Get the most nutrients out of the best of the best vegetables in the market, nutritionally speaking!
Start With Leafy Greens
Get Going with Garlicky Sauteed Swiss Chard
Heat 4 teaspoons olive oil, 2 sliced cloves garlic, and 1/4 teaspoon crushed red pepper flakes in a large skillet over medium heat. Add 8 cups torn organic Swiss chard and cook until wilted. Season with 1/4 teaspoon each kosher salt and black pepper.
Move On to Vitamin K
Asparagus, endive and romaine lettuce gets top ranks, as well, because of their vitamin K.
Red peppers are the only vegetable with more than a full day's worth of vitamin C. They have twice as much as their nearest competitor, which is broccoli.
Next in line
A baked potato with the skin trounces its skinless version. The skin supplies much of your fiber and iron.
Last but not least!
Iceberg lettuce and celery boost your vitamin K stores, while turnips and radishes chip in a good dose of vitamin C. In fact, many have at least five percent of a day's worth of two or three different nutrients.
Take yellow squash -- it delivers at least five percent of a day's carotenoids, vitamin C, fiber and vitamin K. Add them up and you have a good reason to throw some on the grill.
What's more, all vegetables harbor valuable phytochemicals.
It is too early, however, to say whether they prevent cancer, heart disease or anything else -- but don't let that stop you! Without onions and garlic... well, why even bother cooking?
Bok choy, Brussels sprout, kale, cabbage and cauliflower are the "kings" of the vegetable world. A study published in the Journal of the Academy of Nutrition and Dietetics says they lower inflammation levels. Women who reported eating more cruciferous vegetables had up to 25-percent lower levels of markers of inflammation than those who didn't partake. Eating more vegetables cut inflammation, but no category had a greater impact than the cruciferous kind.
Did You Know?
According to a study from the University College London, you can slash your annual risk of death by eating at least seven fruit and vegetable servings daily.
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