There is no such thing as the “greatest,” but these are terrific nutrient-dense choices.
Only one out of every ten people consumes the recommended daily vegetable consumption, according to the Centers for Disease Control and Prevention. While eating vegetables on a regular basis is crucial for a balanced diet, food insecurity in 27% of American households implies that obtaining vegetables to prepare at home is difficult. If you want to increase your daily vegetable intake, look no further. Here’s a list of the most nutrient-dense veggies, as well as tips for eating more fresh and frozen greens.
Which vegetable is the healthiest?
“Don’t discriminate when it comes to vegetables,” says certified dietitian and nutritionist Danielle Crumble Smith.
She claims that there is no “healthiest” vegetable, but that there are some nutrient-dense ones to look for. Here is an example:
Greens with a high leaf count
“Dark leafy greens get a lot of attention for a reason,” she says. “They contain a lot of vitamin K, calcium, and antioxidants.”
Most people connect “leafy greens” with spinach, but Dr. Smith recommends trying chard, collard greens, mustard greens, or beet greens instead.
Broccoli, cauliflower, and asparagus are examples of cruciferous vegetables.
Cruciferous veggies are an excellent supplement to any diet. Broccoli, cauliflower, Brussels sprouts, asparagus, cabbage, and bok choy are some examples.
Professor Smith claims that cruciferous vegetables include fibre, phytonutrients that protect cells, and indole-3-carbinol, a substance that has been demonstrated to lower oestrogen dominance and the risks of estrogen-related cancers as well as colon cancer.
There are a few things to bear in mind when it comes to vegetables and your specific nutritional demands.
Oxalates, which are present in spinach, beet greens, and chard, can bind to minerals like calcium and prevent them from being absorbed. As a result, Dr Smith suggests that dairy-free customers look beyond leafy greens to achieve their calcium requirements.
Those who have had oxalate kidney stones in the past and want to avoid a recurrence should avoid oxalate-rich vegetables, but she also recommends drinking plenty of water every day.
According to Professor Smith, these vegetables are high in vitamin K, lutein, and vitamin C and should not be avoided totally.
Because of their high carbohydrate content, starch vegetables such as potatoes, corn, squash, peas and carrots, and others frequently earn a bad rap.
“They’re high in nutrients, but they’re also high in carbs, which might elevate blood sugar levels,” Crumble Smith adds. “People with diabetes or insulin resistance, as well as those trying to reduce weight, should limit their carbohydrate intake.”
But that doesn’t mean you should avoid starchy vegetables; they’re high in fibre and potassium, both of which can aid with blood pressure management.
Professor Smith believes that eating more starchy vegetables can help runners run longer distances and recover faster.
Are frozen vegetables healthy?
Rather than stocking your freezer with frozen vegetables, your first reaction may be to look for fresh ones. Mr Smith believes frozen vegetables have more to offer unless you buy them locally and know how long they’ve been sitting out since being harvested. “They’re flash frozen when they’re at their optimal development, when all of those nutrients are present and maintained,” she explains. “Frozen vegetables are a fantastic, nutrient-dense option, and they’re also ideal for individuals who forget there are vegetables in the fridge that may go bad before they get to it.”
