Vegetables are powerhouses of nutrients and are very essential in our daily diet.
With so many vegetables to choose from and so many delicious recipes that you can make from them, including vegetables in the daily diet to make it a healthy diet is not difficult.
Let us look into the most nutritious vegetables available.
These vegetables include spinach, kale, celery, dandelion, lettuce, fenugreek, mustard green etc. Green leafy vegetables are very rich sources of minerals like potassium etc. They also contain a lot of vitamins like A, C and K. Green vegetables are vegetables high in iron. Green vegetables also include zucchini and bitter melon which also have plenty of health benefits as they are high in nutrients. These vegetables can be eaten raw or added into soups. These can be lightly cooked or steamed too and can be eaten with some lemon juice and salt sprinkled over it.
Cruciferous vegetables are rich in vitamins and minerals. Vegetables like broccoli and cauliflower fall in this category. These vegetables also help to reduce the retention of water within an individual. There are plenty of cruciferous vegetables in the green vegetables list. Broccoli can be eaten in soups, salad or by steaming it. Cauliflower can be eaten in gravies and can also be steamed.
Carrots contain a lot of vitamin A, probably the only vegetable that is rich in vitamin A carotenes. Also a good source of various other vitamins and minerals, carrots are great as they reduce the risk of heart diseases. Carrots also help to protect vision. Carrots can always be eaten raw or can be used in various baked and steamed vegetables recipes. Carrots are also one of the most nutritious vegetables for babies. So, ensure that you add this vegetables in the diet of your infant. You could steam it and mash it to feed the baby. Carrots are root vegetables and can be eaten as a salad or in preparation of other root vegetables like onions, beets, turnips and radish.
A very good source of vitamins A, C and K, tomatoes are also full of so many minerals like potassium, manganese, copper, folate and iron. It is rich in vitamin B like B1, B6 and B12. Tomatoes also contain lycopene and anticancer properties. Soups and mixed salads containing cucumbers, tomatoes and lettuce are the best way to include tomatoes in the daily diet. Tomato juice can also be added in the diet.
Available in a variety of colors like green, red, yellow and purple, bell peppers find themselves in the most nutritious vegetables list due to the great content of vitamin A. In addition to vitamin A, these vegetables also contain fiber, manganese and folate. Bell peppers can be added to a variety of recipes like pastas and salads.
Beans like lima beans, green beans string beans and pinto beans contain a lot of vitamins. However, these are not preferred by many. You could try combining these with other foods like fish and meat. Ensure that you include these at least twice or thrice a month for the vitamin requirements.
Asparagus has been used as food since ancient times. Asparagus is full of vitamins and folate amongst other minerals like fiber. Eating asparagus in not difficult as it can be made into soup or can be used in vegetable preparations.
Rich in vitamin A, C and K as well as in different minerals like fiber, potassium and B complex, a cup of Brussels sprouts is enough to provide all these necessary nutrients. Brussels sprouts also have antioxidant properties and lots of calcium and copper. Brussels sprouts look like cabbages because they belong to the cabbage family. Consumption of Brussels sprouts help in reducing the occurrence of ovarian, colon and lung cancers.
In addition to being a powerful antioxidant, sweet potatoes are good source of vitamins B6 and C, potassium and iron. Potatoes find themselves a place in the list of protein rich vegetables. These can be eaten boiled and mashed. Baked sweet potatoes also taste good. You could add these potatoes to stir fries and soups too.
Peas are tiny but mighty. They are good sources of proteins and carbohydrates and are low in fats. These are also rich in vitamins and water soluble fiber which help in the digestive process. The vitamins are essential in order to produce energy in the body. Peas can be consumed raw or could be added to salads and soups.
Mushrooms are loved all year round. Mushrooms are very less in calories and are excellent sources of potassium. Copper, another important mineral required by the body, is also present in plenty in mushrooms. In addition to these, mushrooms also contain various vitamins and are known for their antioxidant properties too. Apart from making soups and stir fries, mushrooms can be used in a number of recipes to be included in the daily diet.
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