25 Vegetables you Should not Miss

Vegetables

Vegetables are important protective food and highly benefi­cial for the maintenance of health and prevention of disease.

They contain valuable food ingredients which can be success­fully used to build up and repair the body.

I know that fruits and vegetables are very important to us and to our bodies, but getting the proportions right is where a lot of people go wrong. Here is a list with the veggies that are high in nutrients and your body would love to have them. ;)

  1. Artichokes – 1 medium (60 calories, 0 g fat): In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
  2. Avocado – 1/2 avocado (170 calories, 13 g fat): Yes, they’re high in fat, but fortunately half of it’s the heart-healthy monounsaturated variety. Avocado is a good source of vitamin E.
  3. Beets - 1/2 cup, sliced (37 calories, 0 g fat): Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
  4. Bok choy – 1 cup, cooked (20 calories, 0 g fat): This veggie of Chinese cuisine contains isothiocyanates (useful chemopreventive agent against the development and proliferation of cancers), plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
  5. Broccoli – 1 cup, cooked (44 calories, 0 g fat): This super food is loaded with sulphoraphane. Then there’s the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
  6. Cabbage – 1 cup raw, chopped(22 calories, 0 g fat): The indoles in cabbage make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
  7. Carrots – 1 medium (26 calories, 0 g fat): They are a rich source of beta-carotene. One carrot contains twice the RDA for vitamin A.
  8. Garlic - 1 clove (5 calories, 0 g fat): Raw, cooked or granulated: all forms contain cholesterol-fighting organosulfur compounds.
  9. Greens (collard, kale, mustard, turnip) – 1 cup, cooked (29-49 calories, 0-1 g fat): These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
  10. Green beans – 1 cup, cooked (43 calories, 0 g fat): Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
  11. Green pepper – 1 medium (32 calories, 0 g fat): One of the richest vitamin C vegetables – 66 mg per pepper.
  12. Lettuce (romaine) - 2 cups, shredded (18 calories, 0 g fat): The darker the green, the more carotenoids. These lettuces are also high in folic acid: there’s 40% of the RDA in 2 cups of romaine.
  13. Mushrooms – 4-5 mushrooms (20 calories, 0 g fat): they are a good source of B vitamins, copper and selenium.
  14. Onions – 1/2 cup, chopped (30 calories, 0 g fat): They’re important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
  15. Peas - 1/2 cup, cooked (67 calories, 0 g fat): A good source of the carotenoids lutein and zeaxanthin – both of which help protect against age-related eye disease.
  16. Peppers (hot) – 1 pepper (18 calories, 0 g fat): Help short-circuit the cancer process.
  17. Potato (white) – 1 medium (220 calories, 0 g fat): Don’t peel it, and you get a generous 5 g of fiber, 43% of the day’s vitamin C requirement and a major dose of potassium. See here how to cook a potato without peeling it.
  18. Pumpkin - 1/2 cup (41 calories, 0 g fat): Gives you three times the RDA for vitamin A and 3/5 g of fiber.
  19. Radishes - 4 radishes (4 calories, 0 g fat): The beginning of the bite is cool, but soon things get hot; chewing activates the veggies’ indoles and isothiocyanates. Radishes are an excellent source of Potassium (767mg), Vitamin C (74mg), Folate (95mcg) and Magnesium (54mg).
  20. Seaweed – 1 cup (32 calories, 0 g fat): Seaweed is carotenoid and calcium-rich and has a delicate taste.
  21. Spinach - 1 cup, cooked (41 calories, 0 g fat): Offers enough beta-carotene to surpass the RDA for vitamin A, a lot of lutein and more than half the RDA for folic acid.
  22. Squash (winter types) – 1 cup, cooked (82 calories, 0 g fat): Not only does a cup equip you with three day’s worth of vitamin A, but it fulfills nearly 10% of your daily calcium needs also.
  23. Tomatoes – 1 tomato (26 calories, 0 g fat): Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
  24. Watercress – 2 cups (8 calories, 0 g fat): One of its compounds detoxifies a major carcinogen in tobacco and may help prevent lung cancer.
  25. Yams (sweet potatoes) – 1/2 cup, mashed (103 calories, 0 g fat): They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.

Related Posts



RSS Trackback URL 23. February 2007 (15:01)
Filed under: Nutrition by

21 Comments»

  1. Healthy Brown Bag Lunch | DietMotion

    24. February 2011 | 09:56 h

    [...] studies show that eating spinach or other green vegetables leads to improved performance of the cells. This is due to the nitrate [...]

  2. Interesting Facts About Fruits | DietMotion

    24. February 2011 | 15:40 h

    [...] besides vegetables, are part of a nutritious and balanced [...]

  3. Healthy Green Beans Salad | DietMotion

    22. June 2011 | 15:23 h

    [...] Remember the 25 most wanted vegetables that should never miss from your diet? [...]

  4. Top 15 healthiest fruits | DietMotion

    11. September 2011 | 15:22 h

    [...] 25 Vegetables you Should not Miss | DietMotion 23. February 2007 | 15:57 h [...]

  5. The Vegetarian Diet Pyramid | DietMotion

    29. April 2012 | 12:29 h

    [...] Vegetables and fruits (it includes all types of vegetables and fruits) [...]

  6. Tips For Cooking Fish | DietMotion

    10. May 2012 | 16:20 h

    [...] so to say. Fish is not that tricky but it should be gently cooked. Add some herbs and a couple of vegetables and it’s really [...]

  7. True And False About Salads | DietMotion

    31. May 2012 | 14:29 h

    [...] not? After all, everybody recommends a diet based on vegetables and [...]

  8. Zucchini Health Benefits | DietMotion

    14. June 2012 | 14:44 h

    [...] During summer, the perfect daily menu contains many, many…many vegetables. [...]

  9. The Top 5 Foods to Eat in the Summer | DietMotion

    1. July 2012 | 14:48 h

    [...] You have every reason to love these fruits. They are sweet, juicy and filled with flavonoids, some powerful disease fighters found in many fruits and vegetables. [...]

  10. The Secrets of Brussels sprouts | DietMotion

    11. July 2012 | 16:47 h

    [...] always thought of Brussels sprouts as the Marmite of vegetables; you either love it or hate [...]

  11. Healthy Food Dinner Choices | DietMotion

    4. October 2012 | 10:11 h

    [...] adding more vegetable-based recipes to your usual dinner and lunch menus. A salad topped with calorie-rich dressing does [...]

  12. Why Men Eat Less Vegetables? | DietMotion

    20. October 2012 | 16:09 h

    [...] felt less confident in their ability to control their diet and include vegetables and fruits in it, especially in some environments, such as around others at work or in front of the [...]

  13. Eating Fruits Makes You Happy! | DietMotion

    2. November 2012 | 15:47 h

    [...] knows (or, at least, everybody should know) that fruits and vegetables are essential in designing a healthy [...]

  14. Top 5 Diabetes Super Foods | DietMotion

    19. November 2012 | 16:38 h

    [...] speaking all vegetables are good for our health but diabetics need to put extra thought into the type of vegetables they [...]

  15. Does Cooking Affect Food Nutrients? | DietMotion

    26. November 2012 | 15:47 h

    [...] vegetables are so healthy, you should include them as much as you can in your daily menu, but the best form to [...]

  16. Fresh Vegetables And Fruits – Your Best Fitness Partner | DietMotion

    30. November 2012 | 10:13 h

    [...] Vegetables are your best friend when it comes to fitness and health. How about you fall in love with green smoothies? Well, you should at least make sure you take the required amount of veggies in your diet because they have the following remarkable properties: [...]

  17. How To Choose A Perfect Diet | DietMotion

    3. December 2012 | 09:36 h

    [...] the diet should be a healthy one, including fruits, vegetables, dairy and meat. It is very important to avoid a restrictive diet which promises you fast weight [...]

  18. Improve Your Health In One Week Of Spa | DietMotion

    4. December 2012 | 09:58 h

    [...] had to exclude pasta, meat, cheese, caffeine, alcohol, processed foods and include only fruits, vegetables (raw or steamed), salads, herbal teas, prune juice in the morning, and laxative teas or herbal [...]

  19. Keep Yourself Warm This Winter | DietMotion

    19. December 2012 | 09:57 h

    [...] if during Spring and Summer our main diet is based on vegetables, fruits and salads, why forget about them in the Winter? During Winter our body needs more [...]

  20. Western Diet And Its Disastrous Effects | DietMotion

    11. February 2013 | 16:12 h

    [...] plain junk food. On the other hand, they make secondary nutritious food such as fresh fruits and vegetables, whole grains, seafood or [...]

  21. Why Eat A Kiwi Every Day? | DietMotion

    7. March 2013 | 14:31 h

    [...] it comes to superfoods, there is always a fruit or a vegetable left [...]

Write a Comment

© 2007 - 2013 DietMotion | Entries RSS | Comments RSS