13'Power' Vegetable Health Expert Says You Should Eat More

We all know that vegetables are healthy, but which vegetables are the healthiest in your daily diet? The USDA’s dietary guide for Americans recommends eating about 2 to 3 cups of colorful vegetables a day, and you can optimize your vegetarian intake by picking vegetables with top-notch nutrients — that is, vegetables are packed with nutrient compounds that contain vitamins, minerals, alternatives, antioxidants, and other contents.

“All vegetables provide health properties and compounds that reduce disease risk,” said Lon Ben-Asher, a registered dietitian and licensed dietitian at Pritikin Longevity Center in Miami. “But some vegetables have more nutritional concentrations and functions than others, and I encourage people to include [those] Every day in their diet plan. “Ben-Asher says vegetables with high dietary fiber and water “promote our health and avoid disease” and they can make us feel longer.

Meet the experts

• Mackenzie Burgess Is a registered nutritionist nutritionist and recipe developer who can choose to be cheerful.

• Lisa Moskovitz is a registered dietitian and CEO of NY Nutrition Consulting Practice NY Nutrition Consulting Practice.

• Sarah Schlichter He is a registered nutritionist and nutritionist and the founder of barrel belly.

broccoli

Broccoli is one of the healthiest vegetables you can eat! “Broccoli contains a compound called Sulforaphane, which is known to fight cancer,” Ben-Asher said. “This is also an important source of vitamin C, which is important to our immune system and potassium is associated with promoting cardiovascular health and lowering blood pressure.”

cauliflower

“Cauliflower contains compounds called glucuronates and isothiocyanates, which are also associated with anti-cancer,” Ben-Asher said. It is also an important source of folic acid, vitamin C and vitamin K. Try roasting cauliflower, roasting or turning into cauliflower rice – a popular cereal alternative.

Brussels sprouts

“Brussels sprouts contain a compound called Kaempferol, which is also associated with anti-cancer properties and has anti-inflammatory effects,” Ben-Asher said. “It is well known to support cardiovascular, gut and metabolic health and is an important source of folic acid, vitamins C and K, potassium and magnesium.” Brussels sprouts are great as salads, or simply baked in the oven.

Spinach, kale and Swiss chards

Spinach, kale, Swiss chards and other leafy greens should all be part of a typical diet. “These contain compounds that have been shown to reduce cancer risk and are an important source of lutein, Zeaxanthin and beta-carotene that support cardiovascular and eye health,” Ben-Asher notes. “Try adding leafy green vegetables to smoothies, or stir a small amount into scrambled fries, seasonings, pasta, rice or cereals for added enhancement.

beans

“Beans and peas are high in plant-based proteins, without saturated fats and dietary cholesterol is found in foods in most high-protein animals,” Ben-Asher said. “They are also an important source of potassium, which supports cardiovascular health and lowers blood pressure, and contains a large amount of soluble fiber, which supports lower cholesterol levels and metabolic health through gelation in the gut.

This slows glucose digestion, thereby improving blood sugar control, and thus promoting more beneficial bacteria in the gut microbiome, which is good news for our digestive health. They are delicious fillings with couscous, soup or as a major event, such as Acuban Black Bean and rice.

Lentils

Nutrition Consulting and NYC Nutrition Coaching Business ny Autrition in New York City, NYC Nutrition Consulting Consulting Events, whether you use kale and sausage soup or superfood salads, not only are the leading sources of plant protein and folic acid, they are also a rich source of intestinal fiber and drug-resistant starch. “Drug-resistant starch slows digestion, so you feel longer and have a more stable blood sugar level,” Moscowwitz said. “Drug-resistant starch feeds good bacteria in your gut, so they can proliferate.”

sweet potato

“Sweet potatoes contain naturally occurring sugars, making them an excellent alternative to large amounts of sweets with added sugar,” Mackenzie Burgess, a registered nutritionist and recipe developer, said the cheerful choice.

“A medium sweet potato provides about 115 calories and 4 grams of blood balance fiber. Sweet potatoes contain beneficial nutrients such as vitamin A, vitamin C and manganese. In addition, sweet potatoes are an excellent source of potassium and can help lower blood pressure.” Burgess recommends using whole sweet potatoes as a healthier alternative to processed fries or fries.

mushroom

“Fresh mushrooms are a nutritional supply room filled with nutrients that are immune-supported, such as vitamin D, selenium, zinc, copper and B vitamins,” Burgess said. “For example, there are only 44% of the copper dietary allowance you recommend, and 38% of the selenium dietary allowance, both nutrients help prevent cell damage and keep our immune system healthy.”

Burgess added that mushrooms are also the only food with vitamin D in the agricultural product segment, which is particularly important because 40% of American adults suffer from vitamin D deficiency.

cabbage

This versatile vegetable can be eaten, stewed, roasted, roasted or marinated in a creamy soup or a crunchy salad. “Cabbage gets first among the healthiest vegetables because it is rich in antioxidants and fiber and is also a good source of inositol,” Moscowwitz said. “Inositol is not well known, but it should be. It plays a number of roles in the body, including fighting insulin resistance, metabolic syndrome and high blood sugar. Research shows that it can also help with depression and anxiety.”

Related: How to chop cabbage, salad, tacos, etc.

Douban

Nutritious and bushy watercress is on the powerful fruit and vegetable list published by Journal Prevent chronic diseasespublished by the Centers for Disease Control and Prevention. “Watani is rich in antioxidants for disease and inflammation, and is associated with improvements in heart and bone health,” Moskovitz said. Moskovitz likes green leaves that are fried in pesto sauce, soup, salads or with garlic and olive oil.

beet

“Among sweet vegetables, beets are a hyperintegrated list,” Moskovitz said. “They are filled with vitamins A, C and K as well as nitrates, which help improve athletic performance and lower blood pressure.” Grill them, roast them, stir-fry, or enjoy them in soups, salads, and more.

carrot

“Carrots are an important source of fiber, potassium and vitamin B6,” said Sarah Schlichter, a registered nutritionist and founder of blog and health brand barrel list tummy.

Of course, you can handle them thoroughly, but to maximize the nutritional benefits (and natural sweetness) of carrots, enjoy their cooking. Cooking makes beta-carotene more bioavailable; that is, it is easier to absorb by the body, and it converts beta-carotene into vitamin A. You can also stir some carrot hummus for a quick snack.

tomato

OK, although not Technically speaking Vegetables, tomatoes are so healthy that we can't miss them. “They are not only delicious, but they also bring a big nutritional shock,” Schlichter said. Tomatoes provide vitamin C, potassium, folic acid and several antioxidants, including lycopene, which can reduce the risk of cancer. Of course, they are perfect for rich seasonings and soups and fresh additions to sandwiches, but they also make healthy partners like chicken, fish, shrimp, steak, eggplant, chickpeas and more.

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