You are worth loving vegetables. Especially when you’re loading up on some of the healthiest in the plant kingdom. Read on for a list of nutritionist-approved grab-and-go vegetables to support good nutrition. Health.
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1. Shiitake mushrooms
Shiitake mushrooms are an edible fungus native to East Asia.
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“Shiitake mushrooms are not only a low-calorie vegetable, they have been shown to reduce inflammation and benefit immune function by increasing secretory IgA, which serves as the first line of defense in the body that protects us from pathogens.” says Erin Kenney, MS, RD, registered dietitian and CEO of Nutrition Rewired. “Try tossing them into a stir fry over rice.” We also love to serve these tasty mushrooms as a side dish, sautéed with garlic and chives.
2. Sweet potatoes
Sweet potatoes are a tuberous root vegetable with a sweet flavor.
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Already regularly eating this nutrient-dense, fiber-packed root vegetable? Keep going. “Sweet potatoes are considered a functional food mealas they contain many nutrients that humans need for optimal health,” says Jared T. Meacham, Ph.D., RD, PMP, CSCS, president (2022-2023) DC Metro Academy of Nutrition and Dietetics, noting that they are a source of both soluble and insoluble fiber.”These promote gut health by helping to cleanse the GI tract while softening stool and helping to maintain a healthy internal environment,” explains Meacham. Plus, sweet potatoes are a quality carbohydrate source, Meacham says, and one cup contains more than half of a person’s recommended daily allowance (RDA) of vitamin A, vitamin C, and manganese. “The antioxidants contained in sweet potatoes protect cells from damage and may have anticancer properties, specifically in colorectal cells.” he adds.
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3. jicama
Jicama is a yam bean (also known as turnip) native to Mexico.
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“Jícama is a crisp, refreshing vegetable that is rich in prebiotic fiber. Research has shown that the type of fiber in jicama can prevent excessive increases in blood glucose and body weight,” says Kenney, who suggests chop this veggie into a salad or dip it into hummus for a satisfying snack. The root vegetable is also a welcome addition to smoothies.
4. Green peas
Green peas are technically legumes, but these pods are packed with nutrients.
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Let’s hear it for these tiny green stars. “Green peas have a unique nutrient profile because they not only provide quality starchy carbohydrates, but also provide a significant amount of fiber and protein per serving, making them a highly nutritious source of these important nutrients,” Meacham says. “This is why pea protein supplements are in such high demand with both vegans and non-vegans looking for plant-based protein to supplement their diet. In addition, green peas contain saponins, which have been shown to be effective in fighting cancer.” PS Frozen green peas are also affordable and keep in the freezer for a long time.”
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5. Broccoli Sprouts
Broccoli sprouts are broccoli plants that are only a few days old and have leafy stems.
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“Broccoli sprouts release a phytochemical called sulforaphane that can help heal the gut, reduce inflammation, and might even help fight cancer by enhancing antioxidant activities,” says Kenney. “Sulforaphane has been shown to increase Phase II detoxification enzymes and/or antioxidant enzymes, which detoxify your body of potential carcinogens and other disease-causing compounds,” he continues, noting that it’s easy to grow your own broccoli sprouts at home. Put them in a sandwich or smoothie, she suggests.
6. Garlic
Garlic is a bulbous flowering plant in the Liliaceae family.
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As part of the onion family, garlic may not be a blessing for your breath, but it sure is for your health. “Garlic is an amazing vegetable whose active ingredient, allicin, is the main reason for its many healthful properties. Many of garlic’s most impactful health benefits center around its likely ability to help lower LDL cholesterol while raising the HDL. [or ‘good’] cholesterol,” says Meacham. “In addition, some research suggests that garlic contains properties that fight several types of cancer, and some research identifies liver cancer as a likely form of the disease that allicin may be effective against.” Raw garlic contains more allicin than the cooked version, so try consuming it raw if you can, as minced in a salad dressing or a clove or two blended into a smoothie.
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7. Kimchi
Kimchi is a traditional Korean side dish made with fermented cabbage, radish, and seasonings.
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Pass me the kimchi, please. “Kimchi, a mix of Korean fermented vegetables, has been shown to lower cholesterol levels in the body,” says Kenney. “Fermented foods help stimulate beneficial bacteria in the gut, which has been shown to improve immune function.” The popular seasoning tastes great in soups or mixed with savory main dishes. Buy it online or in the Asian food section of your local store.
8. Beet
Beets are red root vegetables that are rich in potassium.
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A little messy, but worth cleaning up. “Beets contain the antioxidant betalains, which give red beets their natural, vibrant red color. Beets are also a great source of vitamin C, vitamin A, vitamin K, calcium, and iron,” says Alyssa Burnison, MS, RD. , LN, of ProfilePlan.com. “Given the antioxidant properties of betalains, they may protect our cells against DNA damage and provide anticancer properties,” she adds, pointing to this research.
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9. Carrots
Carrots are an orange root vegetable native to Europe and Southwest Asia.
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If you’re reading this and have baby carrots in your fridge, go ahead and grab some to snack on right now. Mission accomplished? Ok great. “Carrots are commonly known for their rich sources of vitamin A and carotenoids, specifically beta-carotene,” says Burnison. “Your body converts beta-carotene to vitamin A, which is known to support immune function and eye health,” he says, highlighting this scientific review on carrots.
10. Brussels Sprouts
Brussels sprouts are edible cabbage sprouts that have been a staple vegetable in Belgium.
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“Brussels sprouts belong to the cruciferous family of vegetables and are a great source of vitamin C, vitamin K, soluble fiber, and folate,” shares Burnison. “Soluble fiber, in particular, has been shown to help regulate blood sugar, as it turns into a gel-like substance within the intestine once digested. This can help prevent blood sugar spikes and lower blood sugar.” risk of type 2 diabetes. Aaron Sanchez’s Brussels Sprout Salad, anyone?
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11. Spirulina
Spirulina is a blue-green algae rich in vitamins and minerals.
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Extra algae harvest! It’s time to add this superfood to your diet: “Spirulina is technically a form of blue-green algae, but it is often considered a ‘sea vegetable’ and is commonly [sold in] powder form [for use in increasing] the nutrient profile of shakes and smoothies,” shares Meacham. You can also try sprinkling some on your favorite chia seed pudding or oatmeal mix. “It contains a considerable amount of antioxidants and anti-inflammatory compounds like C-phycocyanin ( C-PC) even in the smallest serving,” Meacham says. “Spirulina supplementation has also been shown to help balance blood sugar and blood lipid profiles in people with type 2 diabetes. , spirulina has shown promise in research designed to determine its ability to fight oral cancer cells.”
