Are you eating vegetables? Even if you are consuming vegetables, you may not be consuming enough. In 2019, the Centers for Disease Control and Prevention found that: Only 10% of Americans Meet your daily vegetable intake.
But it’s never too late to make a change.
We’ve reported on the healthiest types of lettuce, the most nutritious potatoes, and the most antioxidant-packed peppers, but what’s most important when looking at vegetables as a food group? Here are the best vegetables to incorporate to reap the benefits.
Healthy vegetables to include in your diet
All vegetables contain essential nutrients, so please don’t discriminate, says a registered dietitian. daniel crumble smith He previously told USA TODAY. However, if you want to increase your vegetable intake and diversify your options, here are some of the best varieties.
Crumble-Smith says dark leafy vegetables are rich in many vitamins, including vitamin K and vitamin C, calcium and antioxidants.
Vitamin K benefits cardiovascular and bone health, and vitamin C protects blood cells from disease and helps absorb and store iron. Calcium supports healthy bones, teeth, muscles, hormone production, and other bodily functions.Also found in spinach and kale lutein and zeaxanthintwo antioxidants that benefit eye health.
According to Crumble-Smith, the best green vegetables to include in your diet are:
- spinach
- chard
- collard greens
- Takana
- beet vegetables
Cruciferous vegetables are a great addition to your diet as they contain fiber and phytonutrients that protect against cell damage. Also, indole-3-carbinol, Crumble-Smith said the compound has been shown to reduce the risk of estrogen-related cancers and colon cancer.
Cruciferous vegetables are also rich in folic acid, a water-soluble nutrient that benefits the digestive system and protects against common cancers, cardiovascular disease, infertility, stroke, dementia, and Alzheimer’s disease. There is a possibility.they too Contains vitamin K The dark green variety contains vitamins A and C, according to the Academy of Nutrition and Dietetics.
Try adding these cruciferous vegetables to your daily vegetable intake, advises Crumble-Smith.
- broccoli
- Kale
- cauliflower
- Brussels sprouts
- asparagus
- cabbage
- Bok-choy
Why are vegetables good for you?
Eating a variety of vegetables ensures that your body gets the vitamins and nutrients it needs for daily functioning., This is especially important for Americans not enough, such as dietary fiber and potassium. The intake of fruits and vegetables is Reduced risk of cardiovascular diseasecancer and mortality rates, studies have shown.
Frozen vegetables are also a healthy option. Because you don’t know how long it’s been since harvest, it may even provide more nutrients than what you buy at your local grocery store, Crumble-Smith previously told USA TODAY.
“It’s flash-frozen and preserved at its peak ripeness stage, where all of these nutrients are present,” she said. “Frozen vegetables are a great option as they are highly nutritious. They are also a great option for people who forget they have perishable vegetables in the fridge and end up spoiling them before they can get to them.”
How many servings of vegetables do you have per day?
The United States Department of Agriculture recommends that adult women consume 2 to 3 cups of vegetables per day, and adult men 3 to 4 cups per day. Here are some examples of what’s important. A bowl of vegetables:
- 1 cup cooked dark green vegetables
- 1 cup broccoli (fresh or frozen)
- 2 cups fresh raw leafy vegetables
- 2 medium carrots or 1 cup baby carrots
- 1 large bell pepper
- 1 large baked sweet potato, or 1 cup mashed or sliced
- 1 avocado
Is avocado good for you?Might be worth paying extra
Find more health tips for your daily diet.
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