What vegetables are good to eat and which one have all the vitamins that are required for a healthy mind and body? We all know vegetables are essential to a healthy well balanced diet and we include vegetables in most of our meals. The nutritional benefits are unknown but can easily be researched. Like meal preparation of vegetables there are many varieties and not all vegetables are the same. Research is important and awareness is the first step to learning what is best for us.
Spinach and Kale are both loaded with vitamins A, C, and K. They both contain high levels of antioxidant and can be eaten raw, cooked, or placed in salads. Spinach is high in iron, contains lutein, zeaxanthin which is great for eye health. While Kale contains glucosinolates which prevents disease and help in protecting against cancer. Broccoli has alot of vitamins C, K, folate, fiber, and high levels of sulforaphane. Broccoli is also known to reduce inflammation. Carrot contain vitamin A and a high beta-carotene content. Carrot also contains antioxidants that help protect against chronic diseases. Bell peppers are rich in vitamins A, C, and antioxidants. Bell peppers also contain capsaicin which have anti-inflammatory properties. Sweet potatoes are high in fiber, vitamin A, C, and potassium. Sweet potatoes are also rich in beta-carotene. Brussels Sprouts are high in vitamin C, K, fiber, and antioxidants. Brussels sprouts are also high in fiber.
Terms Defined
Antioxidants are substances that help protect cells from damage caused by free radicals
Beta-carotene is a naturally occurring pigment found in many fruits and vegetables which the body converts into vitamin A or retinol. It acts as antioxidant.
Glucosinolates help prevent cancer, have antioxidant properties, and have anti-bacterial properties.
Folate is Vitamin B9.
Zeaxanthin is the light filter protecting the eye tissue from sunlight damage
High in Antioxidants
Carrots, Potatoes, Cabbage, Asparagus, Avocados, Radishes, Lettuce, Sweet potatoes, Squash, and Pumpkin
High in Beta-carotene
carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash
High in Glucosinolates
broccoli, brussels sprouts, cabbage, mustard, radish, watercress, and wasabi
High in Folate
spinach, kale, and arugula, leafy greens, beets, asparagus, broccoli,
High in Zeaxanthin
dark leafy greens, peas, summer squash, pumpkin, brussels sprouts, broccoli, asparagus, lettuce, carrots, and pistachios
In conclusion vegetables are not only colorful, delicious, but also great for us. So what is a good way to consumer vegetables? Lets take a look at a recipe to use some of the ingredients mentioned above. Salads are a great way to consume vegetables because not only are they very simple but also easy to make. They go great by themselves and with a full course or prior to a meal. If you are looking for a more specialized diet based on diagnosis they do exist. Diets like the soft diet or low sodium diet for people who can’t chew or consume high amounts of sodium. Ask your dietician or physician for more information. Below is a simple salad recipe. More recipes can be found at allrecipes.com.
Here is a simple salad recipe.
Gather all the ingredients and place lettuce, radishes, tomatoes, green onion, jicama, cucumber, and bell pepper in a large salad bowl. Then whisk in olive oil, lemon juice, pomegranate juice, water, garlic, dill, basil, salt, and black pepper. Finally drizzle dressing over the salad and enjoy!