10 Very Nutritious Vegetables to Include in Your Diet
Eating vegetables does NOT have to be boring. There are many veggies out there that are both healthy and tasty. Listed below are 10 incredibly healthy veggies. Most of them are surprisingly delicious.
This is one of the healthiest green vegetables in your supermarket. Kale’s curly green leaves are chock full of vitamin C, an antioxidant that may reduce the risk of heart disease by lowering levels of LDL, or “bad” cholesterol. While you’re eating your leafy greens, avoid these 8 worst eating habits for your cholesterol.
Aubergines are rich in minerals such as potassium which is good for metabolism, and magnesium which helps to relax your muscles and can aid in improving your sleep. If you lack vitamin B and K this is a good vegetable to opt for and make sure to keep the skin on if you would like extra nasunin, a potent phytonutrient, and antioxidant which has anti-aging properties.
This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.
• Sweet Potato
Sweet potato contains a massive 65% of the minimum necessary daily amount of vitamin C, while also having a very low glycemic index of 17. The potatoes are rich in dietary fiber, which helps to reduce blood sugar and insulin spikes, ultimately reducing belly fat. The best way to benefit from sweet potatoes is to keep the skin on, as it possesses healing potential with its high levels of vitamin A, beta-carotene, and high potassium content.
Sweet and red in color beetroot is loaded with vitamins (including A, B, C) as well antioxidants that can help fight cancer and degenerative diseases. As a natural source of sugar, they are a good choice for cutting down consumption of artificially sweetened foods.
Asparagus is an amazing vegetable. It contains inulin, a prebiotic that helps to encourage healthy gut flora. It also helps to boost energy as it is high in aspartic acid which neutralizes excess ammonia in the body, something which can often leave people feeling drained. Asparagus is also an amazing anti-inflammatory and is a great source of B vitamins which help to protect the heart and combat stress. It has detoxifying properties resulting in an amazing purifying effect on the skin. Asparagus has also been used in traditional Chinese medicine for years as it is thought to help people with respiratory illnesses and help to manage female hormones.
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Quick Tip: Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
• Brussels Sprouts
Love ’em or hate ’em, Brussels sprouts have found a home in the fitness community. This cruciferous vegetable is rich in sulfur-containing nutrients that enhance our body’s detox systems and offers plenty of fiber to aid digestion. Brussels sprouts are also rich in vitamins K, C, and B-6, and minerals like manganese, folate, and copper. Brussels sprouts also contain omega-3 fatty acids. Do yourself a favor and eat these little guys at least once per week!
• Purple Cauliflower
Like purple potatoes, the unexpected shade of this cauliflower comes from the antioxidant anthocyanin. Cauliflower is low in calories and rich in fiber, vitamin C, folate, manganese, vitamin K and B6 (which is involved in metabolism and early brain development). Consider steaming or stir-frying cauliflower to keep nutrient levels high.
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