The UN General Assembly named 2021 the International Year of Fruits and Vegetables (IYFV). The designation brings with it a chance to raise awareness around the world of the essential role fruits and vegetables play in food security and nutrition.
Plant-based meal delivery service Thistle peraditasikmalaya compiled a list of 20 common vegetables with serious nutritional benefits using reliable journal studies and news articles. From the magnesium-rich sunchoke, which can help you fall asleep faster and stay asleep longer, to the beta carotene rich carrot, which can stave off eyesight decline, the options are endless for using vegetables to improve your overall health and well-being.
Brussels sprouts
Brussels sprouts have become a widely popular side dish at restaurants and in homes. Delicious roasted in the oven or sauteed, this cruciferous vegetable carries a range of health benefits. These include their high fiber content, folate, and an array of vitamins. To fully enjoy brussels sprouts, consider roasting them to a crisp and topping them with a high-protein cheese or simply spicing them with iodine-rich sea salt.
There are hundreds of reasons why eating more plants is good for you and the planet but check out out top 10 reasons here.
Spinach
Vegetarians and vegans, in particular, are wise to load up on spinach. The leafy green is full of iron, which is also commonly found in meat and animal products. Spinach can also help with high blood pressure. Studies have found that even over a short period of time, increasing the consumption of spinach can lead to lowered blood pressure and improved cardiovascular health. Get spinach in everything from a salad to a sauteed side with a protein for dinner.
Chard
Chard may be a relative of beets, but it’s grown for its leaves rather than its roots. It is an excellent source of potassium, which helps reduce blood pressure and water retention, and works well for regulating fluid balance and nerve signals. In some studies, subjects were found to have a 21% lower risk of stroke with every 1.64 grams of potassium they ate. Chard leaves can be chopped for salads, added to omelets, tossed in a smoothie, cooked in a stir fry or soup, and whole leaves can even be used as a wrap, taco-style, or added to sandwiches.
Broccoli
Broccoli is a famously healthy vegetable. The National Cancer Institute has reported on studies conducted to determine if broccoli may help prevent cancer. Broccoli belongs to the cruciferous vegetable family, which release indoles and other biologically active compounds when they are broken down in the body. Some research has shown that these can inhibit the development of cancer in certain organs. Broccoli is particularly delicious grilled with olive oil and topped with garlic.
Red peppers
Red peppers are full of antioxidants and bioactive chemicals. These include vitamin C, beta carotene, and flavonoids. Beta carotene is a powerhouse nutrient. It can help improve eyesight, and promote immune system health. There are plenty of ways to work red peppers into your diet. They are excellent grilled on everything from tacos to salads, and work particularly well in the summer months sliced up with guacamole.
Green peppers
Green peppers have a duo of ingredients that work particularly well together. Namely, iron and vitamin C. Iron helps with everything from energy levels to preventing anemia. Vitamin C, in addition to its other health benefits, acts as a carrier for iron—which means it helps the body derive more benefits from it. Slice up your green peppers and enjoy them roasted in a salad, or just eat raw with hummus or another dip.
Potatoes
Potatoes can help with blood sugar control. This is because potatoes contain a resistant starch that helps lower insulin resistance, which in turn helps blood sugar control. The key thing with potatoes is not to let the preparation method take away the health benefits. French fries may not be the best way to get your potato nutrients—instead, simply cube them and cover them in olive oil before baking in the oven.