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5 Vegetables You Should Be Eating!
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A healthy diet should include a wide variety of vegetables of all shapes and colors. Each color represents different benefits, vitamins and nutrients. The following 5 foods are a powerhouse in their respective classes and are some of the easiest and most delicious vegetables to include in our diet. These vegetables cover an array of health benefits.
1. Onions: This everyday vegetable adds delicious flavor to any meal. Raw, cooked, mild, sweet, are just a few ways to.jpg)
eat and taste the nutrient packed onions. Onions contain flavonoid phytonutrients such as quercetin (about 21.2mg per ounce cup), a strong anti-inflammatory which is known not only to promote heart health but to also help with seasonal allergies. The onions with the most concentration of quercetin are the yellow and red variety. Onions also contain a great source of chromium. This mineral is much depleted from our soils and is difficult to find in large amounts in many other foods. Chromium is one of the minerals that play a key role in balancing blood sugar. Onions also contain a good amount of folate which is known for its crucial role in healthy babies. Onions are a great source of phosphorous which is one of the key nutrients in bone health among others.
eat and taste the nutrient packed onions. Onions contain flavonoid phytonutrients such as quercetin (about 21.2mg per ounce cup), a strong anti-inflammatory which is known not only to promote heart health but to also help with seasonal allergies. The onions with the most concentration of quercetin are the yellow and red variety. Onions also contain a great source of chromium. This mineral is much depleted from our soils and is difficult to find in large amounts in many other foods. Chromium is one of the minerals that play a key role in balancing blood sugar. Onions also contain a good amount of folate which is known for its crucial role in healthy babies. Onions are a great source of phosphorous which is one of the key nutrients in bone health among others. 2. Garlic: Garlic contains many of the same phytonutrients as onions but with an added bonus. This wonderfully .jpg)
aromatic and tasty bulb contains magnificent antiviral and antibiotic properties as well as good levels of vitamin C, anti-inflammatory compounds, calcium, phosphorus and many other important vitamins, protiens and minerals. Garlic is touted for its ability to help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections. When garlic is chopped or crushed, it releases a sulfur compound knows as Allicin. This substance paired with its vitamin C content may be responsible for its effectiveness against colds, flu, stomach viruses and yeast infections. Some studies have shown that eating garlic for two or more servings a week may protect against colon cancer. There are a variety of different ways to prepare garlic but whether you choose to eat it raw, cooked, eat it alone, juice it, roast it or make it into dips, the most important thing is to include it as a regular part of your diet.
aromatic and tasty bulb contains magnificent antiviral and antibiotic properties as well as good levels of vitamin C, anti-inflammatory compounds, calcium, phosphorus and many other important vitamins, protiens and minerals. Garlic is touted for its ability to help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections. When garlic is chopped or crushed, it releases a sulfur compound knows as Allicin. This substance paired with its vitamin C content may be responsible for its effectiveness against colds, flu, stomach viruses and yeast infections. Some studies have shown that eating garlic for two or more servings a week may protect against colon cancer. There are a variety of different ways to prepare garlic but whether you choose to eat it raw, cooked, eat it alone, juice it, roast it or make it into dips, the most important thing is to include it as a regular part of your diet. 3. Kale –Of all of the leafy greens to choose from, kale is probably the most ignored and yet the most nutritious. Kale .jpg)
is packed with vitamin K (1062.1 mcg per one cup), vitamin A (9620 IU per cup), vitamin C, calcium, and potassium and phosphorous among others. Kale, like its cruciferous vegetable brothers and sisters, contain the largest amount of sulfur compounds, which are responsible for increasing the liver’s ability to produce enzymes which can neutralize substances that can be harmful and toxic. In a nutshell, Kale is low in calories, high in nutrients, dietary fiber, contains energy producing vitamins such as iron, B1, B2, and niacin as well as contains powerful antioxidants. When it comes to optimal nutrition and weight control, Kale is at the top of the list.
is packed with vitamin K (1062.1 mcg per one cup), vitamin A (9620 IU per cup), vitamin C, calcium, and potassium and phosphorous among others. Kale, like its cruciferous vegetable brothers and sisters, contain the largest amount of sulfur compounds, which are responsible for increasing the liver’s ability to produce enzymes which can neutralize substances that can be harmful and toxic. In a nutshell, Kale is low in calories, high in nutrients, dietary fiber, contains energy producing vitamins such as iron, B1, B2, and niacin as well as contains powerful antioxidants. When it comes to optimal nutrition and weight control, Kale is at the top of the list. 4. Dandelion - Dandelion is rich in vitamin A, C, iron and calcium. The green leaves of the dandelion flower are .jpg)
powerful detoxifiers for the liver the kidneys, the blood, the gall bladder, and the digestive tract. In today’s world with so many preservatives, chemicals and other harmful toxins we breathe, ingest and absorb every day, a green like dandelion is a great defense in its assistance of detoxification. The health benefits of dandelion include; Bone Health, Liver Disorders, Diabetes, Urinary Disorders, Skin Care, Acne, Weight Loss, Cancer, Jaundice, Gall Bladder Disorders, Anemia, and High Blood Pressure. Dandelion can be used as a vegetable, juiced, and taken internally in pill form or tincture or in liquid form as a tea. Dandelion is a good source of fiber and promotes healthy digestion. It is used to help with bloating, constipation and is considered a natural diuretic. Dandelion can assist in the healing of all the conditions mentioned earlier with no harmful side effects.
powerful detoxifiers for the liver the kidneys, the blood, the gall bladder, and the digestive tract. In today’s world with so many preservatives, chemicals and other harmful toxins we breathe, ingest and absorb every day, a green like dandelion is a great defense in its assistance of detoxification. The health benefits of dandelion include; Bone Health, Liver Disorders, Diabetes, Urinary Disorders, Skin Care, Acne, Weight Loss, Cancer, Jaundice, Gall Bladder Disorders, Anemia, and High Blood Pressure. Dandelion can be used as a vegetable, juiced, and taken internally in pill form or tincture or in liquid form as a tea. Dandelion is a good source of fiber and promotes healthy digestion. It is used to help with bloating, constipation and is considered a natural diuretic. Dandelion can assist in the healing of all the conditions mentioned earlier with no harmful side effects.5. Sweet potatoes: This earthy root vegetable may help boost the immune system, deliver vitamin C and folate (which .jpg)
may reduce the risk of heart disease and prevent certain birth defects), is rich in beta-carotene, and is low on the glycemic index and glycemic load charts. The sweet potato, unlike most orange/yellow color vegetables rich in beta-carotene, does not belong to the nightshade family. Some people find they are allergic to nightshade vegetables or that they can aggravate conditions like arthritis and eczema. Aside from its antioxidant and nutrient profile, sweet potatoes are rather satisfying and can be helpful in curbing sugar cravings. Because of their sweet flavor, snacking on them or eating them with a meal can satisfy your cravings for sugar. This benefit helps stop unwanted dessert binges and avoid those harmful blood sugar crashes.
may reduce the risk of heart disease and prevent certain birth defects), is rich in beta-carotene, and is low on the glycemic index and glycemic load charts. The sweet potato, unlike most orange/yellow color vegetables rich in beta-carotene, does not belong to the nightshade family. Some people find they are allergic to nightshade vegetables or that they can aggravate conditions like arthritis and eczema. Aside from its antioxidant and nutrient profile, sweet potatoes are rather satisfying and can be helpful in curbing sugar cravings. Because of their sweet flavor, snacking on them or eating them with a meal can satisfy your cravings for sugar. This benefit helps stop unwanted dessert binges and avoid those harmful blood sugar crashes. Either way you slice it, these vegetables should be on the top of your shopping list especially when they are in season. Eating vegetables like these as a part of your weekly diet can increase your energy, help you maintain a healthy weight, neutralize harmful toxins we are exposed to on a daily basis, assist in weight loss and most importantly promote vibrant health.
For more information on how to prepare these wonderful foods, cooking classes and recipes please visit: www.symptomfreewellness.com
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