Recipes

Food

Cooking

Travel

The Passport Kitchen

You’ve Been Skipping These 15 Vegetables… and Here’s Why You Shouldn’t

by Leave a Comment

Vegetables are a vital part of any diet when it comes to healthy eating. They are complete with vitamins, minerals, fiber, and antioxidants and provide countless health benefits. Making sure to eat a variety of vegetables every day and including them in every meal will not only make you healthier but also make your meals taste really good! 

These 15 vegetables are really healthy (the healthiest in the world!), and if you’ve been skipping your daily servings, then you really shouldn’t: they give you tons of nutrients that you need to be really healthy. 

Here are the 15 healthiest vegetables you can add to your daily diet to give your diet a nutrient boost.

Spinach

Baby spinach leaves with water drops in a wooden bowl on linen tablecloth. Raw organic spinach greens close up.
Image Credit: Smit/Shutterstock.

Spinach is a nutritional powerhouse, rich in iron, calcium, and vitamins A, C, and K. It’s also high in antioxidants, which help protect your body against oxidative stress and inflammation. This leafy green is versatile, perfect for salads, smoothies, or sautéed as a side dish.

Broccoli

Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.
Image Credit: Bukhta Yurii/Shutterstock.

Broccoli contains vitamins C and K, fiber, and potent antioxidants. Its sulforaphane content is linked to cancer prevention, making it one of the healthiest vegetables available. Broccoli can be steamed, roasted, or blended into soups for a delicious health boost.

Brussels Sprouts

Healthy Organic Brussels Sprouts Ready to Cook.
Image Credit: Brent Hofacker/Shutterstock.

Brussels sprouts are high in fiber, vitamins C and K, and other nutrients that support bone health and reduce inflammation. Their antioxidant properties also contribute to reducing cancer risk. These tiny cabbages can be roasted with olive oil, garlic, and seasoning for a tasty, nutritious side.

Green Beans

Heap of green pods of raw, not cooked, asparagus beans top view.
Image Credit: SerPhoto/Shutterstock.

Green beans are a good source of vitamins A, C, and K, fiber, and folate. They help heart health by lowering cholesterol levels and improving blood sugar control. Fresh or steamed green beans are a crunchy, delicious addition to any meal.

Beets

Boiled beets whole and cut on a cutting Board with parsley leaves on a white background. Copy space,
Image Credit: Elenglush/Shutterstock.

Beets are rich in nitrates, which can help lower blood pressure and improve blood flow. They are also high in fiber, manganese, and folate, supporting digestive health and reducing inflammation. Add beets to salads and smoothies, or roast them for a natural sweet flavor.

Cabbage

Background witn Big cabbage field. Ripe harvest on a Farm or Greenhouse.
Image Credit: NataliAlba/Shutterstock.

Cabbage, especially the red variety, is rich in vitamins C and K and contains anthocyanins with anti-inflammatory properties. It supports digestive health and boosts your immune system due to its high fiber and nutrient content. Use cabbage raw in salads or fermented as sauerkraut for a probiotic boost.

Cauliflower

6 Plant-Based Foods to Incorporate Into Meatless Mondays If you’re trying to cut back on your meat consumption, it might be challenging to know where to start. We’re here to help: here are six plant-based ingredients to help you keep your Meatless Mondays from becoming a complete bore. Cauliflower Cauliflower is a versatile vegetable that can be used in a variety of ways. It is low in calories but high in vitamins and fiber. Cauliflower rice is an excellent example of a unique way to use this cruciferous veggie. Simply pulse chopped cauliflower florets in a food processor until they resemble rice grains, then sauté with spices (at least salt and pepper, of course), garlic and olive oil for a healthy and low-carb alternative to traditional rice. Cauliflower can also be roasted (we recommend cauliflower steaks with a bright chimichurri!), mashed, or used as a base for pizza crust. Lentils Lentils are another fantastic option for Meatless Mondays. You’ll find them in various colors, including green, red, and black, each with its unique flavor and texture. Lentils are high in protein and iron, which, coincidentally, are essential nutrients often found in meat. Treat yourself to a warm bowl of lentil soup with carrots, celery, and tomatoes. Toss in some of your favorite spices and finish it with a dollop of sour cream and tender herbs. It's a filling and nutritious meal that can be prepared in advance and enjoyed throughout the week. Tofu Sure, it’s an obvious pick, but it’s still an underrated one that is extremely versatile. It's an excellent source of protein and calcium, and it easily absorbs the flavors of the ingredients it's cooked with. Tofu is phenomenal in a stir fry; marinate your tofu in soy sauce, ginger, and garlic, then stir-fry with your favorite fresh or frozen vegetables for a quick and tasty meal. You can also use tofu in smoothies, scrambles, or even desserts. We recommend trying different types, like silken or extra firm, and use them in different recipes! Chickpeas Chickpeas, also known as garbanzo beans, are a powerhouse of nutrients. They are rich in protein, fiber, and vitamins, making them an excellent addition to your meatless meals. Chickpeas can be slotted in for many other ingredients, but you’ll find them hearty and satisfying in a traditional curry. The creamy texture of chickpeas pairs well with a variety of spices for a comforting dish that you can often make in one pot. You can also roast them for a crunchy snack or add them to salads for extra protein. Sweet Potatoes If you’re sleeping on the versatility of sweet potatoes, you’re not the only one, but we’re here to wake you up! Sweet potatoes are not only delicious but also incredibly nutritious. They boast a high fiber content, as well as high levels of vitamins A and C, and antioxidants. Try cutting them into fries to serve as a side dish. Sweet potato fries (baked, not fried, although that’s certainly still an option) with a sprinkle of paprika and a dash of olive oil make a healthy accompaniment to a sandwich or even as a snack. Sweet potatoes can also be used in soups, stews, a base for vegetarian sandwiches and burgers, or in both sweet and savory casseroles. Mushrooms The final entry on the list is a must for Meatless Mondays: mushrooms. They have a savory, umami flavor that makes them an excellent replacement for meat. They’re also low in calories but high in essential nutrients like B vitamins and selenium. You can also use mushrooms in stir-fries, pasta dishes, and risottos—you can even swap them in for recipes that use ground beef or pork by sending them through a food processor and cooking them down with soy sauce and spices. Fresh organic cauliflower cut into small pieces in ceramic bowl on wooden background.
Image Credit: istetiana/Shutterstock.

Cauliflower is low in calories but high in vitamins C, K, and several B vitamins. Its compounds, like glucosinolates, support detoxification and reduce cancer risk. Cauliflower can be roasted, mashed, or even turned into a low-carb substitute for rice or pizza crust.

Sweet Potatoes

Sweet potato on Wooden background.
Image Credit: KarepaStock/Shutterstock.

Sweet potatoes are packed with fiber, vitamins A and C, and antioxidants like beta-carotene, which promote good vision and a healthy immune system. Their low glycemic index helps regulate blood sugar levels. Whether baked, mashed, or roasted, sweet potatoes are a tasty, nutrient-rich choice.

Carrots

Bowl with fresh carrots and tomatoes on black wooden background.
Image Credit: Pixel-Shot/Shutterstock.

Carrots are best known for their high beta-carotene content, which supports eye health and immune function. They also contain antioxidants that reduce the risk of cancer and heart disease. Enjoy carrots raw as a snack, in salads, or roasted for a sweet, caramelized flavor.

Tomatoes

Tomatoes growing on the farm outdoors.
Image Credit: HiTecherZ/Shutterstock.

Tomatoes are rich in vitamin C, potassium, and the powerful antioxidant lycopene, which has been linked to a reduced risk of cancer and heart disease. They also promote skin health and vision. Use fresh tomatoes in salads, cooked in sauces, or blended in smoothies for a health boost.

Onions

A bunch of braided fresh onions lies on the ground in the garden. Food photography, nature..
Image Credit: Shchus/Shutterstock.

Onions contain anti-inflammatory antioxidants and compounds like quercetin, which may help reduce blood pressure. They also have vitamins C and B6, supporting immunity and nerve function. Onions are versatile and can be used raw, sautéed, or caramelized to enhance any dish.

Bell Peppers

Red green yellow bell pepper background.
Image Credit: Kwangmoozaa/Shutterstock.

Bell peppers are low in calories and high in vitamins A, C, and B6, supporting healthy skin, eyes, and the immune system. Their antioxidant content, including carotenoids, helps reduce inflammation. Add colorful bell peppers to salads and stir-fries, or roast them for a smoky flavor.

Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image.
Image Credit:DUSAN ZIDAR/Shutterstock.

Asparagus is an excellent source of folate, vitamins A, C, E, and K, and it’s known for its diuretic properties, which support kidney health. The high fiber content aids digestion, while its antioxidants help fight aging and inflammation. Asparagus is best grilled, roasted, or steamed with a drizzle of olive oil.

Kale

Green kale leaves on plate. Healthy clean eating background.
Image Credit: Ekaterina Markelova/Shutterstock.

Kale is a nutrient-dense vegetable packed with vitamins A, C, and K and powerful antioxidants like quercetin and kaempferol. These compounds help lower blood pressure, reduce inflammation, and support cardiovascular health. Add kale to smoothies and salads, or sauté it for a nutrient-packed meal.

Seaweed

top view or flay lay laminaria (Kelp) seaweed in a bowl on wood background with copy space.
Image Credit:boommaval/Shutterstock.

Seaweed is one of the healthiest vegetables due to its rich nutrient profile, which includes vitamins, minerals, and antioxidants. It’s also low in calories and high in fiber. Seaweed provides essential nutrients like iodine, calcium, and omega-3 fatty acids, which support overall health and wellness. Enjoy seaweed by adding it to salads, soups, and sushi or snacking on crispy seaweed chips.

10 Beers Americans Can’t Stop Guzzling

Young woman in cute brown hat drinking a beer.
Image Credit: Robert Brown Stock/Shutterstock.

Each generation has its favorites when it comes to everything from apps to restaurants. They have clear preferences for certain beers as well. Boomers, Gen Xers, and Millenials each have favorite beers that are their go-to beverage for a night out.

10 Beers Americans Can’t Stop Guzzling 

20 Shocking Cooking Facts That Will Change Your Kitchen Forever

Close-up of girl eyes looking up to sky in contemplation. Young woman face eye opening.
Image Credit: True Touch Lifestyle/Shutterstock.

Cooking is a journey filled with surprises; sometimes, the most surprising truths are the hardest to swallow.

From debunking culinary myths to rethinking kitchen practices, here are 20 facts that might make you rethink your approach to food and cooking.

20 Shocking Cooking Facts That Will Change Your Kitchen Forever 

10 Grocery Store Foods Linked to Memory Loss

Elderly woman with bruised eye.
Image Credit: Barbara Sauder/Shutterstock.

Medical research shows that your diet has the potential to affect your mental function and overall brain health. We often focus on foods that affect our internal health but rarely give attention to the impact food has on our brains. Our brain uses 20-30% of the calories we consume.

While you may have an idea of foods that promote brain health, you may be surprised to find out that some foods you’re consuming could be affecting your focus and memory.

10 Grocery Store Foods Linked to Memory Loss </str
 

Reader Interactions

Leave a Reply

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