Week 9: Incorporate More Vegetables Into Your Everyday Eating!

One of the best and easiest things you can do to improve your health is to increase your vegetable intake! Only about 23% of Americans reported eating vegetables and fruit per day and on average of 1.6 servings per day. Vegetables contain numerous antioxidants and disease fighting compounds not found in any other foods. Eating more vegetables can ward off chronic illness and disease by supplying the nutrients you need and decreasing inflammation in the body. Pretty much all vegetables will give you some benefit but others are even better for you. Eating more leafy green vegetables is great advice; however,  a research study done at William Paterson University actually analyzed 17 levels of nutrients considered to be most important for lowering a person’s risk for cancer and heart disease. The 17 nutrients consisted of: Potassium, Calcium, Riboflavin, Zinc, Vitamins E, K, A, D, C, B12, B6, Niacin, Fiber, Iron, Folate, Thiamin, and Protein.  
Below is a list of the Powerhouse Vegetables to eat that are most nutrient dense:
  • Watercress
  • Chinese Cabbage
  • Chard
  • Beet Greens
  • Spinach
  • Asparagus
  • Bok Choy
  • Fennel
  • Parsley
  • Romaine Lettuce
  • Collard Greens
  • Turnip Greens
  • Mustard Greens
  • Chives
  • Kale
  • Red Pepper
  • Arugula
  • Broccoli
  • Pumpkin
  • Brussel Sprouts
  • Cauliflower
  • Carrots
  • Zucchini
  • Onions
  • Celery

The darker the vegetable, the more nutrients it most likely has. Try to buy organic if possible; however, wilted organic vegetables are worse than farm grown. If you can get them locally, this is highly recommended! The fresher the better. Try to eat at least 3 servings a day and work your way up to 5 to 7 for added benefit. Incorporate vegetables into your square meals as well as snacks throughout the day.

Leave a Reply

Your email address will not be published. Required fields are marked *