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Friday, 26 May 2017

Looking For Healthy Vegetables ... here are some !

Rachael Link, MS, RD writes:
"Vegetables are well-known for being good for your health. Most vegetables are low in calories but high in vitamins, minerals and fiber.
However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease.
This article takes a look at 14 of the healthiest vegetables and why you should include them in your diet.

1. Spinach
This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.
One cup (30 grams) of raw spinach
provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.
Summary: Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure.

2. Carrots
Carrots are packed with vitamin A,
providing 428% of the daily recommended value in just one cup (128 grams).
Carrots are also high in vitamin C, vitamin K and potassium
Summary: Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.

3. Broccoli

Broccoli belongs to the cruciferous family of vegetables.
In addition to its ability to prevent disease, broccoli is also loaded
with nutrients.
A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manga
nese and potassium.
Summary: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.

4. Garlic
Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt. Several studies have shown that garlic can regulate blood sugar as well as promote heart health.
Summary: Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.

5. Brussels Sprouts

Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds. Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, 
vitamin A, vitamin C, folate, manganese and potassium.
Summary: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body.

6. Kale

Like other leafy greens, kale
is well-known for its health-promoting qualities, including its nutrient density and antioxidant content. A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. It also fulfills your entire daily requirement for vitamins A, C and K. Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.
Summary: Kale is high in vitamins A, C and K as well as antioxidants. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol.

7. Green Peas
Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts. Nevertheless, green peas are incredibly nutritious. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.
Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.

8. Swiss Chard
Swiss chard is low in calories but high in many essential vitamins and minerals.
One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium.

Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.

9. Ginger
Ginger root is used as a main ingredient in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness. Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout.
Summary: Studies show that ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.

10. Asparagus

This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin
Summary: Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity.

11. Red Cabbage
This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C 
Summary: Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Certain studies show that red cabbage may decrease blood cholesterol levels, reduce inflammation and prevent heart and liver damage.

12. Sweet Potatoes
Classified as a root vegetable, sweet potatoes 
stand out for their vibrant orange color, sweet taste and impressive health benefits. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese. It’s also high in a form of vitamin A called beta-carotene. In fact, one sweet potato fulfills 438% of your daily vitamin A needs.
Summary: Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels.

13. Collard Greens
Collard greens are a very nutrient-rich vegetable. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs
. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis.
Summary: Collard greens are high in calcium, which could reduce the risk of osteoporosis. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer.

14. Kohlrabi

Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). It’s also full of vitamin C, providing 140% of the daily value per cup. Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes. Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects.
Summary: Kohlrabi is rich in both fiber and vitamin C. Animal studies show that kohlrabi could potentially cause a reduction in blood sugar.

The Bottom Line
From providing essential vitamins and minerals to fighting disease, it’s clear that including vegetables in your diet is crucial for good health. While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health. Ensure that you’re getting a good mix of vegetables in your diet to take advantage of their many diverse health benefits and get the most nutritional bang for your buck."

Please note the above words show only a 'snippet' of Rachael's article.
You can read it in full, with all related links, on 'Authority Nutrition' site

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


William Kendall said...

Some good choices, and some I'm not at all familiar with.

Connie said...

Great list! I need to be reminded occasionally how many healthy vegetables are available to us. I tend to stick to making the same familiar ones over and over again.

Valerie-Jael said...

Seeing all these gorgeous veggies gives me appetite. I had asparagus today, yummy! Hugs, Valerie

Lisabella Russo said...

Thanks, it's good to see all of this great info on veggies in one place...

Christine said...

All lovely vegetables!

Linda said...

All great vegetables, Jan! Thank you so much for sharing.

happyone said...

Mom was right when she told us to eat our vegetables. : )

Galina L. said...

We recently had an amazing case in our Russian-language ketogenic group. A 27-old young gentleman who re-started second time a ketogenic diet because he had quite a lot of pounds to loose, in two weeks developed an inflammation on his foot which his doctor thought was a gaut. Of course the advise was to stop eating any meat, consume mostly grains and vegetables. The meaning of that was an unfollowing a keto diet. When I started to inquire about the diet details, I noticed he was eating spinach two times a day. My advice was to go on a three-days fat fast (100 grams of coconut oil taken 5 times a day with a green tea), than returning on a LC diet minus spinach, and rotating vegetables. It happened three weeks ago, the treatment worked, he is still gaut-free.

Margaret D said...

Love most of the veggies.

River said...

There's only four on that list that I don't like, everything else is a regular on my plate. Not all at once of course.

Sami said...

Thanks for all the info.
Have a great weekend Jan.

Mary Kirkland said...

I don't eat garlic or kale. I just don't like them but I love the others.

Debbie said...

i actually like most of this. but kale and chard are a no can do for me...

and i prefer all my vegetables uncooked!!!

Magic Love Crow said...

Thank you for the great list Jan!! Big Hugs!

Anonymous said...

Very helpful suggestions.

Healthytips said...

Thanks for sharing such beautiful information with us. I hope you will share some more information about halthy vegetable. Please keep sharing.
Benefits Of Broccoli Juice