It is a well-known fact that eating vegetables is good for your health. The specific nutrients in vegetables vary by variety, but all varieties offer health benefits. By eating the recommended five servings of produce daily and including a variety of sources, you’ll get the vitamins, minerals, fiber, and antioxidants your body needs to thrive.
Photo recipe: Roasted Mushrooms with Brown Butter and Parmesan Cheese
“Some vegetables have more nutrients than others. , diversity is key.” Alena Menko is a nutritionist and founder of Nutrition and Wellness.
Here are 10 of the most nutritious vegetables you should add to your table every week, and the benefits of doing so.
1. Arugula
This leafy green is nutritious, refreshing, and packed with flavor. It is high in vitamin C and is a source of potassium, calcium, magnesium and folic acid.
Beth Stark, RDN, LDN, Food and Nutrition Communications Consultant, says, “Arugula is an important source of folic acid, which helps support DNA production and is especially important during pregnancy or planning a pregnancy. It is.”
Arugula also contains glucosinolates, compounds most commonly associated with cruciferous vegetables such as Brussels sprouts and broccoli. Also, along with some orange vegetables, arugula is a good source of carotenoids, important compounds linked to cardiovascular and eye health. .
Greg Dupree
2. Butternut squash
Butternut squash is a large vegetable with a thick skin and a dense orange center. The pulp of this winter squash is packed with nutrients, with one cup providing nearly 50% of his daily intake of vitamin C and more than 10% each of potassium, fiber and magnesium. Butternut squash is also a source of beta-carotene, a precursor of vitamin A, which is essential for eye health and vision.
Photo recipe: roasted butternut squash salad
“Cube and roast butternut squash in the oven or puree it for soup,” says Stark. This versatile vegetable can also be used in a variety of dishes such as casseroles, or mashed and used in baked goods such as pancakes and muffins.
3. Carrot
Carrots are a type of root vegetable, which also includes potatoes, beets, turnips, and parsnips. This nutrient-rich vegetable is rich in vitamin C, beta-carotene, fiber and potassium.
Carrots also contain compounds that some studies have found may reduce the risk of certain cancers.One study published in the journal nutrients found in 2020 that higher self-reported carrot intake was associated with a lower risk of colorectal cancer. Despite the multiple limitations of this study, carrots are rich in important nutrients that make them a worthy addition to your diet on a regular basis to improve your overall health.
Look for carrots in different colors, such as orange, yellow, and purple. Add it to baked goods, oatmeal, soups, salads, sandwiches, or eat it plain as a snack with your favorite veggie dip.
4. Onion
Onions may not be the first thing that comes to mind when you think of vegetables to add to your diet, but this member of the Allium family, a group of vegetables that also includes garlic and leeks, contains nutrients and anti-carcinogenic compounds. is packed.
Onions are a naturally low-calorie, low-fat food and a source of essential micronutrients such as vitamin C and potassium. Interestingly, the outer layers of onions have been shown to have the highest concentration of antioxidant compounds, so try to peel them as much as possible before using them in cooking to reap the greatest benefits.
“Onions supply a plant compound called quercetin that may lower blood pressure and promote overall heart health,” Stark says. It has been done using extracts and research is mixed.
Regardless of this, onions definitely make it onto this list as they add an earthy, savory flavor when cooked and provide a source of many important nutrients. We recommend slicing and roasting the onions.
Jacob Fox
5. Brussels sprouts
Cruciferous vegetables like Brussels sprouts are an excellent source of vitamins, minerals and phytochemicals with antioxidant properties. “Brussels sprouts, like little cabbages, are rich in vitamin K. [which is] It’s especially important for blood clotting and bone health,” says Stark. In addition, one serving of Brussels sprouts provides over 100% of your daily value for vitamin C and over 10% of your daily value for fiber.
Photo recipe: crunchy brussels sprouts
Brussels sprouts, like other cruciferous vegetables such as kale, cabbage, and broccoli, contain glucosinolates. There is a possibility.
“Using a box grater, ‘scrape’ Brussels sprouts into thin strands as a base for salads or add them to stir-fries,” says Stark. But it’s also delicious when roasted until it’s browned and almost crisp.
6. Mushrooms
Mushrooms are technically fungi, but they are classified as vegetables when it comes to dietary patterns. They are naturally low in calories, fat and sodium. However, they are a rich source of many other nutrients and compounds associated with health benefits.
Mushrooms contain fiber, potassium, and multiple B vitamins, including niacin (vitamin B3), riboflavin (vitamin B2), and pantothenic acid (vitamin B5). “When exposed to UV light during the growth process, mushrooms are also a rich source of vitamin D, which helps the body absorb calcium and contributes to strong bones,” says Stark. , is a source of ergothioneine, an amino acid that acts as an antioxidant, and has been linked to multiple health-promoting effects, including reduced cancer risk.
Try chopping mushrooms and adding them to ground meat for a blended plant-based dish. This makes it easier to brown and adds a hearty umami flavor to any dish.
7. Potatoes
Potatoes often have a bad reputation, but these nutrient-dense vegetables provide an excellent source of essential nutrients such as potassium, fiber and vitamin C.
“Potassium-rich potatoes may help lower blood pressure naturally by combating the effects of too much sodium in your diet,” says Stark.
Rich in carbohydrates, it is popular with active people and athletes. One study found that eating potatoes during endurance exercise was as effective for performance as eating a carbohydrate gel. For athletes, potatoes can be particularly appealing.
When preparing potatoes, choose methods that limit the addition of saturated fat and sodium from ingredients such as oil, butter, and salt. Some studies have found that eating French fries regularly may increase your risk of death.
8. Bell pepper
“A lesser-known source of vitamin C, bell peppers, especially brightly colored red, yellow, and orange peppers, are antioxidants involved in iron absorption, skin and tissue repair, and immune function. It’s rich in vitamin C,” says Stark. One medium-sized paprika (about 3.5 ounces) contains over 100% of his daily intake of vitamin C.
Bell peppers are also a source of carotenoids, health-enhancing compounds linked to a lower risk of chronic diseases such as cardiovascular disease and cancer.
“Cut mini peppers and stuff them with a sprinkle of edible cheese and pistachios,” Stark recommends.
9. Greenpeace
Peas are a type of legume, a category of vegetables that includes lentils and beans.
“Green peas are one of the protein-rich and fiber-rich vegetables,” says Gabriel McPherson, R.D.N. One cup contains more than 25% of his daily fiber requirement and 8 grams of vegetable protein. One cup also contains nearly 100% of his daily intake of vitamin C and about 10% of his daily intake of iron, vitamin B6, magnesium and potassium. Peas are not only nutritious, they are also affordable. Choose frozen or canned for longer shelf life. Watch out for added flavors and sodium.
“Use canned, drained, or frozen peas for extra protein in casseroles, soups, and pasta dishes,” says Stark.
Photographer: Antonis Achilleos Prop Stylist: Lindsey Lower Food Stylist: Margaret Monro Dickey
10. Beats
These colorful root vegetables are packed with health-promoting nutrients, making them one of the best vegetables to add to your regular rotation. One cup of beets contains 4 grams of fiber and more than 10% of his daily intake of potassium. Beets are also a source of folic acid, magnesium and phosphorus.
Photo recipe: beet and goat cheese salad
Beets contain compounds known as betalains, which have antioxidant properties and have been linked to a lower risk of cardiovascular disease. Betalains may also play a role in blood pressure control. Beets and beet juice are commonly used as ergogenic aids by athletes due to their high nitrate content. These nitrates are converted into nitric oxide in the body, which helps increase blood flow.
Beets can easily transfer color to surfaces such as cutting boards, hands, and clothing, so be careful when preparing them. Save yourself the trouble of adding beets to your salad or vegetable salad,” recommends Stark.
Conclusion
Vegetables come in so many different shapes, sizes, shapes and flavors, all with their own nutritional profiles and health benefits. please try. Choosing the canned or frozen option makes it more affordable and easier. After all, variety is the spice of life and may even help improve your health!
