8 Most Nutritious Vegetables to Eat Daily, according to our Resident Dietitian
Why Eat More Vegetables?
Eating a variety of vegetables is crucial for maintaining good health and preventing chronic diseases. Vegetables provide essential vitamins, minerals and fiber that our bodies need to function properly. Despite the numerous health benefits that are linked to increasing your vegetable intake, many people are lacking to get adequate amounts in their diet on a daily basis.
In this blog, we will expand upon the reasons why vegetables are an essential part of a healthy diet and how specific types of vegetables can offer unique health benefits such as chronic disease prevention, strengthened immunity, gut health improvements, and so much more. Here are eight of the most nutritious vegetables you can eat according to our resident Registered Dietitian, Jayne Pinsky, RD. Find these nutrient-packed vegetable superstars on our eclectic plant-based menu at Gracias Madre!
Vegetables at Gracias Madre
Kale
HEALTH BENEFITS: Kale is a nutrient-dense leafy green vegetable that is high in vitamin A, vitamin C, vitamin K, calcium, potassium and iron. Because of its nutrient profile, it offers plenty of benefits for anti-inflammation, heart health, eye health, digestive health and weight management.
TRY AT GRACIAS MADRE: Chopped Salad, Madre Bowl and Ceasar Salad
Bell Peppers
HEALTH BENEFITS: Bell peppers are known for their richness in vitamin C and beta-carotene which help to support immunity and protect against cellular damage caused by free radicals. Bell peppers have lutein and zeaxanthin, two carotenoids that are important for eye health and protective against age-related macular degeneration.
TRY AT GRACIAS MADRE: Chorizo Empanadas and Crab Cakes
Cauliflower
HEALTH BENEFITS: Cauliflower is a cruciferous vegetable that is high in fiber and promotes healthy digestion. It also contains sulforaphane, a compound that has been shown to have cancer-fighting properties and may help to prevent growth of potentially cancerous cells.
TRY AT GRACIAS MADRE: Coliflor Al Pastor
Tomatoes
HEALTH BENEFITS: Tomatoes are loaded with antioxidants, including lycopene, which can protect against cellular damage caused by free radicals. The unique antioxidant lycopene also has positive implications of heart health, skin health and cancer prevention.
TRY AT GRACIAS MADRE: Taco Salad, Tortilla Soup, Pico De Gallo & Salsa Varieties
Mushrooms
HEALTH BENEFITS: Mushrooms are a great source of plant-based protein, which is essential for maintaining and building muscle mass. Mushrooms contain beta-glucans, which have been shown to strengthen the immune system. The vitamin D, B vitamins, selenium, potassium and copper in mushrooms also give mushrooms a very unique nutrient profile.
TRY AT GRACIAS MADRE: Mushroom Quesadilla, Mushroom Fajitas and Mole & Mushroom Tamale
Brussels sprouts
HEALTH BENEFITS: Brussels sprouts are a cruciferous vegetable that are naturally high in fiber, folate, potassium, vitamin C, and vitamin K. The vitamin K helps to maintain healthy bones and can help prevent osteoporosis.
TRY AT GRACIAS MADRE: Crispy Pesto Brussels Sprouts
Cabbage
HEALTH BENEFITS: Cabbage is a great source of several vitamins and minerals, including vitamin C, vitamin K, folate and potassium. Cabbage also contains probiotics and probiotics that support growth of healthy gut bacteria and improve gut integrity.
TRY AT GRACIAS MADRE: Taco Salad
Spinach
HEALTH BENEFITS: Spinach is a nutrient-dense leafy green vegetable that is high in iron, vitamin K, vitamin A, folate and calcium. Spinach is a great source of bone-building nutrients such as calcium and vitamin K, which support optimal bone health.
TRY AT GRACIAS MADRE: Ranchero Bowl
Main Takeaway
Incorporating a variety of these nutrient-dense vegetables into your diet can provide numerous health benefits including improved digestion, immune function, heart health, anti-inflammation and prevention of chronic disease development. Come join us at Gracias Madre where we elevate the flavor and appeal of generic vegetables and transform them into beautiful and delectable plant-based dishes.
WRITTEN BY
Jayne Pinsky, Gracias Madre’s Resident Dietitian, RD
References
Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015;44(10):1309-1321.
Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-516. Published 2012 Jul 1. doi:10.3945/an.112.002154
Dias, J. S. (2012, October 12). Nutritional quality and health benefits of vegetables: A Review. Food and Nutrition Sciences. Retrieved March 3, 2023, from https://www.scirp.org/journal/paperinformation.aspx?paperid=23384
Mohammed SG, Qoronfleh MW. Vegetables. Adv Neurobiol. 2020;24:225-277. doi: 10.1007/978-3-030-30402-7_9. PMID: 32006363.