Vegetables are among the must-eat food around if you talk about nutrition and protection from cancer, heart ailments, various forms of inflammation such as asthma and arthritis, and other health problems. Here are some of the many nutritious vegetables.
Carrots
A cup of raw carrots contains a large amount of vitamin A, making it the richest vegetable source of pro-vitamin A carotenes, a phytonutrient which has shown to help protect vision and is associated with reduced risk of heart disease and certain types of cancers. This orange root crop is also a very good source of vitamins C and K, dietary fiber and potassium and a good source of B complex, manganese, molebdenum, phosphorus, magnesium and folate.
Sweet Potatoes
A cup of baked sweet potatoes with skin is an excellent source of vitamin A in the form of beta-carotene. It is also a very good source of manganese and vitamin C and a good source of vitamin B6 and the minerals copper, fiber, potassium and iron. Purple-fleshed sweet potatoes are rich in anthocyanins and have the highest antioxidant activity among sweet potato varieties.
Soybeans
Soybeans are one of the most well researched health-promoting foods in the world today. A cup of cooked soybeans can supply the body with excellent amount of molebdenum and tryptophan, a very good amount of manganese and protein and a good amount of more than 10 other essential nutrients including omega-3 fatty acids, fiber and potassium. One cup of soybean provides more than 50% of the daily value of protein.
Asparagus
This almost leafless member of the lily family with fleshy green spears has been considered a delicacy since ancient times. A cup of boiled asparagus is an excellent source of vitamins A, C and K and folate. It is a very good source of more than 10 vitamins and minerals including B complex, potassium and fiber.
Bell Peppers
With their beautifully shaped glossy exterior that comes in a wide variety of vivid colors ranging from green to black, bell peppers are known as the Christmas ornaments of the vegetables world. A cup of sliced, red, raw bell pepper provides 5244 mg of vitamin A which is more than 100% of DV. It is also an excellent source of vitamins C and B6 and a very good source of fiber, molebdenum, manganese and folate.
Spinache
Spinach is a treasure-trove of nutrients as it boasts more than 35 essential vitamins and minerals. A cup of boiled spinach is an excellent source of over a dozen nutrients. It can provide the body with three times the DV of vitamin A and over 1000% of the DV of vitamin K as it contains 1023 mcg of the nutrient. More than a dozen flavonoids has also been identified with this leafy green.
Brussels Sprouts
A cup of boiled Brussels sprouts is an excellent source of vitamins C and K and a very good source of B complex, folate, fiber, potassium and vitamin A, one of the most important antioxidant found in nature. This miniature cabbage look-alike is also rich in vitamin E, calcium and copper. Studies have shown that diets high in cruciferous vegetables, such as Brussels sprouts, broccoli, cabbage and cauliflower are linked to lower incidence of certain cancers, including lung, colon, breast and ovarian cancer.
Broccoli
Broccoli has been considered a uniquely valuable food among Italians since the Roman Empire. A cup of boiled broccoli supplies an excellent amount of vitamins A, C and K, folate and fiber. It contains 505 mg of potassium and 102 mg of phosphorus. It is also rich in iron, zinc, vitamin E, B complex and over 20 other essential nutrients. Broccoli may be eaten raw, boiled or steamed, but steaming, microwaving and stir-frying are recommended so as not to reduce the presence of its suspected anticancer compounds.
Kale
Kale, also known as borecole, is considered as the most nutritious vegetable. A cup of cooked, boiled and drained without salt contains a massive 1062 mcg of vitamin K and 9620 IU of vitamin A –almost double the daily value. It is an excellent source of vitamin C and manganese and a very good source of fiber, copper, calcium and potassium.
Yummy Veggie-full Recipes
Sweet Potato & Black Bean Chili
Ingredients
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile (see Note)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro
Preparation
1.Heat oil over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2.Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
Broccoli-Cheese Chowder
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt
Preparation
1.Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2.Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3.Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.
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