According to the Nutrition Center It is important as an adult to eat at least 250 grams of vegetables per day. In addition to being low in calories, they’re also packed with essential vitamins, minerals, antioxidants and fiber that keep you feeling full while feeding your healthy gut bacteria. This supports your digestion, immune system and mental health. Do you want to eat more vegetables? These tips will surely help.
But of all the choices out there, from asparagus to zucchini and from peppers to pumpkin, which vegetables are the real powerhouses for your overall health?
1. Dark Leafy Greens
Don’t underestimate the power of a bag of kale, spinach or arugula. They are packed with antioxidants, including carotenoids. They have been shown to protect you from free radical damage. These are aggressive substances that can damage tissues and cells. As a result, they also have a beneficial effect on heart health, blood pressure and blood sugar levels. And if that’s not enough, they are packed with vitamins A, C, K and B, potassium, calcium and more.
2. Broccoli
Talking about a vitamin bomb…. broccoli contains hardly any calories, but it does contain a lot of vitamins A, C and K. And you mainly get them when you eat broccoli steamed. Broccoli may also support immune function and normal inflammatory processes and help the body eliminate toxins through the liver’s natural detoxification processes.
3. Brussels sprouts
Although Brussels sprouts do not have the best reputation, they are very healthy. For example, Brussels sprouts contain the antioxidant kaempferol, which can help prevent cell damage. They are also full of vitamins, minerals and fiber, which is good for overall immune function. And did we mention they are very low in calories? Fill your plate.
4. Sea vegetables
Sea vegetables such as seaweed, sea asparagus and algae contain a wide range of vitamins, minerals and antioxidants that are good for your entire body.
What also makes sea vegetables interesting are the essential amino acids. You have to get these proteins through food, because your own body cannot produce them. One of those amino acids is methionine. This amino acid ensures healthy nails, hair and skin. It also prevents fat accumulation and supports the liver in detoxification.
5. Asparagus
Compared to other vegetables, asparagus is very rich in vitamin E. This is a fat-soluble vitamin that plays a role in the production of red blood cells and the maintenance of muscle and other tissues. In addition, vitamin E is important for your resistance.
Asparagus is also known for the distinct smell it gives to your urine. This is because this vegetable is diuretic and is therefore also good for the kidneys. Certain substances in the asparagus are converted in the body into volatile sulfur-containing compounds, which gives your urine a specific smell.
6. Red cabbage
Besides the fact that red cabbage tastes very good in combination with potatoes and a meatball, it is also very healthy. The antocyanates in the cabbage have an anti-inflammatory and antioxidant effect. In addition, red cabbage is rich in vitamins C, E and K, iron, beta-carotene, potassium, calcium and folic acid. And as icing on the cake, these purplish vegetables are full of fiber.
7. Pumpkin
In the fall and winter, nothing beats a bowl of pumpkin soup. Did you know that pumpkin has a very beneficial effect on your eyesight thanks to the vitamin A? It also helps lower your cholesterol, which is especially good for you as you get older, and is a great source of magnesium and potassium. A top choice if you suffer from high blood pressure or fluctuating blood sugar levels.
And if you’re feeling down, the pumpkin seeds can boost your mood. These seeds contain triptophan, a substance that aids in the production of serotonin. This substance ensures that your mood gets a boost.
8. Garlic
When you think of vegetables, garlic probably isn’t the first thing that comes to mind. However, you should not underestimate this vegetable. Garlic is part of the allium vegetable family along with onion, leek, chives and spring onion. These have a positive effect on your blood pressure, cholesterol, stress and the health of your heart. So the ideal seasoning!
9. Red Onion
Onions are also extremely healthy. They are full of vitamins such as B6 and B1 and you can also eat some extra red onions for folic acid. Not only do they help when you have a cold, but they also help prevent internal inflammation that can lead to cancer or diabetes. In addition, red onion is good for the bones, heart, blood vessels and cartilage.
It is an important seasoning and gives dishes a soft and sweet undertone in addition to some spice. Make sure not to add too much, because then the taste will dominate.
10. Spicy peppers
Strong flavors often mean great health benefits, and so do chili and other spicy peppers. Chili contains capsaicin, a compound that has been shown to have many health benefits, such as slightly increasing metabolism, lowering blood pressure and protecting against some adverse health conditions.
Moreover, peppers have positive effects on your appetite, because you feel less inclined to snack after eating a dish containing pepper.
Do you find it difficult to eat enough fruit and vegetables? With these tips you can easily add more vegetables and fruit to your meal:
Source: The nutrition center† mind body green