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12 Powerful Vegetables You Should Be Eating

12 Powerful Vegetables You Should Be Eating

October 7, 2016 @ 4:28 pm
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Via WebMD 12 Powerful Vegetables You Should Be Eating Eating a variety of vegetables, will start you on your way to a healthier and longer life. Which ones should you be eating? Recent research shows that many vegetables pack a particularly big nutritional punch. Putting them into your daily diet is simple.

Beet Greens

Beet roots’ edible leafy tops are high in vitamin K, which is linked to a lower chance of getting type 2 diabetes. One cup provides nearly twice your daily requirement. Comment: Sauté a bunch of tender beet greens with some olive oil and garlic for a healthy side dish. Or chop them and add to frittatas, soups, or pasta dishes.

Beets

Beet_HBbESeAlong with beet greens, ruby red beets are a leading source of nitrates, which are good for your blood pressure. Plus, you get fiber and other nutrients from beets. .

Comment: Roasting beets boosts their natural sweetness.Wrap each beet individually in foil and bake at 350 F until tender or grate raw beets and add to slaws or as a topping in sandwiches.

Microgreens

The young versions of radishes, cabbages, kale, and broccoli can be higher in nutrients like vitamins C and E than the regular, mature plants. They range in flavors from peppery to tangy. Comment: Try adding a handful of microgreens to sandwiches and salads, or use as a garnish for soups.

Watercress

Alongside arugula, this peppery green can give any dish great nutritional shape. It’s particularly rich in vitamins A, C, and K, and other antioxidants that are good for you. Comment: Watercress can instantly make sandwiches and salads more lively and fresh-tasting. Or blend the greens into pureed soups.

Swiss Chard

Swiss_Chard_F6VZHNTwo main varieties of Swiss chard are found on store shelves: one with multicolored stems and veins, often called rainbow chard, and another with white stems and veins. Both are great sources of lutein and zeaxanthin, an antioxidant duo that’s good for your eyes. At only 7 calories a cup, this green wait watcher-friendly.

Comment : To preserve its nutritional might, lightly steam chard and toss with vinaigrette. You can also use the leaves instead of tortillas when making soft tacos.

Collard Greens

This Southern favorite contains a wealth of nutritional goodness, including notable amounts of vitamins K and C, folate, and beta-carotene. To meet all your daily nutrient needs, try to eat about 2 cups of dark, leafy greens like collards every day. Comment: Quickly blanch the leaves in boiling water, then chop them and add them to whole-grain or lentil salads.

Asparagus Asparagus_AghaiWWith an earthy-sweet flavor, asparagus is a good way to load up on folate. Research suggests that this B vitamin is an ally in the battle against high blood pressure.

Comment: Shave raw asparagus with a vegetable peeler. You’ll get ribbons that are wonderful in salads.

Spinach

This green has generous amounts of vitamins C, A, and K as well as manganese. Working 1.5 cups of green, leafy vegetables into your day may lower your odds of getting type 2 diabetes. 

Comment: Sneak spinach into your daily routine by adding it to scrambled eggs and casseroles or blending it into smoothies.

Baby Kale

Kale_RvmsYMLoaded with nutrients like beta-carotene, vitamin C, and bone-building vitamin K, kale has been billed as an ultimate super food. Not everyone likes its strong flavor. Look for baby kale. The immature kale leaves are deliciously tender and don’t require any chopping.

Comment: See if you can find baby kale packed in plastic containers alongside baby spinach in supermarkets. Use in wraps, salads, and pasta dishes.

rozen Peas

It’s always a good idea to stash a bag of green peas in your freezer. Each cup of peas delivers an impressive 6 grams of fiber. Fiber helps you feel full, so you eat less later. It’s also good for your digestion and helps lower cholesterol levels. Comment: Use frozen peas in soups, dips, potato salads, and pasta dishes.

Red Bell Pepper

Red Bell Pepper You think of it as a veggie, but it’s actually a fruit. One medium pepper delivers B vitamins, beta carotene, and more than twice your daily need for vitamin C.  Comment: For a fanciful main dish, cut the tops off peppers, remove the inner white membranes and seeds, and then roast until tender. Finish by filling with your favorite whole-grain salad.

 

Broccoli

Broccoli_CTWoxfBroccoli is one of nature’s rock stars. It’s a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K. Comment: Steam the florets for a simple side dish. Or add them into stir-fries, frittatas, and even smoothies that also have naturally sweet things, like fruit, to mask the broccoli taste.

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