Nutritionists Share the One Veggie You Should Eat Every Day

Plus, vegetables that you should eat in moderation.

As we all know, vegetables are an essential element of a balanced and nutritious diet. Whether you like vegetables with dinner or as a hummus snack, there are many different ways to enjoy them.

“Vegetables have a great combination of certain vitamins, cancer-fighting polyphenols, immune-boosting antioxidants and fiber found in certain vegetables,” she says. Fiorella DiCarlo RD, CDN. “Fiber is wildly beneficial for heart health, weight management, lowering cholesterol, and building a healthy gut. Having a healthy gut is essential for a healthy GI tract, immune system, and mood.”

Also, as a general rule, the next time you hit the produce aisle, remember that the healthiest vegetables are typically the brightest.

“The most nutritious vegetables are the brightly colored ones” Beth Wyman, MPH, RD, states. “Think dark green, bright orange, bright red. That means choosing kale instead of lettuce, or green peppers over cucumbers.

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While it’s no secret that vegetables are good for you, there is one at the top of the list.

A Vegetable You Should Eat Every Day

Bet you didn’t see this coming: Asparagus is one of the most nutritious vegetables, as it provides vitamins C and K and folate. DiCarlo explains that it also has the antioxidant quercetin, which is great for the immune system.

It also contains insoluble fiber, which aids bowel movements and reduces constipation. Asparagus also contains the amino acid asparagine, making it a natural diuretic that helps reduce water retention and bloating.

The best way to cook asparagus to preserve its nutrient content? Quickly sauté, steam or fry, DiCarlo.

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Related: 17 Super Easy Low-Carb Vegetable Recipes

Vegetables that should be consumed in moderation

While you can eat asparagus every day, there are other vegetables that are better to consume less often. These include:

Peas, carrots and corn

“All vegetables have some nutritional benefits, but peas, carrots, and corn (which is really a grain) should be used as starch in meals, or in more moderate amounts,” says DiCarlo.

from vegetables

These include broccoli and Brussels sprouts, which are packed with nutrition and offer benefits like anti-inflammatory, brain-boosting, and cancer-fighting compounds. However, they contain glucosinolates, which are sulfur-containing chemicals that can cause gas. Johna Burdeos, RD explains.

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If you are particularly bloated and gassy after eating cruciferous vegetables, reduce or consider other vegetables to eat. Also, cooked cruciferous vegetables are typically better tolerated than raw.

canned vegetables

Wyman notes that canned vegetables tend to add salt and are not nutrient-dense due to the canning process.

white potato

The white potato is a starchy vegetable that doesn’t have a lot of “healthy” properties; Dana Ellis Hunnes PhD, MPH, RDsenior clinical dietitian UCLA Medical Center, assistant professor UCLA Fielding School of Public Health and author Survival Recipe, explains. However, it is important to note that they contain some health benefits and should be consumed in moderation.

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