00:00think scarfing down vegetables is healthy living wrong completely wrong eat a whole bowl of lettuce
00:06and you get less nutrition than a single torn leaf of the right plant it's not that you eat too
00:10little it's that the bowl is 95 water the us cdc once scored every vegetable on earth out of 100
00:18one vegetable scored a perfect hundred no other vegetable has ever touched that number yet it
00:23sits in the cheapest corner of the market a few yuan a pound bought for soup by grandmothers
00:27while elite nutritionists walk past in disguise and the kicker eight out of ten people are cooking
00:32these nutrients straight down the train those few seconds at the stove decide whether it fuels you
00:37or fails you let's start with lunch today you bought broccoli washed it chopped it got the pan smoking
00:43threw it in with a crack of oil and with that one move it's over broccoli's most valuable compound
00:49is sulforaphane but listen closely raw broccoli contains not a single molecule of it it's a half
00:55finished product assembled on the spot by an enzyme inside the broccoli itself the moment you cut it
01:00and that enzyme starts dying at 60 degrees so the moment it hits the oil you've blown up the workshop
01:05before the crew arrived the right way is almost counterintuitive chop it then leave it go wash the
01:12dishes scroll for 40 minutes 20 if you're in a hurry let the enzyme finish its job first once it's
01:19assembled the sulforaphane survives cooking then steam it three or four minutes don't boil it that
01:26one waiting step does more than buying twice as much now that ranking in 2014 a cdc journal published a
01:34paper the author lined up 47 common vegetables and tested 17 nutritional indicators the rule was brutal
01:40not total but density same calories whoever packs more nutrition into you wins by that rule the whole field
01:47collapses strawberries 17 celery 12 the blueberries you paid a fortune for didn't even make the list
01:55gin floor broccoli 34.89 most tragic is kale the air mess of vegetables guest of honor at every influencer
02:02breakfast 49 points 15 don't laugh yet it's not bad it's sabotaged by itself 100 grams of kale is 49
02:12calories
02:12the champion 11 with calories in the denominator 100 calories of kale is two handfuls the champion is
02:20a whole basin same scorecard different weight class so who's in the top five fifth spinach third and
02:28fourth charred and beet greens royalty in our own markets treated like weeds second 91.99 first perfect
02:36score see the pattern the entire top five is leafy greens not one influencer among them spinach you're
02:44up at 3 a.m scrolling blue light hammering the center of your retina the macula the most precious square
02:49millimeter of your vision lying in front of it is lutein your body can't make a single molecule
02:55it comes entirely from food and spinach is the top tier source in the vegetable kingdom
03:00the reason your eyes opened this morning might be spinach working the graveyard shift yesterday
03:04but spinach is the moodiest vegetable there is it gets one insult before it helps you it contains
03:10oxalic acid which binds calcium and iron in your gut and escorts them right back out the only fix is
03:15blanching 30 seconds then pour the water off and one detail nine in ten miss lutein is fat soluble
03:22boil spinach in clear water and it never reaches your blood you must add oil eating spinach without oil
03:28is buying a ticket and not entering the show number two a lot of people pinned at 91.99 on
03:34the big napa cabbage
03:35but the paper says chinese cabbage the little bok choy the shanghai green two yuan abundant
03:41its killer isn't vitamin c it's calcium about 100 milligrams per hundred grams the same tier as milk
03:48but the absorption is the shocker low in oxalates and the body takes more than half
03:52milk absorbs about 30 percent same truck delivering calcium milk quits halfway bok choy gets it inside
04:00the house it's one bad habit it fears overcooking so many people cook it until soft translucent swimming
04:06in water and call that done that pooled liquid is every water-soluble vitamin wasted high heat
04:12quick stir fry still crisp done in seconds and finally the perfect score champion watercress
04:19a hundred points not a point dot 13 years no other vegetable has come close
04:26why because the others are specialists watercress aces all 17 categories vitamin a c k calcium iron
04:34manganese no weak spot just one 100 grams gives two days of vitamin k the calcium you eat needs vitamin
04:41k
04:41to lock into bone without it calcium wanders and ends up in your blood vessels meant to build a
04:46house ends up blocking a road and 100 grams is only 11 calories eat a full plate and you've consumed
04:53less than half a cookie this might be the only food on earth you can stuff yourself with until you
04:57hiccup
04:57and still worry you didn't eat enough as for that miracle anti-cancer vegetable let me pour cold water
05:03on it watercress contains a compound called patc in cell and animal experiments it can push cancer
05:09cells toward self-destruction britain ran a small human trial 80 grams a day eight weeks and markers
05:15of dna damage dropped but note the wording studies show not it prevents cancer it's food not medicine
05:23if anyone uses it to sell you an 800 yuan bottle of pills hang out its rule is the simplest
05:28and most
05:28broken wash it eat it raw boil it for soup stir fry it you're destroying it and a word to
05:34my
05:34chinese friends i know that our simmered watercress soup tastes wonderful but the vitamin c in that
05:39handful died 20 minutes in look back at all four same personality every one broccoli cut and wait
05:47spinach blanch then coat in oil bok choy off the heat the moment it's crisp watercress raw is
05:54strongest not one survives being thrown in a pan carelessly how much you spend never decides how much
06:00you absorb what decides it is those few seconds at the stove how your hand moves one last thing that
06:07ranking came out in 2014 but watercress the ancient romans ate it 2000 years ago said it kept the mind
06:13sharp the chinese have boiled it into soup for centuries its nutrient density hasn't changed
06:19not by one point what changed is us we'll pay tens of yuan for one imported fruit because it photographs
06:25well it's written into ads it's stuffed into the word premium and that bundle of green leaves in the
06:30cheapest corner when two yuan for an armful has been there the whole time it never left it doesn't need
06:37us to rediscover we just never saw it nutrition was never expensive it's our eyes that are expensive
06:44next time you shop don't reach for the tallest price tag look down at the ground
06:48the strongest grass on earth might be sitting in a bowl of water waiting for you
07:02POLICE TCHFREETY
07:02and then we also have an incredible round of water and water which is a bigger one more
07:03I'm getting at the very top of the water right so I can see another one of the other
07:05the most important questions I think it's about is what you're doing
07:16it's really interesting that you're trying to do to help you with this
07:21an element is that the most important of water is that the most important of water is
