The 20 Most Nutritious Vegetables You Should Be Eating More Of
How Many Of These Are You Getting In Your Daily Diet?
Having a nice variety of vegetables in your diet is an excellent way to support your health. However, not all veggies are created equal. While some of them are higher in carbs or water than substantial nourishment, others are nutrient-dense powerhouses. From leafy greens to seaweed, here are 20 of the most nutritious veggies you should be eating more of.
1. Spinach
Popeye was definitely onto something. Spinach is packed with nutrients like vitamins A and C, folate, and magnesium. Getting a daily dose of this mighty green may help stave off cancer and heart disease.
2. Broccoli
Broccoli is a great source of vitamins A and C, folate, fiber, and calcium. It also contains a plant compound called glucosinolate that may help prevent cancer.
3. Sweet Potatoes
Like other orange veggies, sweet potatoes contain beta-carotene, which supports your vision, immune system, and skin. They also contain twice the potassium of a banana, vitamins A, C, and B6, and manganese.
4. Kale
Kale is considered a superfood for a good reason. It's jam-packed with potassium, calcium, copper, magnesium, and vitamins A, B6, C and K.
5. Peas
These unassuming little veggies are an excellent source of plant-based protein. What's more, they contain plenty of fiber, vitamins, and plant compounds that fight cancer.
6. Swiss Chard
Swiss chard is a nutrient-packed dark leafy green. Just one cup of cooked chard will give you your entire day's worth of vitamins A and K. It also contains more magnesium than kale and fewer calories.
7. Red Cabbage
Red cabbage is an excellent source of vitamins C, K, fiber, folate. It's also anti-inflammatory and contains far more antioxidants than its green counterpart.
8. Watercress
Watercress is a mighty leafy green with a high protein per calorie content. It's also an excellent source of vitamins K and C which help stave off diseases, calcium, and potassium.
9. Cauliflower
This versatile veggie is used for everything from vegan "wings" to a low-carb rice substitute. It's super high in vitamins C, K, B6, potassium, and omega-3 fatty acids.
10. Mushrooms
Mushrooms contain protein, fiber, and vitamins B and D. They're also packed with antioxidants that may prevent cancer and heart disease.
11. Collard Greens
Collard greens contain over 300 percent of your daily dose of vitamin A. They're also a good source of folate and vitamins A, K, and C.
12. Bell Peppers
Whether green, red, yellow, or orange, bell peppers are a great low-calorie source of vitamins A and C and fiber. They also contain plenty of micronutrients like potassium, folate, and magnesium.
13. Microgreens
Microgreens are greens in their infancy. When picked before fully mature, they have even more vitamins, minerals, and phytochemicals than when they're fully grown.
Devi Puspita Amartha Yahya on Unsplash
14. Garlic
Garlic not only adds pizzaz to your cooking, but also offers many health benefits. It can regulate your blood sugar and support your heart health.
15. Asparagus
Asparagus is the perfect side to any dish. It's low in calories but high in fiber, vitamins C, A, and K and protects the liver from toxins.
16. Green Beans
There's a reason the Green Giant on the can label looks so strong and healthy. They're rich in fiber, folate, potassium, and vitamins A, C, and K which promote heart and bone health.
17. Beets
Beets are an excellent source of folate, manganese, potassium, and vitamin C. They also contain a high dose of dietary nitrates which are can help lower blood pressure.
18. Onions
Onions not only add a whole lot of flavor to meals, they also have immune-boosting, antioxidant and anti-inflammatory effects. They're packed with calcium, iron, and fiber.
19. Brussel Sprouts
They may look unassuming but brussel sprouts are little nutrient powerhouses. They're super high in fiber, vitamins C and K, and enhance iron absorption.
20. Seaweed
It's not just the stuff wrapping around the perimeter of sushi rolls. Seaweed comes in many varieties including kelp, spirulina, and wakame. They contain omega-3, iodine, and anti-inflammatory chlorophyll.
KEEP ON READING
Packing A Punch: The 20 Highest Umami-Rich Foods
