Eat more veggies! But are all veggies created equal? No! I did some research in to what veggies you get the most out of nutrients-wise! Here are 10 super nutrient veggies that you should be eating more of!
If you looked up lists of the healthiest veggies, you’ll probably find a bunch of different ones, but 99% of the time – Kale is on that list. Why? It’s high in fiber, iron, Vitamin K, Vitamin A, Vitamin C, calcium, antioxidants, while being low in calories and containing zero fat. It’s also a good source of potassium, iron, manganese, and phosphorus.
There’ a reason Popeye ate so much spinach… it’s super healthy for you! It’s low in calories, while being an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
Here’s something interesting about broccoli. Just 100 grams of broccoli will give you over 150% of your recommended daily intake of Vitamin C! Besides that, it is also high in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.
Yuck! I know a lot of you are thinking. But maybe the health benefits will give you second thoughts? Brussels sprouts are packed with vitamin A, vitamin C, folacin, potassium, and calcium. Plus… they do look like tiny cabbages… which is pretty entertaining.
Another nutrient dense veggie is the onion. One cup of onions is only 64 calories, while providing 15 grams of carbohydrate, 0 fat, 0 cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese.
Technically not a vegetable, but not many of us eat tomatoes like it’s a fruit (other than me!). Tomatoes provide an excellent source of Vitamin A, vitamin C, vitamin K, folate and potassium. Most veggies are healthier when eaten raw, but tomatoes are actually healthier when you eat it cooked!
You’ve probably heard of this a million times, but it’s true! Carrots are good for your eyes! Just one carrot provides about 210% of the recommended daily amount of Vitamin A. It’s also a source of vitamin K, vitamin C and calcium. Like tomatoes, carrots are actually healthier when you eat it cooked!
One of my favorite southern dishes – collard greens! Who knew it was also super healthy! Probably a lot of people… but if you didn’t – it is! Just 1 cup of collard greens provides more than the required amount of vitamin A and K and Folate.
I had no idea about this one until I did my homework: Red peppers contain almost 300 percent of your daily vitamin C intake! Other than that fact – red bell peppers are also a great source of vitamin A, vitamin B6, and magnesium.
[photo credit: spinach, brussels sprouts, onions, carrots, red peppers, collard greens, swiss chard, broccoli]
This is probably the only super healthy veggie I found that I almost never eat. Apparently, I need to start eating more Swiss chard! This vegetable is packed with Vitamin K, lutein, Vitamin C, potassium, and fiber. It is also high in minerals and protein.
Did I leave any out? Let me know!