These vegetables are excellent in an emergency.
You have to admit it: as we get older, our food tends to get a bit more tedious. By “boring,” I mean everything from whole wheat pasta to fresh veggies tends to blend and become unappealing. Here are a few vegetables you should eat every week, and here are the nutrients you get from each one.
Cauliflower
There are health benefits to cauliflower that you probably do not know. Cauliflower has two types of vitamin C, which is high in antioxidants. Cauliflower is also rich in fiber and vitamin K2, which protects blood clotting and is beneficial for pregnant women, those breastfeeding or having a high risk of cardiovascular disease.
Red-Bell Pepper
Red bell peppers are often in salads or juices and can be used in various ways to make them more flavorful. They contain vitamin A, fiber, potassium, folate, and many antioxidants that can help keep you healthy.
Broccoli
Broccoli contains phytonutrients known as sulforaphane. These compounds have been shown to decrease the risk of heart disease. Broccoli is also high in vitamin K, a nutrient that helps protect the blood from clotting.
Kale
Kale has become popular in the past decade because of its nutritional benefits. Kale is a good source of vitamins C and K, antioxidants, fiber, vitamin B6, folate, and vitamin K2.
Turnip Greens
Turnip greens are trendy but can also be added to dishes. A great way to use turnip greens is to blend them with carrots, onions, peppers, garlic, and parsley for a delicious side dish. Turnip greens are also rich in potassium, essential for maintaining healthy blood pressure levels.
Cabbage
Cabbage has many health benefits. Cabbage is high in fiber, vitamins A and C, and iron, which helps the good heart and eye function.
Romaine Lettuce
Romaine lettuce is another healthy salad staple. Romaine lettuce is a good source of vitamins A, B1, B2, B3, and C. It also contains carotenoids and antioxidants. Romaine lettuce is high in vitamins K and C and contains vitamin A, potassium, and fiber. Romaine lettuce is also a good source of vitamin K2.
Fennel
Fennel has a strong, sweet taste. Fennel is high in vitamin C and has antioxidant properties that help protect the body from harmful environmental pollutants. Fennel also contains small amounts of vitamin K, magnesium, manganese, copper, and iron. Fennel is also high in vitamin B6 and folic acid.
Broccoli
Broccoli is another favorite of many people. It has many health benefits and is a rich source of vitamin K2.
Cucumber
Cucumber is another great salad ingredient. Cucumbers are a great source of potassium, and vitamin C. Cucumbers are also rich in folate and lycopene, a plant compound that helps protect the liver and the blood from toxins.
Kale and Greens
Kale is another delicious salad staple. The dark-green, leafy, onion-like vegetable can be eaten raw or cooked. However, you can have too much of a good thing about kale. Overeating this vegetable can cause nausea, stomach pain, and diarrhea. It is best to eat kale in moderation. Here are a few vegetables you should eat every week.
Watercress
Watercress contains potassium, folate, vitamin C, vitamin B6, vitamin B2, and vitamin K. It is a healthy addition to salads and vegetable juices, especially tomato and carrot juice.
Beet Greens
Beet greens are an excellent nitrate source, positively affecting blood sugar control. Beets also contain vitamin A and folic acid.
Sweet Potato
Sweet potato is a root vegetable that is not only rich in vitamin A but also potassium, fiber, and vitamin C. It is an excellent addition to salads and soups.
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