10 Powerhouse Foods and 12 Foods to Improve Your Mood


One of the things that I love about summer is the abundance of different fruits and vegetables.

I have written many times about eating the full spectrum of the rainbow, and in the summer months it is so easy to do this.  All the colors have a gift, they form a synergy in our bodies when we eat them close together, and they create health in our bodies.  The diversity is also great for our gut bacteria.


Today I want to single out two categories of vegetables that have superpowers for our body.

The first group are the 10 POWERHOUSE foods.

In a new study, 41 foods were accessed for 17 nutrients and their bioavailability.  These vegetables pack a wallop to your body and should be included often in everyone’s diet.

#1 on the list was watercress.  Watercress is also a bitter, so your liver and your gall bladder also love when you eat it.  Like any bitter, chew it and let the flavor twirl around your tongue for a moment before you swallow it. This activates your bile and helps your liver function.  The other 9 foods on this list based on nutrient density are:

Chinese cabbage


Beet greens (don’t throw the tops away, they are loaded with nutrition)



Leaf Lettuce



Collard Greens


The second group are the foods that are ANTI-DEPRESSANTS

A study noted that these foods also have nutrient density and are rich in folates, vitamin K1, carotenoids, and minerals like magnesium and potassium.   Not all of these foods are plant based, but this is the list of foods to stablize your moods and encourage happiness.

oysters and mussels

other seafood especially wild caught fish with fatty omega 3 oils

lean organ meats

leafy greens



cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts.

In How Not to Die by Michael Greger, MD, he discusses that if you chop the crucifers 40 minutes ahead of time, and then wait, you can cook the vegetable and not lose the nutrition that was jam packed into it.

As you are eating the rainbow this summer, make sure that you choose some vegetables from these two categories for optimal health.


My books It Feels Good to Feel Good, Learn to Eliminate Toxins, Reduce Inflammation and Feel Great Again and Feeling Good Living Low Toxin in Community and Everyday Life have won 20 awards combined.  They were recently featured on ABC, NBC and CBS as notable books.  https://bit.ly/cherauthorpg


My podcast, It Feels Good to Feel Good is heard in 80 countries on VoiceAmerica.tv.   https://bit.ly/cherylpodcast1


I am a health coach.  How can I help you? Cherylmhealthmuse@gmail.com


Reference: Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390



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