The importance of vegetables is not lost on us. They are loaded with good-for-you nutrients such as fiber, vitamins, minerals, potassium, calcium, and even protein. But, most of us are guilty of having less-than-adequate servings of veggies in our daily diet.
Now, while almost all vegetables are great for our health, there are some that have the edge in terms of their incredible health benefits. So, if you're looking to incorporate veggies into your diet, here's a list of the 10 best vegetables to eat every day.
1. Asparagus
Asparagus is rich in several nutrients including folate, riboflavin, selenium, thiamine, and vitamin K. It is low in calories and is a great source of antioxidants and dietary fiber. These stalks are also associated with improving digestive health as it's a natural prebiotic and diuretic, supporting a healthy pregnancy, helping lower blood pressure, and aiding weight loss.
The sweet-bitter asparagus has hints of earthy flavor and a firm and crunchy texture. It is a versatile veggie that is amazing to eat raw, steamed, roasted, or sautéed.
2. Beets
Beets are packed with fiber, folate, and manganese and have very few calories. They also contain nitrates, which can help dilate blood vessels to improve heart health, help with insulin resistence, and can even positively impact athletic performance. The veggies also contain alpha-lipoic acid, an antioxidant that can fight diabetic nerve-related disorders.
Beets have an earthy, slightly bitter taste and a crunchy texture when raw but turn soft once cooked. You can add beet to slaws, sandwiches, smoothies, or juices, or serve it as-is after roasting it to boost its natural sweetness.
3. Broccoli
Broccoli contains a good amount of vitamin K, vitamin C, folate, magnesium, and potassium. It is also rich in glucosinolate - a compound that may help protect the body against certain cancers. It may also reduce the amount of cholesterol in the body to improve heart health, support eye health, balance hormone levels, and support the immune system.
Broccoli has a slightly sweet and bitter flavor and a nice crunch to it. It is versatile enough that you can eat it raw in a salad with dips or sauté, boil, steam, or roast it with other veggies or meats.
4. Brussels Sprouts
Brussels sprouts are cruciferous vegetables rich in vitamins like A, C, and K, minerals, proteins, and fiber. They also contain kaempferol, a compound with anti-inflammatory and cancer-fighting properties that can reduce the risk of cell damage and promote overall health. Brussels sprouts also support heart health, brain function, and bowel regularity, and may help maintain healthy blood sugar levels.
Often called "mini cabbages", the nutty-flavored brussels sprouts have hints of smokey, sweet-bitter flavor. They taste great roasted, boiled, and sautéed, and work especially well in side dishes.
5. Carrots
Carrots are loaded with vitamins A, C, and K along with potassium and fiber. They also contain beta carotene - a phytochemical that may prevent cancer. Your body converts this antioxidant into vitamin A, which can help with eyesight issues and plays a major role in maintaining heart, lung, and overall health. Carrots also aid weight loss, ensure bowel regularity, and boost skin health and immunity.
A veritable goldmine of health benefits, carrots are slightly sweet but also slightly earthy and bitter. You can enjoy carrots raw with or without a dip, in salads or casseroles, roasted, or blended into smoothies.
6. Cauliflower
Cauliflower is packed with fiber, protein, and key nutrients like folate, potassium, omega 3, vitamins B6, C, and K, and cancer-fighting compounds like glucosinolates and isothiocyanates. These flower heads are also associated with promoting weight loss, supporting heart and lung health, and reducing the risk of neurological disorders like Alzheimer's.
Cauliflower has a nutty yet sweet flavor and a wonderful texture. You can pulse it in a blender to use as a low-calorie replacement for rice, potatoes, and flour. You can also roast or bake it, coat it with crumbs and dressings, or add it to curries.
7. Kale
The nutrient-dense kale is loaded with fiber, potassium, manganese, calcium, and copper, as well as vitamins A, B, C, and K. It may prevent blood sugar spikes, and decrease blood pressure and cholesterol. This superfood also contains several cancer-fighting compounds and might help lower your risk of eye disorders.
Kale has a strong earthy taste and a dry and crunchy texture. Use it in salads, in smoothies or juices, bake it into casseroles, use it in sandwiches, or use it to make kale chips.
8. Mushrooms
Mushrooms are dense in vitamins B and D, protein, magnesium, copper, and fiber. This fleshy fungus may lower your risk of depression, improve heart health, lower blood pressure, improve bone and immune health, aid disease prevention, and have a massive impact on your weight loss journey.
Mushrooms have a unique flavor profile and a spongy, chewy texture. You can slice and eat them raw in salads or grill, sauté, steam, or roast them. You can also use them as a meat alternative and add them to soups, sandwiches, and more.
9. Spinach
Spinach is rich in vitamins A, C, and K and manganese as well as calcium, iron, and folate. It also contains many antioxidants that can reduce your risk of chronic diseases and cancers and nitrates that may improve your heart health. It can also boost your immune system, lower your odds of getting type 2 diabetes, and improve muscle and nerve function. Popeye was really onto something with this one!
Spinach has a mild, slightly sweet taste and a tender texture. You can have this versatile leafy green raw in a salad, in scrambled eggs, toss it in a smoothie, or steam or sauté it.
10. Sweet Potatoes
Sweet potatoes are an excellent source of fiber and protein and also contain decent amounts of vitamins B6 and C, potassium, and manganese. They contain beta-carotene (an antioxidant our body converts into vitamin A) and are linked to reducing the risk of certain cancers and improving eye health. Sweet potatoes are also low on the glycemic index and are effective in regulating blood sugar and cholesterol levels.
Sweet potatoes have a mild and starchy sweet taste and a creamy texture that is quite appetizing. You can use them to make healthy chips or pancakes, add them to your sandwiches, and use them in salads or even desserts - the possibilities are endless!
