When you go for grocery shopping, what do you usually put in your shopping cart when you reach the fresh produce aisle? While it is important to eat fruits and vegetables as a part of a balanced diet along, there are some vegetables that are so nutritionally dense that you should always have them in your shopping basket. Here are 10 powerhouse vegetables you should try to introduce into your diet more.
Meet your daily requirement of folate by eating asparagus. It also provides vitamin B, which can help regulate your blood pressure.
Shave the asparagus to get ribbon-like veggies that you can turn into a healthy, delicious veggie salad.
2. Swiss Chard
Both the rainbow chard, referring to the Swiss chard type with colorful stems and veins, as well as the type with white veins and stems, provides high amounts of zeaxanthin and lutein. If you want better eye health, you should eat more of the antioxidant zeaxanthin. The Swiss chard is one of the powerhouse vegetables to consider because it is loaded in nutrients but contains only 7 calories.
Don’t overcook the Swiss chard. Instead, lightly steam them and add vinaigrette. If you love tacos, include the Swiss chard in your favorite food too.
Nitrate-loaded ruby red beets can help regulate your blood pressure. It is also loaded in nutrients, especially fiber.
Roast beets to bring out their natural sweetness and even augment it some more. Put them in tin foil and bake them at 350°F. Check if they’re tender enough first before eating. You can also grate them as sandwich toppings or slaw ingredients.
4. Beet Greens
Don’t ignore or throw away the leafy tops of beetroots. They are rich in vitamin K, which may lower your risk of developing type 2 diabetes. A cup of these beet greens considered as powerhouse vegetables can give you 200% more than the recommended daily requirement.
Prepare a side dish using tender beet greens. Sauté them with garlic and olive oil. You can also chop them up and cook them with pasta dishes or soup.
5. Collard Greens
These vegetables are rich in vitamins C and K, beta-carotene, and folate. Eat around two cups of these dark leafy veggies daily.
Blanch these powerhouse vegetables then chop them right away. Next, put them in your lentil salads or whole-grain food.
Load up on this leafy green because it contains lots of vitamins A, C, K, and manganese. Find ways to cook dishes or salads that will use at least 1.5 cups of this vegetable. An incentive would be to reduce the risk of type 2 diabetes.
Add more spinach to your casserole, scrambled eggs, and smoothies.
Don’t limit yourself to eating the mature versions of broccoli, kale, radishes, and cabbages. Their baby versions are just as healthy or even more because these microgreens contain higher amounts of vitamins C and E.
Include some microgreens to your salad, sandwiches, and soups.
A cup of broccoli florets provides high amounts of vitamins C and K. Some studies also link this vegetable to lower risk of some types of cancer.
Make a side dish out of florets. Steam them or simply add them to your smoothies, frittatas or stir-fries.
9. Baby Kale
Kale has long been hailed as a superfood because it contains vitamin C, beta-carotene, and vitamin K. It might come off a bit strong, but it’s worth eating if it means loading up on these nutrients. Now, you should include baby kale leaves, which are tender and delicious to eat.
Supermarkets usually pack young kale leaves along with baby spinach. Introduce more of them to your pasta dishes, salads, and wraps.
How many dishes do you know that use watercress? If you don’t know as much as you’d like, start finding and learning more because this is one of the powerhouse vegetables you should be eating now. Watercress also provides vitamins A, K, and C and antioxidants.