You know all about the importance of eating your veggies, but were you aware that not all veggies are created equal? According to nutritionists, the number of nutritional benefits a vegetable can offer often differs according to its type and color. Leafy greens, like spinach and kale, often top the list, but a few other choices can also provide enormous benefits. Find out why these 10 veggies should be essential components to your weekly dietary intake.
Rich in vitamin A, C, and K, broccoli tastes good, is quite affordable, and contains plenty of beta-carotene. Because broccoli has fiber, too, it fills you up and wards off weight. Eat it raw, stir-fried, grilled, roasted, or lightly steamed. Be sure to try our scrumptious Broccoli Tarts!
2. Sweet Potatoes
This dark orange vegetable has a high vitamin A content. Additionally, they are loaded with calcium, vitamin C, and potassium. Like pumpkin and butternut squash, this veggie has a unique taste and a sweetness that develops after it is cooked. Looking for a nutritious and crunchy snack? Try our Sweet Potato Crunchies!
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Touted as a nutritional powerhouse, kale offers up calcium, folate, and potassium. Ranging in color from cream to purple to deep green, this veggie is a wonderful source of vitamins A, C, and K. Because it has fiber, it fills your stomach, keeping you satisfied for longer. You’ll love our Mung Bean and Kale Soup.
4. Swiss Chard
This veggie offers a beet-like flavor from its stalks, red stems, and leaves. Swiss chard only has 30 calories per cup, provides plenty of vitamin C and A, and is great when served with vinegar and raisins. Cooking this vegetable gives you more nutrition and gets rid of oxalates which could lead to kidney stones. Here are 4 more Reasons Why You Should Get to Know Swiss Chard.
5. Red Peppers
The red version of the traditional bell pepper is a juicier, sweeter, and riper variation, adding flavor to your foods. This bright colored veggie offers up beta-carotene, vitamin B6, vitamin C, and folic acid. Additionally, red pepper has exceptional antioxidant activity. Give our Red Bell Pepper Candy a try!
Nutritional highlights of onions include lots of vitamin C, vitamin B6, chromium, calcium, and biotin. At only 44 calories each, these veggies are loaded with fiber and alliinase, an enzyme released when cut or crushed. The flavonoids of this veggie act as antioxidants, warding off cancer and diseases. Try our Baked Onion Rings.
7. Mustard Greens
These leafy greens have scalloped edges, a peppery taste, and are a favorite in the South. Available in red and green varieties, mustard greens are best served with lemon juice or vinegar to tone down the flavor. With only 20 calories per cup full, these veggies bring spiciness to your nutritional profile.
A cool pale green color, cabbage is a cruciferous vegetable that is loaded with antioxidants and vitamin C. Often dubbed “the workhorse of the kitchen,” cabbage can be added to stir fires, slaws, sauerkraut, and salads. The rich, unique flavor makes your dining experience better. Try our Red Cabbage and Apple Slaw.
9. Romaine Lettuce
Low in calories, romaine lettuce has dark green leaves, vitamin A, B and K, and offers up lutein and folate. Because of the rich fiber source, this veggie helps with colon health and weight loss.
This is a popular vegetable, probably because it is associated with good eyesight and night vision. Additionally, carrots regulate blood sugar levels, add fiber to your diet, and are loaded with vitamins. Learn more about Why We’re Coo Coo for Carrots here.
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