What are the top eight most nutritious vegetables?

What Are the Top Eight Most Nutritious Vegetables?

What are the top eight most nutritious vegetables? When it comes to vegetables, how can we get the most bang for our buck? Every serving counts so let’s make the most of them.

8. Tomatoes – Research lately points to processed tomatoes having the higher levels of it, but the amount of lycopene, a super cancer preventing agent, makes tomatoes a great choice. Choose organic, and the darker the better. This goes for ketchups (low sugar, organic) and sauces too.

7. Carrots – It’s true what your mother said, “Eat your carrots, they are good for your eyes.” In addition to helping vision, they have antioxidant compounds which fight against heart disease and cancers. Eat raw or puree carrots and add to spaghetti sauce or let them stew all day in the crock pot for a flavorful soup.

6. Onions – Everyone has been hearing about the disease diabetes being on the rise. To help protect yourself, onions have chromium, a trace mineral that helps cells work with insulin better. Onions can also help lower high cholesterol and high blood pressure which can both lead to heart disease. Choose sweet onions for a lighter flavor and add raw to sandwiches and salads. Even if you think you can’t eat raw onions, try them a little at a time and you will soon see yourself wanting more for flavor.

5. Red, Yellow and Orange Peppers – Choose colorful, bright vegetables such as bell peppers for a punch of vitamin C and vitamin A. These two antioxidants chomp up free radicals in our body which can cause damage to our systems. They also have lycopene found in tomatoes. The fiber, vitamin C, beta-carotene, and folic acid in peppers appears to play a role in reducing colon cancer. Steam some peppers for about 4-5 minutes, cut them open, clean them out and stuff with whole grain rice or quinoa. Or chop up for vegetable fajita night.

4. Sweet Potatoes – Vitamin A, vitamin C and manganese, copper, fiber, vitamin B6, potassium and iron are all found in sweet potatoes. Unlike their white counterparts, sweet potatoes seem to have more ability to fight the free radicals in our bodies and help prevent heart disease and some cancers. Choose purple varieties for the highest antioxidant levels. Bake and serve with some cinnamon sprinkled on top or cut into french fries and bake until crispy.

3. Broccoli – Off the charts in Vitamin A, K and C, broccoli contains more Vitamin C than an orange. New research shows broccoli’s powers to fight certain cancers such as stomach, prostate and ovarian. There is even research to study the effect of broccoli on sun-damaged skin which is very promising. Steam broccoli and sprinkle with pepper or enjoy raw in salads.

2. Spinach – Like broccoli, spinach with it’s dark, leafy greens is sure to be near the top of the list. Researchers have found at least 13 different compounds in spinach that act as antioxidants and cancer fighting agents. Eat boiled spinach for osteoporosis with it’s over 1000% Daily Value of Vitamin K. Chop up for salads, make spinach egg white omelets for breakfast, and add curly leaf spinach to sandwiches for a leafy crunch.

1. Kale – The powerhouse of vegetables, hands down. Though not as well known as spinach, if you take the time to learn some recipes and how to add this to your daily meals, the nutrient benefits will be well worth the work. Anti-cancer properties, cleansing and detoxifying, memory helping, bone fortifying and cardiovascular support in the leafy greens (and stalks) of kale. Steam and serve with lemon juice, balsamic vinegar and olive oil or chop to put on pizzas and in salads. Make kale your new best friend!