Are you eating your vegetables? Chances are, even if you do get some vegetables, you’re not eating enough. In 2019, the Centers for Disease Control and Prevention found that only 10% of Americans meet their daily intake of vegetables.
But it’s never too late to make a change.
We’ve covered the healthiest type of lettuce, the most nutritious potato options, and the bell pepper with the most antioxidants, but what reigns supreme when we look at vegetables as a food group? Here are the best greens to include for health benefits.
The healthiest vegetables to include in your diet
Any vegetable will provide essential nutrients, so don’t discriminate, registered dietitian Danielle Crumble Smith previously told USA TODAY. But if you want to increase your vegetable intake and diversify your options, here are some of the best varieties.
Darker leafy greens are rich in many vitamins, including vitamins K and C, calcium, and plenty of antioxidants, Crumble Smith says.
Vitamin K has benefits for cardiovascular and bone health and vitamin C helps protect blood cells against disease and aids in the absorption and storage of iron. Calcium supports healthy bones, teeth, muscles, hormone production and other body functions. Spinach and kale also contain lutein and zeaxanthin, two antioxidants that benefit eye health.
Here are the best green leafy vegetables to include in your diet, according to Crumble Smith:
- Spinach
- Swiss chard
- Cabbage greens
- Mustard leaves
- Beet greens
Cruciferous vegetables are a great addition to your diet because they contain fiber and phytonutrients, which help prevent cell damage. They also contain indole-3-carbinol, a compound shown to reduce the risks of estrogen-related cancers, as well as colon cancer, says Crumble Smith.
Cruciferous vegetables are also rich in folate, a water-soluble nutrient that benefits the digestive system and can prevent common cancers, cardiovascular disease, infertility, stroke, dementia and Alzheimer’s disease. They also contain vitamin K, and the dark green ones contain vitamins A and C, according to the Academy of Nutrition and Dietetics.
Try adding these cruciferous vegetables to your daily vegetable intake, advises Crumble Smith:
- Broccoli
- cabbage
- cauliflower
- Brussels sprouts
- Asparagus
- Col
- Chinese cabbage
Why are vegetables good?
Eating a variety of vegetables ensures that your body gets the vitamins and nutrients it needs to function daily., This is especially crucial for those Americans don’t get enough of, like fiber and potassium. Studies show that fruit and vegetable intake is associated with a lower risk of cardiovascular disease, cancer and mortality.
Even frozen vegetables are a healthy option. They may even offer more nutrients than those purchased at your local supermarket because you don’t know how long it’s been since the harvest date, Crumble Smith previously told USA TODAY.
“They are frozen at their peak stage of ripening when all those nutrients are there and preserved,” he said. “Frozen vegetables are a great option and very nutrient dense and also great for people who forget there are vegetables in the fridge that could go bad before they get there.”
How many servings of vegetables a day?
The US Department of Agriculture recommends 2 to 3 cups of vegetables per day for adult women and 3 to 4 cups for adult men. Here are some examples of what is considered “a cup” of vegetables:
- One cup of cooked dark green vegetables
- 1 cup broccoli (fresh or frozen)
- Two cups of fresh raw leafy greens
- Two medium carrots or a cup of baby carrots
- A large pepper
- One large baked sweet potato or one cup mashed or sliced
- an avocado
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