium, iron, potassium, zinc, thiamine, riboflavin, niacin, folate and vitamins A, B6, B12, C, and and K. The metric used was nutritional density, ie the amount of these nutrients per 100 kcal of food.
Foods that obtained a score equal to or greater than 10 were classified as “Powerhouse Fruits and Vegetables”, an expression that designates foods with high calorie nutrients. Two fruits stood out with scores greater than 18.
Two fruits ahead of all the others in the nutritional ranking
According to the results, tomatoes is the healthier fruit because it obtained the highest score between the fruits, with 20.37 points, behind various vegetables but in front of all the remaining fruits evaluated. Although many treat him as a vegetable in everyday life, it is booty is a fruit, as it develops from the ovary of the flower and contains seeds.
Its high classification is justified by the abundance of lycopene, antioxidant associated with the prevention of cardiovascular disease and some cancers, as well as the significant presence of vitamin C, potassium and folate, important nutrients even in relatively low amounts of calories.
Lemon: The most recognized fruit, second
Second comes lemon, considered the healthiest fruit following the tomato, with 18.72 points, ahead of popular options such as apple, banana or orange. The study mentions only the term “lemon”, without specifying the variety, although in the United States this usual designation refer to the yellow shell and smoother flavor than the most common in Portugal.
According to USA Department of Agriculture Nutritional Database data (USDA), lemon-sicilian presents high vitamin C and flavonoid contents such as hesperidine, eriocethrin and lemonne, compounds recognized for their antioxidant and anti-inflammatory properties (USDA Central Fooddate, 2023).
In addition, studies such as Carr and Maggini (2017), published in the magazine Nutrientsconfirm that vitamin C contributes to the normal functioning of the immune system and acts as an antioxidant agent, protecting cells against oxidative stress.
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Proven lemon benefits
Lemon is also an ally in the absorption of iron of plant origin and intestinal regulation, thanks to the presence of soluble fibers. Despite its acid taste, after metabolized it exerts an alkalizing effect on the body, which may favor body pH balance and digestive health.
This effect has been valued by nutritionists as a complement to a varied diet, although it should not be seen as an isolated solution for health issues.
Between common sense and science: what data reveals
Tomato, lemon and other foods classified as “powerhouse” challenge preconceived ideas about what is or not considered healthy. Fruits less valued in daily consumption stood out above more popular options, and in the case of tomatoes, it was even identified as the healthiest fruit among those evaluated. Jennifer Di Noia’s study brought a new perspective on nutritional density, helping to guide more grounded food choices in scientific data.
How to consume lemon safely
Lemon can be included in the daily feeding of multiple shapes: diluted in water, such as seasoning, infusions or by scrape of the shell in desserts or salty dishes.
However, regular consumption of pure lemon juice, especially fasting, can cause erosion of dental enamel and gastric irritation. According to the US Academy of Nutrition and Dietary (), it is recommended to dilute it and avoid direct and prolonged contact with teeth, especially in people with digestive sensitivity.
Variety and balance continue to be essential
Although tomatoes and lemon lead the study ranking, nutritional density is just one of the criteria for a balanced diet.
The mode of preparation, the variety of food and the individual profile of each person also play a central role in health.
The Powerhouse Fruits and Vegetables list can offer a useful tool for supporting more informed dietary choices, but should not be interpreted as an absolute ranking of “overlooking”.
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