Now we hope that we all know that vegetables are an essential part of a healthy diet. Americans, unfortunately, know that vegetables have amazing health benefits, but we do not get enough vegetables in our diet. In fact, the Centers for Disease Control and Prevention (CDC) reported that only about one in 10 Americans follow the recommendation of eating two or more servings of vegetables per day!
Different types of vegetables contain essential vitamins and minerals, as well as fiber and other macronutrients to fight chronic diseases such as hypertension and diabetes. In addition, vegetables help us work better; Many vegetables contain unique plant compounds called “phytochemicals” or “phytonutrients” that are not mentioned in your nutrition facts panel, but they do offer a bonus level of protection in disease prevention and health.
Here are six vegetable nutritionists who want to get into your grocery cart (and plate) every week. Keep learning and don’t miss the №1 best juice you drink every day to learn more about how to eat right, says Science.
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The American 2020-2025 diet guidelines clearly state that red and orange vegetables should be consumed regularly: up to five and a half cups per week for most adults. Orange and red vegetables (especially carrots!) Are an excellent source of vitamin A (as carotenoids) and vitamin C. Vitamin A is very important for vision, but also plays a role in the proper maintenance of the heart, lungs and other organs.
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Tomatoes are another vegetable that the Advisory Committee on Dietary Guidelines has called a special colored vegetable that should be eaten frequently. Although tomatoes are sometimes considered a fruit because they contain edible seeds, they contain the phytonutrient lycopene, which protects against prostate and colon cancer. Cook the tomatoes in a cast iron skillet to increase the lycopene concentration while increasing the iron content.
Garlic often represents food and utensils. This vegetable contains a powerful compound called allicin, which supports the integrity of our blood vessels and, along with other eating habits, helps lower blood sugar. Ideally, keep a few cloves of garlic in the fridge to grind or grind your favorite recipes. However, canned garlic and garlic powder in jars also have health benefits and can be substituted for each other in cooking.
Yes, when cabbage became famous in 2012, cabbage makes the list despite the horrors of some people who have never jumped on it. Kale is a dark-leaved green that provides its friends with spinach, green tea, arugula or collar, fiber, protein, folate, potassium and vitamin K. Kale can be the basis of salads, but it can also be cooked in a saucepan, mixed with low-fat sour cream soup, fried or made with cabbage chips.
Although beans and lentils are a hearty source of protein in our diet, they are compatible with a group of vegetables that have the same nutritional properties as other classically accepted vegetables. Also known as Garbanzo beans, chickpeas have a milder flavor than other beans and range from curry to burger pies. A half-cup cooked portion of chickpeas contains seven grams of protein and four grams of fiber.
According to the concept of two food groups, beans and lentils, lentils make a list as a vegetable to fit more into your diet. Lentils cook beans for a short amount of time and can be seen on the shelves of some canned grocery stores. Be sure to drain and rinse to remove about half of the sodium, if they are salted. Lentils offer seven grams of protein per half cup of cooked portion and are a good source of fiber.
According to a nutritionist, №1 Get inspired by more vegetables by reading the best vegetables.
And for more information, take a look at the toxicity ratings of these 108 most popular carbonated drinks.
Molly Hambri, MS, RD, LD
Molly Hembry, MS, RD, LD, is a nationally recognized registered nutritionist. Read more