If you regularly load up your grocery cart with a variety of veggies, you could be well on your way to a healthier and longer life . But which ones should you reach for ? Recent research has shown that dozens of vegetables pack a particularly big nutritional punch. Sneaking them into your daily diet couldn ’ t be simpler .
Watercress
Often overshadowed by arugula , this peppery green can knock any dish into nutritional shape . It ’ s particularly rich in vitamins A , C , and K , and other antioxidants that are good for you. Cooking tip : Watercress can instantly make sandwiches and salads more lively and fresh- tasting . Or blend the greens into pureed soups.
Red bell pepper
You think of it as a veggie, but it’ s actually a fruit . One medium pepper delivers B vitamins , beta carotene, and more than twice your daily need for vitamin C .
Cooking tip : For a fanciful main dish , cut the tops off peppers , remove the inner white membranes and seeds, and then roast until tender . Finish by filling with your favourite whole- grain salad .
Spinach
This green has healthy amounts of vitamins C , A , and K as well as manganese. Working 1.5 cups of green , leafy vegetables into your day may lower your odds of getting type 2 diabetes.
Cooking tip : Sneak spinach into your daily routine by adding it to scrambled eggs and casseroles or blending it into smoothies .
Swiss chard
Two main varieties of Swiss chard are found on store shelves : one with multicoloured stems and veins , often called rainbow chard , and another with white stems and veins. Both are great sources of lutein and zeaxanthin , an antioxidant duo that ’ s good for your eyes . At only seven calories a cup, the green giant is waistline- friendly, too .
Cooking tip : To preserve its nutritional might , lightly steam chard and toss with vinaigrette. You can also use the leaves instead of tortillas when making soft tacos .
Collard greens
This Southern favorite contains a wealth of nutritional goodness, including notable amounts of vitamins K and C , folate , and beta- carotene. To boost your daily nutrition , aim to eat about 2 cups of dark , leafy greens like collards every day. Two cups of raw greens is equal to 1 cup of vegetables, and 2 .5 cups is recommended daily for a 2000 -calorie diet. Cooking tip : Quickly blanch the leaves in boiling water , then chop them and add them to whole- grain or lentil salads.
Asparagus
With an earthy - sweet flavour , asparagus is a good way to load up on folate . Research suggests that this B vitamin is an ally in the battle against high blood pressure .
Cooking tip : Shave raw asparagus with a vegetable peeler . You’ ll get ribbons that are wonderful in salads .
Broccoli
Broccoli is one of nature ’ s rock stars. It ’ s a top source of natural plant chemicals shown to help lower the risk of some cancers ( though many other things also affect your cancer risk ). Each cup of the florets also gives you plenty of vitamins C and K .
