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It’s common knowledge that vegetables should be a staple in your diet because they provide nutrients and fiber. There are many different vegetables to choose from depending on your flavor preferences, and there are various ways that you can include them in recipes.

Here are 9 of the most nutritious vegetables and their health benefits, as well as how you can enjoy these vegetables in different meals!

Spinach

Spinach is one of the most nutrient-dense leafy green vegetables, containing vitamins A and C, iron, calcium, and fiber.¹ Because of all the vitamins and minerals spinach provides, it’s been proven to have a positive impact on your overall eye health, blood pressure, and improve oxidative stress.²

Spinach can be added to salads, soups, sauces, pasta, and more. If you don’t particularly like the flavor of spinach, it can be sautéed and added into soups and sauces, to make the taste barely noticeable.

Kale

Kale is another leafy green vegetable that is low-calorie while providing vitamins A, C, and K.³ Studies have shown that kale can reduce blood pressure, cholesterol, and blood sugar levels.⁴

Kale is known to aid in digestive, skin, and hair health. Kale has become a popular green ingredient and is often added to smoothies, salads, and sandwiches.⁵

Broccoli

Broccoli is a popular green vegetable high in calcium and magnesium. Broccoli also contains folate and iron, both of which help keep your blood healthy. The phytonutrients, fiber, and antioxidants found in broccoli help the body flush out toxins.⁶

There are many ways to eat broccoli, whether you enjoy raw broccoli with a dip as a snack, steam it for a side, or roast it alongside your dinner.

Asparagus

Asparagus is rich in antioxidants and contains fiber and folate, as well as vitamins C, A, and K.⁷ Asparagus also works as a prebiotic and a diuretic, which helps to rid the body of excess salt and other fluids.⁸

Asparagus is commonly baked in the oven or grilled. It can be a great addition to a meal including meat, fish, or risotto!

Sweet potatoes

Sweet potato is a sweet-tasting vegetable with health benefits that makes for a good addition to meals and recipes. Sweet potatoes contain vitamin C, vitamin B6, potassium, and fiber.

Try swapping out the usual potato with a sweet potato to reap these health benefits, as well as fewer calories and carbohydrates. You can enjoy a sweet potato baked with a meat, or use it in a recipe such as sweet potato casserole.¹

Carrots

One cup of chopped carrots contains over four times the daily recommended vitamin A for adults.⁹ Vitamin A is important for eye health, growth, and immunity.

Carrots also contain fiber, potassium, calcium, and iron. Carrots can be eaten as a raw snack with dips, or they can be added to soups and casseroles.

Cabbage

Cabbage is a good vegetable choice for gut health and anti-inflammatory benefits. Cabbage also contains phytochemicals, which are known for fighting cancer and diseases.

Cabbage is high in vitamins C and K, as well as minerals such as magnesium, potassium, iron, and calcium. Cabbage can be eaten as greens in a salad, roasted or grilled, or added as an ingredient to a soup or dish.⁶

Bell Peppers

Bell peppers have a great amount of vitamin C. In fact, bell peppers have more vitamin C than oranges do. Bell peppers also contain vitamin B6 and beta-carotene, both of which aid in healthy eyes and eyesight.¹⁰

Bell peppers can be enjoyed in many different meals and recipes. Some ideas are to include it when you’re grilling out, add them into salads, make a stir fry, stuffed peppers, or cut and dip them into hummus or salsa.¹¹

Brussels Sprouts

Brussels sprouts are a good source of fiber, folate, and vitamin C. The soluble fiber found in Brussels sprouts helps regulate blood sugar.¹²

Brussels sprouts are typically eaten as a side dish, but they can also be included in a recipe or salad. If you want to add more flavor to your Brussels sprouts when eating them, try adding different sauces such as balsamic or hot honey.

Eat More Vegetables Today

Try to add more vegetables to your meals today! Vegetables are loaded with nutrients, vitamins, and fiber that can improve your overall health.

Here at Saber Healthcare, our dietary teams work to provide balanced meals for residents that not only contain the necessary vitamins and minerals to fit their nutritional needs, but that also taste delicious. To learn more about Saber Healthcare and what we do, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

1. Rachael, Link. “The 14 Most Nutrient-Dense Vegetables.” Healthline Media, healthline.com. March 1^st, 2022. Accessed June 7^th, 2022. https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth.
2. Gunnars, Kris. “Spinach 101: Nutrition Facts and Health Benefits.” Healthline Media, healthline.com. May 14^th, 2019. Accessed June 8^th, 2022. https://www.healthline.com/nutrition/foods/spinach.
3. Smith, Jamie. “What are the most healthful vegetables?” Healthline Media, Medical News Today. December 10^th, 2020. Accessed June 7^th, 2022. https://www.medicalnewstoday.com/articles/323319.
4. “The effect of glutathione S-transferase M1 and T1 polymorphisms on blood pressure, blood glucose, and lipid profiles following the supplementation of kale (Brassica oleracea acephala) juice in South Korean subclinical hypertensive patients.” National Library of Medicine, PubMed. Accessed June 7^th, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4317480/.
5. Ware, Megan. “What are the health benefits of kale?” Healthline Media, Medical News Today. January 7^th, 2020. Accessed June 8^th, 2022. https://www.medicalnewstoday.com/articles/270435#nutrition.
6. Jahns, Erin. “The 20 Healthiest Vegetables You Can Eat, According to Top Nutritionists.” Clique Brands, The Thirty. May 8^th, 2022. Accessed June 8^th, 2022. https://thethirty.whowhatwear.com/vegetables-for-weight-loss.
7. London, Jaclyn. “14 of the Healthiest Vegetables You Can Eat, According to a Nutritionist.” Hearst Magazine Media, Good Housekeeping. February 24^th, 2022. Accessed May 7^th, 2022. https://www.goodhousekeeping.com/health/diet-nutrition/g28556528/healthiest-vegetables/.
8. Forberg, Cheryl. “5 Powerful Health Benefits of Asparagus You Probably Didn’t Know.” AllRecipes, Eating Well. Accessed June 8^th, 2022. https://www.eatingwell.com/article/17129/5-powerful-health-benefits-of-asparagus-you-probably-didnt-know/.
9. “The effect of glutathione S-transferase M1 and T1 polymorphisms on blood pressure, blood glucose, and lipid profiles following the supplementation of kale (Brassica oleracea acephala) juice in South Korean subclinical hypertensive patients.” National Library of Medicine, PubMed. Accessed June 7^th, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4317480/.
10. “12 of the best vegetables to eat daily for a healthy lifestyle.” Mac’s LTC, macspharmacy.com. Accessed June 8^th, 2022. https://www.macspharmacy.com/blog/best-vegetables-eat-daily/.
11. Kociuruba, Allison. “Top 10 Ways to Enjoy Bell Peppers.” Whole Foods Market, wholefoodsmarket.com. Accessed June 8^th, 2022. https://www.wholefoodsmarket.com/tips-and-ideas/archive/top-10-ways-enjoy-bell-peppers.
12. Blumberg, Perri. “The best vegetables for your health, according to nutritionists.” Fox News Network, foxnews.com. Accessed June 8^th, 2022. https://www.foxnews.com/lifestyle/best-vegetables-for-health-nutritionists.