Vegetables contain vitamins, minerals, and other nutrients the body needs for good health. However, some vegetables contain more of the good stuff than others, making them especially beneficial to your diet. Put the candy, snacks, and processed foods back on the shelves and add more veggies to the menu, especially the 10 top vegetables listed below. You’ll gain more energy and enjoy a plethora of health benefits.
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1- Seaweed: Seaweed comes in several tasty varieties, including Spirula, wakame, kelp, and sea lettuce. Each type of seaweed has unique benefits for those who consume it regularly. All contain high amounts of omega-3 fatty acids. Seaweed is one of just a few plant-based sources of omega-3. Seaweed is rich in iodine as well, which improves thyroid function.
2- Spinach: Popeye the Sailor Man was onto something big when he popped his can of spinach to ‘power-up.’ It’s only slightly exaggerated, considering the veggie is loaded with iron and calcium, contains only seven calories, and is loaded with two times the recommended daily amount for Vitamin K. There are tons of folate, antioxidants, vitamin A, vitamin C, and magnesium in spinach as well. No wonder it is labeled a ‘superfood.’
3- Kale: Another leafy green, kale is low calorie and filled with vitamins A, C, and K. Kale also reduces bad cholesterol levels and contains antioxidants. Add Kale to your plate weekly, and you’ll also notice increased energy levels.
4- Broccoli: Broccoli (even with a little cheese on top) contains 2x the RDA of Vitamin C, but that’s not all. It also provides the RDA of Vitamin K and may reduce the risk of developing cancer.
5- Cauliflower: Loaded with vitamin C, cauliflower boosts heart and gut health. It’s loaded with fiber and vitamin K as well.
6- Sweet Potatoes: This root vegetable is a holiday favorite but is delicious at any time of the year. Sweet potatoes contain nearly double the RDA of vitamin A, along with Vitamin C and B6, potassium, and beta-carotene.
7- Carrots: With more than four times the recommended Vitamin A daily values, carrots should be a part of your regular menu. This veggie helps keep your eyes healthy. Consuming carrots may help you shed a few pounds. Plus, carrots are high in beta carotene and contain cancer-fighting properties.
8- Garlic: Known as a ‘superfood,’ garlic enhances the flavor of food and doubles for medicinal purposes. It’s long been used in medicine. The low-cal vegetable may prevent certain types of cancer. Eating garlic regularly also reduces blood pressure and cholesterol levels.
9- Bell Peppers: Available in yellow, red, green, and orange varieties, bell peppers enhance almost any dish with great flavor. They’re also good for you since they contain 190 mg of Vitamin C, beta-carotene, folate, and Vitamin B-6.
10- Onions: As a nutrient-dense vegetable, onions contain high amounts of sulfur, vitamin B6, vitamin C, and manganese. They help control blood sugar, may protect bone density and can boost both heart and digestive health.