It is key to know the nutrients that most of these foods have and to achieve balance in our weekly meal plans
Eating the recommended five servings of food per day, and including a variety of nutritious sources like greens and vegetables, helps you get the vitamins, minerals, fiber, and antioxidants your body needs to thrive.
According to dietician and founder of Alena Menko Nutrition and Wellness, Alena Kharlamenko, there are some vegetables that have more nutrients than others. What one vegetable is low on (vitamin C, for example), another may be a good source. That is why variety is important.
These 10 vegetables are some of the richest in nutrients:
This green leaf is nutritious, refreshing and full of flavor. Also known as arugula, it has a pungent flavor that is unique among green leafy vegetables. It is high in vitamin C and is a source of potassium, calcium, magnesium, and folic acid.
Additionally, it helps support DNA production and is especially important during pregnancy or planning to become pregnant.
2. Butternut squash
Butternut squash is a large vegetable with a thick skin and a dense orange center. The flesh of this winter squash is packed with nutrients, with 1 cup containing nearly 50% of the daily value for vitamin C and more than 10% for potassium, fiber, and magnesium.
These are a type of root vegetable, a group that also includes potatoes, beets, turnips, and parsnips. They are rich in nutrients, vitamin C, beta-carotene, fiber and potassium.
They are members of the allium family, a group of vegetables that also includes garlic and leeks, packed with nutrients and anti-cancer compounds. They are naturally low in calories and fat and are a source of essential micronutrients including vitamin C and potassium.
5. Brussels sprouts
Cruciferous vegetables like Brussels sprouts are an excellent source of vitamins, minerals, and phytochemicals with antioxidant properties. Rich in vitamin K, important for blood coagulation and bone health.
Mushrooms are technically a fungus, but they are classified as a vegetable when it comes to their feeding pattern. They are naturally low in calories, fat and sodium.
They are rich in fiber, potassium, and multiple B vitamins, including niacin (vitamin B3), riboflavin (vitamin B2), and pantothenic acid (vitamin B5).
Potatoes often get a bad rap, but these vegetables offer an excellent source of essential nutrients like potassium, fiber, and vitamin C.
They are also high in carbohydrates, making them a popular choice for active people and athletes. When preparing potatoes, choose methods that limit added saturated fat and sodium from ingredients like oil, butter, and salt.
8. Bell peppers
They are a source of vitamin C and function as an antioxidant involved in iron absorption, skin and tissue repair, and immune function.
9. Green peas
Peas are a type of legume, a category of vegetables that includes lentils and beans. They are high in fiber protein. In fact, one cup contains more than 25% of your daily fiber needs along with 8 grams of plant-based protein.
These tubers are packed with health-promoting nutrients like folic acid, magnesium, and phosphorus. Just one cup contains 4 grams of fiber and more than 10% of the daily value for potassium.
Vegetables offer so many different sizes, shapes, and flavors, all with their own unique nutritional profiles and health benefits. Adding them to our week will help us reap great benefits.