Also, vegetables you should eat in moderation.
As we all know, vegetables are a staple in a well-balanced, nutritious diet. Whether you enjoy vegetables as a side dish for dinner or as a snack with hummusthere are many different ways to enjoy them.
“Vegetables have a perfect blend of specific vitamins inherent in the specific vegetable, cancer-fighting polyphenols, immune-boosting antioxidants, and fiber,” she says. Fiorella DiCarlo RD, CDN. “Fiber is tremendously helpful for heart health, weight management, lowering cholesterol, and creating a healthy gut. Having a healthy gut is imperative for a healthy GI tract, immune system, and mood.”
Also, as a general guideline, the next time you’re in the produce aisle, keep in mind that the healthiest vegetables are often the brightest.
“The most nutritious vegetables are those with a bright color”, Beth Wyman, MPH, RD, state. “Think dark green, bright orange, bright red. This would mean choosing kale over iceberg lettuceor green bell pepper instead of cucumber.”
While it’s no secret that vegetables are good for you, there’s one that tops the list.
The only vegetable you should eat every day
Bet you didn’t see that coming: Asparagus is one of the most nutritious vegetables around because it provides vitamins C and K, and folate. It also has the antioxidant quercetin, which is great for the immune system, DiCarlo explains.
It also contains insoluble fiber, which helps with bowel movements and reduces constipation. Asparagus also contains the amino acid asparagine, making it a natural diuretic that helps reduce fluid retention and bloating.
The best way to cook asparagus to maintain its nutrient content? Quickly sauté, steam or roastDiCarlo says.
Related: 17 Super Easy Low Carb Vegetable Recipes
Vegetables that should be eaten in moderation
While you can eat asparagus every day, there are other vegetables that you may want to eat less frequently. These include:
peas, carrots and corn
“All vegetables have some nutritional benefit, but peas, carrots, and corn (which is actually a grain) should be used as starches at meals or in more moderate amounts,” DiCarlo says.
cruciferous vegetables
These include broccoli and Brussels sprouts, which are packed with nutrients and offer benefits like anti-inflammatory, brain-boosting, and cancer-fighting compounds. However, they do contain glucosinolates, sulfur-containing chemicals that can cause gas, Juana Bordeaux, DR Explain.
If you are someone who feels especially bloated and gassy after eating cruciferous vegetables, cut back or consider other vegetables to eat. Also, cooked cruciferous vegetables are generally better tolerated than raw ones.
canned vegetables
Canned vegetables tend to have added salt and are not as nutrient-dense due to the canning process, Wyman says.
white potatoes
White potatoes are a starchy vegetable without a lot of “health” properties, Dana Ellis Hunnes PhD, MPH, RDsenior clinical dietitian at UCLA Medical Center, assistant professor at the UCLA Fielding School of Public Health, and author of Recipe for survival, Explain. However, it is important to note that they do contain some health benefits and should be eaten in moderation.
Next: 9 Ridiculously Simple Vegetable Dishes
