What are the Most Nutritious Vegetables? Top 7 Healthiest Vegetables

What are the Most Nutritious Vegetables? Top 7 Healthiest Vegetables
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Spinach

Spinach contains a wealth of vitamins and other essential nutrients. It provides high amounts of vitamin K, vitamin A, manganese, folate, magnesium, calcium and iron, as well as flavonoids and carotenoids.

When buying spinach, make sure the leaves are dark green and fresh, not yellow or wilted. Spinach can be kept in the refrigerator for several days, but should not be washed before refrigerating, because water on the leaves causes it to spoil. However, it should be washed thoroughly before eating. Spinach is excellent raw in salads, steamed, or added to casseroles or lasagna.

Broccoli

A cruciferous vegetable related to cabbage, kale and cauliflower, broccoli is high in vitamins C, K and A, folate, manganese, tryptophan and potassium. Broccoli also contains antioxidants lutein and zeaxanthin, and is a good source of phosphorus, magnesium, omega 3 fatty acids and vitamins B2 and B6.

Choose broccoli with tops that are a uniform color of green, and not beginning to wilt or turn yellow. Broccoli will provide the most nutrients if eaten raw or lightly steamed; it should not be overcooked.

Red Bell Peppers

A rich source of carotenoids, which the body converts into vitamin A, red bell peppers also contain high amounts of vitamins C, B6, and folate.

Purchase peppers that are deep red in color and firm, without soft or dark areas. Sweet red peppers can be enjoyed in a multitude of ways: chopped in salads, roasted, steamed or sauteed, in soups or sliced and eaten with dips.

Tomatoes

One of the best sources of lycopene, a potent antioxidant, tomatoes are also rich in vitamins C, A and K, molybdenum, potassium, manganese, folate, B vitamins, and dietary fiber.

Choose tomatoes with a dark red color and smooth skin. They should be stored at room temperature, out of direct sunlight, but can be refrigerated if they are in danger of becoming overripe. They can also be frozen either before or after cooking. Tomatoes can be eaten raw in salads and sandwiches, made into sauces, or added to soups.

Sweet Potatoes

Not just for Thanksgiving dinner, sweet potatoes are a superb vegetable to eat all year round. High in vitamins A and C, sweet potatoes are also a good source of manganese, copper, vitamin B6, potassium and iron.

Look for sweet potatoes that are free of cracks and bruises. They should be stored in a cool, dark place, but not refrigerated. They can be baked, steamed, boiled, and made into delicious desserts such as sweet potato pie.

Carrots

Carrots are a rich source of carotenoids, and also have significant amounts of many other nutrients including vitamin C, vitamin K, potassium, manganese, molybdenum, vitamins and dietary fiber.

Choose carrots that are firm, not rubbery, and a deep orange color. If the carrots are not organically grown, they should be peeled before eating; organically grown carrots can simply be scrubbed with a vegetable brush. Cut off the green tops before refrigerating to prevent the carrots from wilting, as the greens will draw moisture away from the roots.

Enjoy carrots raw as snacks, grated or sliced in salads, steamed, or added to soups. Carrot juice is a healthy and refreshing drink.

Beets

Beets are an excellent source of folate, manganese, potassium and dietary fiber, as well as vitamin C, tryptophan, iron, copper and phosphorus. The beet greens also contain high amounts of nutrients including the carotenoids lutein and zeaxanthin.

Small or medium sized beets that are young and tender are the best choice. Make sure they are smooth and not shriveled, which indicated that they will be tough. Cut off the beet greens and store beets unwashed in the refrigerator, but wash well before eating. They may be frozen after cooking. Beets can be eaten raw in salads, roasted, sauteed or steamed.

Resources

The World’s Healthiest Foods www.whfoods.org