Well we all have busy lives. So it is very important to keep those energy levels up. If you can get your vitamins and minerals from food instead of supplements, this will give you to most bang for your buck. But what are the healthiest vegetables to eat? Well that depends. A better question may be what are the healthiest vegetables to eat “for you”? It really depends on what vitamins and minerals you may be deficient in. I am going to list my top 10 picks. Generally for most people it should give you a fairly well-rounded group of vegetables. But of course most healthy people don’t live on vegetables alone. This is just one piece of the puzzle.
If you can find the top 10 healthiest foods in each category (fruits, vegetables, oils, grains etc.) then you would have quite a well-rounded list of foods to eat. Just put all your top picks on one list and you will have a go-to shopping list. You would have lots of choices and plenty of variety each day and my guess would be that you would be eating better than 99% of the people on earth.
Treatments For Ailments Top 10 Healthy Vegetables List – Eat Them
Kale – I call this the wonder food. Great in salads, stews, stir-fries and omelets. It can be eaten raw, steamed, boiled, pan-fried or any way you like it. It is such a versatile vegetable. And does it ever pack a punch vitamin wise. Based on 100 grams it has only 49 calories. Percentages of daily values (using a 2000 calorie diet) are: Potassium 14%, Protein 8%, Vitamin A 199%, Vitamin C 200%, Calcium 15%, Iron 8%, B-6 15%, Magnesium11%. Everybody is talking about the Kale these days and now you know why.
Spinach – Spinach can be used and cooked the same ways as kale. Using the same grams and daily calories as the kale example, here are your daily percentages: Calories 23, Potassium 15%, Protein 5%, Vitamin A 187%,Vitamin C 46%, Calcium 9%, Iron 15%, B-6 10%, Magnesium 19%.
Collard Greens – These are a wonderful addition to any diet. Since collard greens are from the same family as cabbage and broccoli, they can be prepared in much the same way. These are very high in vitamins K, A and C, manganese, fiber and calcium.
Swiss Chard – This is a leafy vegetable that is usually green with red or white stalks. It is similar to beetroot. This is a must have vegetable for any healthy diet. It packs quite the vitamin punch. It is very low in calories ( 19 for every 100 grams). It is also extremely high in Vitamin K. Swiss chard is also high in vitamins A,C and E as well as magnesium, manganese, potassium and iron.
Broccoli – Broccoli is such a versatile vegetable. If you’re not a fan of eating it raw, it can be thrown into so many dishes. It’s wonderful in stews, casseroles and stir-fries. Broccoli is very high in both vitamin C and K.
Radicchio – It is a leafy vegetable that usually has red and white leaves. Be aware that it has a bitter and spicy taste. It is best to grill, roast, or saute to reduce its bitterness. While radicchio isn’t high in any one particular vitamin it is a very well rounded vegetable. I have added this in because it is low in calories (only 23 per 100 grams) and it can add a lot of flavor, color and variety to your diet. It is fairly good source of selenium, potassium, folate and vitamins A, B, C and E.
Bok Choy – Bok Choy is a variety of Chinese cabbage. It has a milder and sweeter taste than many other cruciferous vegetables. Bok choy has many antioxidant benefits and is an excellent source of vitamin A, C, zinc and manganese.
Cauliflower – If you prefer not to eat cauliflower raw, it is better to steam or stir-fry instead of boiling. This is because the longer you boil, the more healthy compounds you loose. While a well rounded vegetable, it is not extremely high in any one vitamin or mineral. But it does have a reasonably high amount of vitamin C.
Brussel Sprouts – These are my little nuggets of joy. I will usually boil them, drain the water, add a dash of sea salt or potassium salt to them and dip them in butter. Use whatever dip you prefer. They are a great night snack. Eat slow and savor. They are high in fiber, vitamins A, C and B-6.
Endive –This is a leafy vegetable that usually has a bitter taste. This can be great for adding different flavours and variety to your diet. Endive has very high amounts of vitamin K and A. It also also has high amounts of folate which can be hard find in many foods. For this reason, endive should be added to all well rounded meal plans.
I use these as my base vegetables. There are plenty of other healthy choices to add to your plate. I usually add onions, leeks, bell peppers and mushrooms. (What could be better than veggies on veggies?)
Keep in mind that not all vegetables are created equal. For example spinach from idaho may not have the exact same vitamins and minerals as spinach from Mexico. While both are healthy, things such as travel time, crop rotation, soil, and packaging are just some of the things that can affect their potency. There is just no way of knowing which ones have the most vitamins, unless of course you have a lab in your house. So don’t worry about it. Just pick your favorite vegetable, eat it and be happy that you have made a good healthy choice for you and your family. Buying local helps your regions economy and, of course, the closer the food is grown to you, the fresher and better it will be.