Healthiest Veggies You Should Eat More

TinaTsaiPosted by

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 some of the most nutrient and healthiest veggies that you should be eating more of!

Kale

kale


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.

Recipes:

Kale Health Benefits and Delicious Kale Recipes

Chunky Bacon and Kale Stir Fry

Easy Oven Baked Kale Chips

Spinach


 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.

Recipes:

Spinach Stir Fry with Garlic

Pan Seared Salmon with Spinach and Mushrooms

Paleo Egg Muffins (Spinach, Mushrooms, Sausage)

Super Easy Tomato Mushroom Spinach Salad (Paleo, Plant-Based)

Broccoli


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.

Recipes:

Oven Roasted Garlic Parmesan Broccoli

Easy Broccoli Beef Stir Fry

Broccoli with Bacon Shallot and Thyme Dressing

Keto Broccoli Cheese Soup

Brussels sprout 


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.

Recipes:

Simple Oven Roasted Brussels Sprouts (Paleo, Plant-Based)

Stir Fried Brussels Sprouts with Bacon

Roasted Brussels Sprouts with Canadian Bacon

Mom’s Shaved Brussels Sprouts and Bacon Salad

Onions


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.

Recipes:

Chinese Shrimp and Onion Stir Fry

Bacon Onion Potato Clam Chowder (Gluten Free)

Asparagus, Ham, and Onion Stir Fry

Sautéed Cabbage with Bacon, Onion, Garlic

Tomatoes


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!

Recipes:

Mushrooms and Tomatoes Stir Fry

Sauteed Zucchini and Tomatoes

Tomato Egg Drop Soup 番茄蛋花湯

Cucumber Tomato Avocado Salad with Balsamic Vinegar

Carrots


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!

Recipes:

Paleo Carrot Ginger Soup (whole30, vegan)

Easy Paleo Chicken Soup

Spicy Thai Noodle Salad (Paleo, Plant-Based)

Collard greens


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.

Recipes:

Paleo Mess of Greens with Bacon (with Chard, Collards or Mustard Greens)

Kickin’ Collard Greens

Sautéed Collard Greens and Apples

Bell Peppers

Nutrition wise, bell peppers are super healthy for you. They are packed with vitamins! Bell peppers are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers are also high in fiber, folate, and iron.

Recipes:

Shrimp Bell Peppers Stir Fry

Paleo Bell Pepper Recipes

Keto Sheet Pan Sausage and Peppers (Paleo, Gluten Free)

Easy Spicy Shakshuka for Two

Asparagus


Asparagus – 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. That’s awesome because potassium is good for blood pressure. Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K! [read more]

Recipes:

Simple Oven Roasted Asparagus

Asparagus Mushroom Frittata (Paleo, Whole30, Gluten Free)

Sesame Asparagus Stir Fry

Stir Fry Asparagus with Garlic

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