Only 1 in 10 adults Recommended daily intake of vegetables, says the Centers for Disease Control and Prevention. And while regular consumption of vegetables is essential to a healthy diet, 27% of his American households are food insecure. Barriers to access Vegetables to cook at home.
If you’re looking to increase your daily vegetable intake, look no further. Here’s a guide to the most nutritious vegetables and tips for incorporating fresh and frozen vegetables into your diet.
What are the healthiest vegetables?
If it is vegetables, it is administrative dietitian, administrative dietitian Daniel Crumble Smith “Don’t discriminate.”
She says there’s no single “healthiest” vegetable, but there are some particularly nutritious options to look out for. See here:
Leafy vegetables
“Dark leafy greens get a lot of attention, and for good reason,” she says.
Most people think of spinach when they hear the word “leafy greens,” but Crumble Smith recommends trying chard, collard greens, mustard greens, and beet greens.
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Cruciferous vegetables: broccoli, cauliflower, asparagus, etc.
Cruciferous vegetables make for another great addition to your diet. They include broccoli, cauliflower, Brussels sprouts, asparagus, cabbage, bok choy, and more.
Cruciferous vegetables contain fiber, phytonutrients, prevent cell damage, indole-3-carbinol, Compounds that have been shown to lower estrogen dominance and reduce the risk of estrogen-related cancers and colon cancer, says Crumble-Smith.
However, there are some things to keep in mind when it comes to vegetables and specific dietary needs.
Spinach, beetroot leaves, and chard contain oxalates, which bind minerals such as calcium and inhibit their absorption. For this reason, Crumble Smith recommends that non-dairy eaters should look outside of leafy greens to meet their calcium needs.
who had Oxalate kidney stones I want to prevent future recurrence Sometimes I want to be vigilant Vegetables rich in oxalic acid Drinking enough water every day can also reduce the risk, she says.
Crumble Smith says these vegetables are still great sources of vitamin K, lutein, and vitamin C, so there’s no reason to avoid them or any other vegetable altogether.
Starchy vegetables, including potatoes, corn, pumpkin, peas, and carrots, often get a bad reputation because of their carbohydrate content.
“They have a lot of nutrients, but they also provide carbohydrates and can raise blood sugar levels,” says Crumble-Smith. For those who do, consuming too many carbohydrates may interfere with weight loss.”
But that doesn’t mean you should avoid starchy vegetables – they’re a great source of fiber and potassium. Help control high blood pressure.
According to Crumble-Smith, adding starchy vegetables to your diet can help runners run longer distances and aid recovery.
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How to Incorporate More Vegetables into Your Diet
The USDA recommends 2-3 cups of vegetables per day for adult women and 3-4 cups per day for adult men. Here are some examples of what is considered: A “cup” of vegetables:
- 1 cup cooked dark green vegetables
- 1 cup broccoli (fresh or frozen)
- 2 cups fresh raw leafy greens
- 2 medium carrots or 1 cup baby carrots
- 1 large bell pepper
- 1 large baked potato or 1 cup mashed or sliced
- 1 avocado
Tossing extra veggies into soups, stews, and sandwiches is also a great way to reach your recommended daily intake. But if that doesn’t look appetizing, try these tips from Crumble Smith.
- Puree them: Throw liquid vegetables into homemade or commercial sauces to make them almost unrecognizable. You can also sneak it into meatballs, meatloaf, or hamburger patties. “It’s especially helpful for people with texture issues,” she says.
- Grate or shred them: Grated zucchini and carrots go well with oatmeal. You can also add chopped vegetables to your salad to change the texture.
- blend them. Add veggies to your smoothies and juices to add hidden nutrients. Frozen vegetables can be used in smoothies to create cooler, thicker shakes.
- Try it with your source: Dip or pair vegetables with chimichurri, hummus, hot sauce, aioli, or cheese sauce.
- Spice it up: When cooking vegetables, try adding a little salt, pepper, garlic, or other seasonings to the vegetables. This adds flavor and allows you to add a twist to the cooked classic.
Are Frozen Vegetables Healthy?
Your instinct may be to seek out fresh vegetables rather than stock your freezer with frozen vegetables. Unless you don’t, Crumble-Smith says frozen veggies actually have more benefits.
“They are quick-frozen at the peak stage of ripeness where all the nutrients are there and preserved,” she says. It is also very suitable for those who forget that there are vegetables in it.
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