We already know fruits and vegetables are healthy, but nutrient-density research shows that some produce deserves all-star status.

“Nutrient density is a method for identifying foods that give you the most nutrient bang for your kilojoule buck,” says dietician and strength and conditioning coach Rikki Keen.

For example, a recent study in Preventing Chronic Disease scored produce based on protein, fibre, vitamins and minerals. (The FDA hasn’t set values for many antioxidant phytochemicals, so some were not factored in.) Pick the top-ranked foods below and diversify your colours (i.e. phytochemical content), says study author Professor Jennifer Di Noia.

These Top 21 Super Foods Were Ranked Out Of 100:

1. WATERCRESS 100.00

2. BOK CHOI 91.99

3. CHARD 89.27

4. BEETROOT GREENS 87.08

5. SPINACH 86.43

6. ROMAINE 63.48

7. RAPINI 62.49

8. ENDIVE 60.44

9. KALE 49.07

10. RED PEPPERS 41.26

11. ROCKET 37.65

12. BROCCOLI 34.89

13. BRUSSELS SPROUTS 32.23

14. CAULIFLOWER 25.13

15. CABBAGE 24.51

16. CARROTS 22.60

17. TOMATOES 20.37

18. ICEBERG LETTUCE 18.28

19. STRAWBERRIES 17.59

20. ORANGES 12.91

21. BLACKBERRIES 11.39

Need some more help? Take a look at our Best Foods For Men page and choose a diet to suit your goal.