It will be rewarded to love your vegetables. Especially when you are loading some of the healthiest things in the vegetable kingdom. Read the list of reliable vegetables approved by a dietitian to support your health.
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1. Shiitake mushrooms
Shiitake mushroom is an edible mushroom native to East Asia.
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“Nutritionist mushrooms are not only low-calorie vegetables, but they can also reduce inflammation and boost immune function by increasing secretory IgA, which acts as the body’s first-line defense against pathogens. It has been shown, “says Erin Kenny of MS. RD, CEO of Nutrition Rewired, Registered Dietitian. “Try putting it on top of rice in a stir fry.” I also love serving these delicious mushrooms, fried with garlic and green onions, as side dishes.
2. Sweet potato
Sweet potatoes are sweet-tasting root vegetables.
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Do you already regularly eat this nutritious and fiber-filled tuber? keep it up. “Sweet potatoes are considered functional foods because they contain many of the nutrients that humans need for optimal health,” said Jared T. Meacham, DC Metro Academy of Presidents (2022-2023). Ph.D., RD, PMP, CSCS states. Note that nutrition and nutrition, they are sources of both soluble and insoluble fiber. “These promote intestinal health by helping to clean the gastrointestinal tract while softening the stool and helping to maintain a healthy internal environment,” explains Mechaam. In addition, sweet potatoes are a high-quality source of carbohydrates, and one cup contains more than half of the recommended dietary requirement (RDA) for vitamin A, vitamin C, and manganese, Meacham says. “The antioxidants in sweet potatoes protect cells from damage and may have anti-cancer properties, especially in colonic rectal cells,” he adds.
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3. Jicama
Jicama is a yam (also known as turnip) native to Mexico.
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“Jicama is a refreshing, crispy vegetable rich in prebiotic fiber. Studies have shown that the type of fiber in Jicama may prevent excessive blood sugar and weight gain,” said the vegetable salad. Kenny suggests dice or soak. Hummus for a satisfying snack. Root vegetables are also welcomed by smoothies.
4. Green peas
Green peas are technically legumes, but their pods are filled with nutrients.
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Let’s hear it for these little green stars. “Because Greenpeace not only supplies high quality starchy carbohydrates, but also provides a significant amount of fiber and protein per serving, making it a very nutritious source of these important nutrients. , Has a unique nutrient profile, “says Mechaam. “That’s why both vegans and non-vegans are looking for vegetable protein to supplement their diet. In addition, green peas contain saponins, demonstrating their effectiveness in fighting cancer. PS Frozen Green Pea is also reasonably priced and can be stored in the freezer for extended periods of time. “
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5. Broccoli sprouts
Broccoli sprouts are broccoli plants that are only a few days old and have leafy stems.
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“Broccoli sprouts release a phytochemical called sulforaphane, which helps fight cancer by healing the intestines, reducing inflammation, and increasing antioxidant activity,” says Kenny. “Sulforaphane has been shown to increase Phase II detoxifying and antioxidant enzymes, which detoxify potential carcinogens and other disease-causing compounds from the body.” She continues. She suggests put it in a sandwich or smoothie and throw it.
6. Garlic
Garlic is a bulbous flowering plant of the Liliaceae family.
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Garlic, which is part of the Onion family, may not benefit your breathing, but it is certainly for your health. “Garlic is an amazing vegetable and its active ingredient, allicin, is the main reason for its many healthy properties. Many of the most influential health benefits of garlic are LDL while increasing HDL. Focus on the ability that may help reduce cholesterol [or ‘good’] “Cholesterol,” commented Meacham. “In addition, some studies suggest that garlic has properties that fight different types of cancer, identifying liver cancer as a form of disease that allicin may be effective in fighting. There is also. ”Raw garlic contains more allicin than cooked ones, so try consuming it raw if possible. For example, chop it into salad dressings or cloves, or blend the two into a smoothie.
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7. Kimchi
Kimchi is a traditional Korean side dish made by fermenting cabbage, radish and seasonings.
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Please give me the kimchi. “Kimchi, a Korean fermented vegetable mixture, has been shown to lower cholesterol levels in the body,” commented Kenny. “Fermented foods help boost beneficial bacteria in the gut that have been shown to improve immune function.” Popular seasonings are great to mix with soups and delicious entrees. .. Buy online or in the Asian Cuisine section of your local grocery store.
8. Beat
Beet is a red root vegetable rich in potassium.
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It’s a bit annoying, but well worth the cleanup. “Beet contains antioxidant betalain, which gives the red beetroot a natural, vibrant red color. Beetroot is also an excellent source of vitamin C, vitamin A, vitamin K, calcium and iron. “Alyssa Bernison, MS, RD, LN said. ProfilePlan.com. “Given the antioxidant properties of betalain, they can protect cells from DNA damage and provide anti-cancer properties,” she points out and adds.
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9. Carrot
Carrots are orange root vegetables that grow naturally in Europe and Southwest Asia.
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If you’re reading this and have baby carrots in your fridge, go ahead and grab some to have a snack right now. Mission complete? OK, great. “Carrots are commonly known for their rich sources of vitamin A and carotenoids, especially beta-carotene,” says Bernison. “Your body converts beta-carotene to vitamin A, which is known to support immune function and eye health,” she emphasizes this scientific review of carrots.
10. Brussels sprouts
Brussels sprouts are buds of edible cabbage, which is the staple food in Belgium.
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“Brussels sprouts are classified as Brassicaceae vegetables and are an excellent source of vitamin C, vitamin K, water-soluble fiber and folic acid,” says Bernison. “Especially water-soluble dietary fiber has been shown to help regulate blood sugar levels because it becomes a gel-like substance in the intestines when digested. This prevents blood sugar spikes and is type 2 You can reduce your risk of diabetes. ”Aaron Sanchez Sprouts Cabbage Salad, Who?
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11. Spirulina
Spirulina is a blue-green algae rich in vitamins and minerals.
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Bonus algae pick! It’s time to add this superfood to your diet. “Spirulina is technically a type of blue-green algae, but is often considered a” sea vegetable “and is usually considered. [sold in] Powder form [for use in increasing] “Nutrient profiles for shakes and smoothies,” says Mechaam. He can also sprinkle some on the preparation of his favorite chia seed puddings and oatmeal. “It contains significant amounts of antioxidants and anti-inflammatory compounds such as C-phycocyanin (C-PC).” Even with a minimal serving, “Meacham says. “Spirulina supplementation has also been shown to help balance blood glucose levels and blood lipid profiles in people with type 2 diabetes. Similarly, spirulina determines the ability to fight oral cancer cells. Designed for research that has been shown to be promising. “
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