10 Most Nutritious Vegetables To Include In Your Diet
Your mom always told you to eat more veg. You didn’t believe her, but now you’re here! In this article, Beauty and Tips takes a look at the 10 most nutritious vegetables that you need to include in your diet. There’s not really a magic bullet to awesome health and longevity. But healthy eating certainly reduces your chances of developing debilitating diseases, ageing too soon and dying too early.
Vegetables are stuffed with life-enhancing antioxidants, nutrients, vitamins and minerals that make them – along with fresh fruit – essentials on your grocery list. You may not have liked it when your mom dumped spinach onto your plate beside your burger when you were a kid, but you now realise that, not only do vegetables work wonders for your health – they’re also super tasty. Rich in variety and colour, there are green vegetables, orange ones – even purple ones! There is so much to choose from. But where do you start? How about with the 10 most nutritious vegetables that you need to include in your diet:
Garden peas are a funny one because they seem to polarise people like no other veg. We know people who absolutely love peas, as well as people who absolutely hate them and will do anything to keep them off their plate (including threatening their spouse with a divorce). If you’re in any of these camps:
- I love peas
- I don’t mind them
- I’ve never tried them but will give them a go…
… Then you should definitely start adding peas to your grocery list. Sure, it’s funny when they roll off our fork (okay, it’s actually really annoying), but it’s their health benefits that make them such an essential. Perhaps the biggest health benefit is that they reduce your risk of stomach cancer, one of the most evil cancers with the worst mortality rate. You can add peas to your curries, your risottos or your soups.
Onions are a bit of an acquired taste, largely because of the way they smell and make your eyes sting. But if you can abide the smell and the sting, onions are well worth adding to your dishes more often. Onions are rich in a phytochemical called quercetin, which helps with asthma, reduces the risk of heart disease, and can sooth arthritis.
Called variously “the new beef” and “the queen of greens,” kale is an absolute vegetable powerhouse like no other. Kinda like spinach but even more nutritional, kale deserves all the praises and nicknames it has. A bit chewy, this dark leafy green is stuffed with vitamin C, a vital antioxidant which can lower your levels of bad cholesterol. In so doing, it can slash your risk of developing heart disease dramatically. There are many ways to add kale to your diet. The most fun way? Pizza! Substitute it for spinach or use both at the same time.
You knew this one was coming. Not only was broccoli your nemesis as a kid – that one vegetable you feared which your mom made sure you ate before you were allowed to go out to play – but it also didn’t seem to taste of anything. However, as your tastebuds have matured, it’s become apparent that broccoli is darn amazing. It’s essentially brain food that powers your focus and sharpens your memory. And although this is really rather naughty of us, a great way to bring out a bit more flavour in broccoli is to add salt. (Don’t tell anyone we told you.)
There are so many different types of mushrooms that you might need to spend some time finding the ones you prefer. Once you’ve done that, you can enjoy their nutritional benefits. Mushrooms are a great source of vitamin D and make a great addition to pizzas and risottos.
Carrots have a massive health score, and for whatever reason seem to be the one vegetable that kids will actually give a go. Carrots are amazing. They contain beta-carotene, which gives them their strong colour, and which also gave rise to the myth that carrots help us see in the dark. Do carrots actually help us to see in the dark? Not quite, but they do look after your vision and help to prevent it from deteriorating. Carrots also contain heart-healthy fibre, as well as vitamin K. Wonderful. Add carrots to your soups or roast dinner and enjoy.
Like carrots, sweet potatoes have beta-carotene to thank for their bright orange tan. This vegetable also contains lots of vitamin A, which keeps your skin healthy, and strengthens your immune system. There are many ways to eat sweet potatoes, with most people preferring to turn them into fries or wedges. Yummy.
If you want to get more lycopene into your system, turn to the luscious tomato. What is lycopene? It’s a powerful antioxidant that can lower your risk of both cancer and heart disease. Amazing. Tomatoes also contain vitamin K, folate, potassium and vitamin C. Potassium is essential for controlling your blood pressure, and it can also reduce your risk of developing heart disease. Tomatoes are also a good source of insoluble fibre.
Asparagus make your urine smell funny, but that’s only because they’re doing your system a massive favour. As a diuretic, asparagus helps to flush nasty toxins out of your system. And as toxins leave you behind, they’re going to smell pretty bad. Asparagus are also a great source of magnesium (one of the best). Magnesium is a fantastic energy booster, which means that you could even swap your coffee for asparagus. We probably wouldn’t recommend that you drink coffee with your asparagus as both are diuretics!
Not the best smelling or best looking vegetable, the humble cauliflower is certainly a healthy one at least. It’s a good source of both folate and vitamin C, and can lower your risk of developing cancer.