Hey there viewers and welcome back to another bestie video!
Do you think about the amount of veggies you eat in a day? If not then maybe it's time you do.
Eating an assortment of vegetables everyday is linked with lowered risk of chronic diseases.
With so many choices it can be hard to pick healthy options.
When it comes to nutritional value some veggies are power packed with nutrients like potassium,
fiber, folate and a host of other vitamins and minerals. The higher the value the more
dense that vegetable is considered to be and the better it is for overall health.
Beets and beet greens? Watercress? Asparagus helps with blood pressure?
In this video we will be answering those questions
plus covering all veggies that are a powerhouse of nutrition.
Collard Greens
Let’s start off by talking about the most obvious choice for nutritionally dense veggies.
Collard greens are in the same family as broccoli, cabbage and others.
A diet that has the right balance of fruits and vegetables lowers the risk of heart disease,
osteoporosis and other chronic conditions.
These greens are an excellent source of vitamin K which keeps bones healthy, glucosinolates that
lower the chance of certain cancers and fiber which is a blessing in disguise for diabetics.
Skin looking dry and hair lifeless? This may be an indication that your body needs more greens.
What is the secret behind your shining hair and skin? Tell us in the comments below!
Swiss Chard
Anything green is good for you! Swiss chard is an excellent source for dietary fiber
and also has a plethora of vitamins, magnesium, potassium and iron. Tasting somewhat like spinach,
this green is gluten free and sugar free.
Adding one cup of swiss chard to your everyday diet will repair cell damage,
slow down age related cognitive decline and lower the possibility of heart disease.
This nutritional powerhouse is also hailed for its anti inflammatory
and antioxidants properties. Dairy free calcium is one mineral that is
found in abundance in chard and makes a great option for people with lactose intolerance.
Watercress Watercress is one
power packed, nutrient rich green which is usually overlooked. It belongs to the same family as kale,
cabbage and brussel sprouts, and adds a delicious spicy hint to any meal.
It’s low in calories and high in manganese, calcium, vitamins, especially vitamin K and
other nutrients. Being fat soluble in nature, the riboflavin, folate and pantothenic acid
keeps bones healthy, gets rid of harmful free radicals and boosts blood vessel health.
The goodness of the watercress doesn’t stop there!
Eating it in your sandwiches or salads will also get rid of the bad cholesterol.
This superfood is responsible for lowering the risk of premature mortality and disability.
Microgreens
In recent years, microgreens have gained popularity not just for their looks but
also their incredible health benefits. These seedlings of vegetables and herbs that can
be grown easily on your windowsill provide some key ingredients needed in your diet.
Fun to grow and tasty to eat, microgreens for amaranth, broccoli, kale, mustard and others,
boost mental and physical well being, help manage weight and prevent numerous diseases. Do you know
that microgreens contain a higher concentration of minerals and vitamins than their fully grown
versions? You can even add microgreen versions of veggies that contain carotenoids like cilantro and
red cabbage for extra health benefits. Asparagus
Who doesn’t love a side of steamed, crispy and nicely seasoned asparagus?
Asparagus deserves more recognition than a side dish. This spring veggie is packed to
the brim with nutrition and is a natural source for potassium, fiber and protein.
In case you’re watching your blood sugar, asparagus is just the vegetable you need.
It contains a special trace mineral called chromium that
enhances the ability to transport insulin from glucose to the cells.
Another important health benefit of asparagus is the antioxidants which slow down ageing by
getting rid of harmful free radicals. Also known for their brain boosting properties
and ability to keep some cancers at bay, these green veggies are always a great idea!
Kale Kale is the king among greens.
These curly bitter tasting veggies are one of the healthiest and most nutritious on the planet.
Just a single cup of chopped raw kale contains densely packed vitamin A,
K and C, copper, potassium and calcium just to name a few.
The large portion of fat in it is due to omega 3 fatty acids which maintain proper brain health.
Flavonoids, antioxidants, beta carotene and polyphenols are also found largely in kale that
lowers blood pressure, protects the heart against disease and displays anti viral properties.
Did you know that kale also has antidepressant and anti cancer properties?
Pumpkin When it comes to underrated superfoods,
pumpkin steals the show. It’s more than just a halloween decoration, pumpkin has some intense
medicinal properties. Half a cup of raw, diced pumpkin contains iron, fiber and zinc. However,
what makes it a powerhouse among vegetables is the presence of lutein and zeaxanthin
that helps to prevent cataracts and reduces the risk of macular degeneration.
Remember to always choose fresh pumpkin over canned to gain the most health benefits.
Beta carotene, the element responsible for its vibrant orange color plays a major role
in cell growth and maintaining health of various organs and bodily functions.
Spinach A rule of thumb is that any green veggie is the
body’s best friend. Spinach packs high amounts of folic acid, calcium and iron among other minerals
that have incredible health benefits. It’s also the best source of dietary potassium and magnesium
which are 2 of the most important electrolytes necessary for maintaining overall health.
Eat spinach raw or slightly cooked, as it contains more potassium than one cup of banana.
Spinach is also beneficial for maintaining healthy skin,
hair and strong bones, as well as helping with digestion, lowering the risk for heart disease
and improving blood glucose control in diabetics. Adding a little bit of these magic green leaves in
your curries will not just enhance the taste of the dish but will make it much healthier, too.
Are you eating the right vegetables?
Check out these vegetables you should and shouldn’t be eating.
Now back to the powerhouse veggies you should be eating regularly!
Chinese Cabbage Napa or chinese cabbage are
grown in mainland China. These crunchy and celery flavored leaves contain almost zero calories.
The insoluble dietary fiber and folic acid - which are some of the most essential compounds
found in DNA - offer protection against certain types of cancer while lowering high cholesterol.
Folate and B complex vitamins are available naturally in chinese cabbage that makes bones
stronger, healthier and decreases the risk of age related osteoporosis. Another chief
component found in this cabbage is potassium that regulates heart rate and blood pressure.
Leaf Lettuce Any salad remains incomplete
without adding a good helping of leafy greens and of course lettuce. This secret powerhouse veggie
is the healthiest out of all other lettuce varieties available at the grocery store.
Low in calories and high in vitamins and potassium,
leaf lettuce is one of the most nutrition dense greens you can find. From healthy sandwiches to
green juices, including it everyday will keep you hydrated and help with disease prevention.
Being incredibly rich in flavonoids, they protect the body from certain cancers as well.
Pregnant women are advised to eat lettuce along with other greens as
it plays a vital role in the prevention of neural tube defects during pregnancy.
Red Bell Pepper
Do you know fresh, raw bell peppers contain 92% water? Out of all the different colorful bell
peppers, red has the best nutritional value. These vibrant peppers are excellent sources of vitamins,
folic acid and potassium making it an ideal addition to any of your meals.
Available in a variety of sizes and packing some heat,
capsaicin is one element that sets this veggie apart from the rest. This is
because it promotes weight loss by suppressing appetite and making you feel fuller for longer.
Broccoli Broccoli is one of the most nutrient dense
veggies you can come across. The goodness of this green vegetable is known all over the world, and
why not! Broccoli is high in numerous nutrients like Vitamin C and K, iron, potassium and protein.
It is also one of the rare vegetables that have some of the highest protein making it
ideal for gym goers! Eating this green vegetable regularly will keep your skin glowing while also
supporting your immune system. From maintaining eye health to lowering the cholesterol levels,
broccoli has truly earned its place as one of the healthiest vegetables.
Eating vegetables everyday is important for maintaining good overall health.
They are rich sources of natural vitamins, minerals and other essential nutrients.
Including a healthy variety of vegetables will do wonders for your physical and mental health.
This is how you should be cooking vegetables without compromising their nutritional value.
Also check out the 9 healthiest foods you should be eating.
Watch these 2 videos to learn about how veggies are your best friends!
Which vegetable is your favorite and how do you include it in your diet?
Sound off in the comments below!