Healthiest Vegetables
A Quick Guide to the Healthiest Vegetables
The dietary guidelines for Americans tell us that everyone must eat at least 2-½ cups of the healthiest vegetables every day. Many people have a hard time incorporating this amount of vegetables into their diet. The recommendations also include eating three cups of fruit in addition to the vegetables. Some nutritionists advise five to nine servings of vegetables.
The mypyramid.gov website is the place to view these recommendations. They are based on the results of many research studies which prove that a diet full of the healthiest vegetables can help prevent heart disease, stroke, type 2 diabetes, kidney stones, osteoporosis, and certain types of cancer, such as colon, stomach and mouth.
The healthiest vegetables contain high amounts of vitamins and minerals that are important for good health. For instance, vitamin C helps wounds to heal, strengthens the immune system, and helps us have healthy teeth. Vitamin A helps prevent infections. Folate is important for pregnant women because it reduces the chances that the baby will have brain or spinal cord problems.
The healthiest vegetables contain potassium, which lowers blood pressure and dietary fiber which is proven to reduce your chances of getting heart disease. Phytochemicals are the newest health discovery--these are antioxidants, which can help lower the risk of heart attack, autoimmune diseases, memory disorders, allergies and some types of cancer. They are good at reducing all types of inflammation.
So where do you look to find the healthiest vegetables? First of all, they are brightly colored, so when you shop, look for vegetables that are the deepest orange, red, green, or purple. Try a variety of vegetables to prevent boredom. Vitamin A is in bright orange veggies, such as sweet potatoes, carrots, pumpkin; bright red veggies, like tomatoes and red peppers; and green leafy vegetables such as lettuces, spinach, kale, beet or mustard greens.
Vitamin C is not just found in fruit. It can also be found in the healthiest vegetables. These include dark, leafy greens such as turnip or spinach, brussel sprouts, cabbage, peppers, tomatoes and broccoli. Eating a good amount of these will help you have a healthy immune system and even contribute to dental health.
Phytochemicals can be found in broccoli and tomatoes, among others, and just about every vegetable has a certain amount of dietary fiber. Pregnant women can find folate in spinach, other greens, peas and cooked dry beans. Winter squash, potatoes, tomatoes, and spinach--these all contain a good amount of potassium.
It is important to make the healthiest vegetables a focus in meal preparation. Try to add them wherever possible, such as for snacks or as toppings on a pizza. Have vegetables as side dishes with meat or pasta meals. The more you include vegetables in your diet, the healthier you will become.