Super Vegetables For Daily Eating

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14 SUPER VEGETABLES FOR DAILY EATING

 

Healthy Eating

14 SUPER VEGETABLES THAT YOU SHOULD INCLUDE IN YOUR DAILY DIET

It doesn’t really matter how you do it. A smoothie is probably the easiest, most convenient way. They can be washed and left in the fridge ready to chop or prepare and eat.

These vegetables are proven to fight inflammation and reduce the risk of disease.

          1. SPINACH

Spinach, Chicken & Pomegranate

Super Vegetables

Spinach, Chicken & Pomegranate

Provides vitamins B6, B9 C,  A & E, K. Anti-oxidants which reduce the risk of chronic disease and cancer. Low in calories. High in fiber.

High in beta-carotene and lutein, 2 anti-oxidants associated with a decreased risk of cancer.  Good for heart health & helps lower blood pressure.

High in Iron, Calcium, Carotenoids, folic acid.

potassiummagnesium, and vitamins C, B6, B9, and E.

 

                       2. CARROTS

Super Vegetables

Carrots & Juice

Full of vitamin A. Beta-carotene, which gives them their bright orange color and helps prevent cancer.

Test show that one cup a week decreased prostate cancer by 5%

Tests also showed that carrots can decrease the chances of lung cancer in smokers.

Carrots provide plenty of vitamin C. Vitamin K & potassium.

The beta-carotene in the carrots can turn into vitamin A in the body. This may help reduce the risk of lung, prostate as well as other cancers.

 

Super Vegetables

Carrots & Broccoli

                   3. BROCCOLI

High in a sulfur-containing compound known as glucosinolate. Also, it’s by-product called sulforaphane

Sulforaphane has been shown to have a protective effect against cancer.

In one animal study, sulforaphane reduced the size and number of breast cancer cells, in mice while blocking tumor growth.

Eating broccoli may help prevent other chronic diseases and promote general health as well.

Broccoli sprouts help protect from heart disease as well as being loaded with nutrients. High in vitamin K and vitamin C. With a good amount of folate, manganese, and potassium.

 

            4. GARLIC

Super Vegetables

Garlic has been around for donkey’s years. Can be traced back to Ancient Egypt and a couple of thousand years in China.

Not only for food but medicinal purposes. Allicin is the main active plant compound in garlic.

Allicin is largely responsible for garlic’s many health benefits. Promoting heart health, as well as regulating blood sugar and blood pressure.

In one study both garlic oil and diallyl trisulfide, a component of garlic, caused a decrease in blood sugar and improved insulin sensitivity.

Another study showed that garlic can decrease total blood cholesterol’ triglycerides and LDL cholesterol while increasing HDL cholesterol.

Possibilities for cancer prevention. Needs further research. Certainly has more to discover.

 

                           5. BRUSSELS SPROUTS

Super Vegetables

Brussels sprouts plant

As well as many nutrients like most members of the cruciferous family of vegetables Brussels sprouts have health-promoting plant compounds.

They also contain kaempferol, an antioxidant that may be helpful in preventing damage to cells.

Brussels sprouts help with detoxification. They increase the enzymes, which control detoxification by 15-30%, which could decrease the risk of colorectal cancer.

Brussels sprouts are very nutrient-dense. With a good amount of vitamins & minerals

including vitamin K, A, & C, folate, manganese, and potassium.

 

              6. KALE

Super Foods

Kale

 

Known for health-promoting qualities as well as being high in nutrients and antioxidants.

Vitamin B, potassium, calcium & copper. Also vitamins A,C & K.

Possibly beneficial in promoting heart health.

Also good for reducing cholesterol and blood sugar and blood pressure. Lowes LDL cholesterol (the bad stuff) & Increases HDL cholesterol (the good cholesterol).

              7. GREEN PEAS

Super Vegetables

Green Peas in Pod

Peas contain more carbs and calories than non-starchy vegetables, which could affect blood sugar levels if eaten in large amounts

However, green peas are very nutritious. High in fiber, vitamins A, C & K. Riboflavin, thiamine, niacin, and folate.

The high fiber promotes digestive health by enhancing the beneficial bacteria in your gut and supporting regular bowel movements.

Moreover, they are rich in saponins, a group of plant compounds that are known for their anti-cancer effects

Research shows that saponins reduce tumor growth.

 

       8. SWISS CHARD

Super Vegetables

Swiss Chard

Swiss chard doesn’t contain many calories but it’s high in many essential vitamins & minerals.

Good amount of fiber, protein and vitamins A, C & K, manganese and magnesium.

Swiss chard is known to prevent damage caused by diabetes mellitus.

In an animal study, chard extract was shown to reverse the effects of diabetes by lowering blood sugar levels and preventing cell damage from free radicals, which can cause diseases and aging.

In other animal studies, the antioxidant in chard extract can protect the liver and kidneys from bad effects of diabetes.

 

                   9. GINGER ROOT

Super Vegetables

Ginger Root

Used In savory dishes and desserts. Used for many years to help with motion sickness and studies have confirmed beneficial effects on nausea. Significantly reduced nausea in a study of 1,300 pregnant women. Compared to a placebo.

Ginger contains potent anti-inflammatory properties, which may help with Arthritis or gout. Further research suggests that it could help in the aid of diabetes.

A study Which looked at the effects of ginger supplements on diabetes after 12 weeks showed that ginger lowered blood sugar levels.

      10. ASPARAGUS

Super Vegetables

Asparagus

 

A spring vegetable with plenty of vitamins and minerals. Including vitamin K, thiamine and riboflavin.

 

Also high in folate helps protect against birth defects during pregnancy and may benefit the liver by supporting it’s

 

 

    11. RED CABBAGE

Super Vegetables

Red Cabbage

Red cabbage is loaded to the brim with nutrients and minerals. Too many to list

It helps protect against cancer and many other serious illnesses.

It helps with weight loss, good for the skin & protects from sun damage, boosts the immune system, prevents macular degeneration & cataracts.

It also protects against Alzheimer’s disease, helps the brain and helps with aging.

 

 

 

   12. SWEET POTATOES

Super Vegetables

Sweet Potatoes

Well known for their vibrant orange color, sweet taste, and many health benefits.

Plenty of fiber, protein, a decent amount of vitamin C, vitamin B6, potassium and manganese.

Also provides high amounts of beta-carotene. A form of vitamin A.

A specific type of sweet potato known as Caiapo which is a white sweet potato has shown that 4 grams a day over a 12 week period led to a reduction in blood sugar and cholesterol levels.

 

 

             13. COLLARD GREENS

Super Vegetables

Collard Greens

Collard Greens are very nutrient-rich. 190 grams, which is one cup of cooked collard greens contain 5 grams of fibre. 4 grams of protein and 27% of our calcium needs

One of the best plant sources of calcium available, as well as broccoli and soybeans

Promote bone health and decrease the risk of osteoporosis.

Collard greens are full of antioxidants and can reduce the risk of developing certain diseases.

One study associated a 57% decreased risk of glaucoma for people that ate more than one serving of collard greens a week.

Glaucoma can lead to blindness.

Another study found a decreased risk in prostate cancer.

 

         14. KOHLRABI

Super Vegetables

Kohlrabi

Also known as German turnip or turnip cabbage. It’s a type of cabbage that’s eaten raw and cooked.

Kohlrabi is high in fiber, 5 grams to each cup. 140% of daily vitamin C per cup. The antioxidant content in kohlrabi is powerful against inflammation and diabetes.

 

 

                    RED KOHLRABI

Super Vegetables

Red Kohlrabi

Has nearly twice the of phenolic antioxidants and shows stronger anti-diabetic and anti-inflammatory qualities and could potentially cause a reduction in blood sugar level.

CONCLUSION: Vegetables are crucial for good health. They provide us with essential vitamins and minerals to fight disease, growth, and physical and mental performance.

THESE 14 VEGETABLES HAVE BEEN EXTENSIVELY RESEARCHED

BUT THERE ARE MANY OTHERS OUT THERE.

A GOOD MIX OF VEGETABLES IS ALWAYS BEST.

VARIETY IS THE SPICE OF LIFE.

EAT MORE TO LOSE WEIGHT

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peter@goodfoodhealth.com