1. A Healthy Shade of Red
Red vegetables contain lycopene, which is a powerful antioxidant. Lycopene may help reduce the risk of cancer and heart disease. Get a healthy dose of red vegetables by eating tomatoes, red bell peppers, beets, rhubarb and radishes. Lycopene is actually absorbed better from tomato products like tomato paste, sauce and cooked tomatoes than in raw tomatoes. So double up on your spaghetti or pizza sauce at your next meal.
2. Dine Daily on Sunny Orange Vegetables
Get your fill of orange veggies every day. Carrots, sweet potatoes and pumpkin are easy to incorporate into your daily diet. Add all three into soups, sauces or bread and muffin mixes by grating or mashing them first. Orange vegetables are a must, as they contain beta-carotene, an antioxidant than strengthens the immune system. Another immune system booster that orange vegetables contain a good amount of is Vitamin C. Some orange and yellow vegetables, like corn and squash, are high in heart-healthy fiber.
3. The Darker the Green, the Finer the Benefits
When you go green, choose the darkest green vegetables you can. As a general rule of thumb with all vegetables, the darker and deeper the color, the more nutrients they provide. Leafy greens like spinach and kale contain the nutrient folate, which is essential in reducing birth defects. Folate also helps keep your heart healthy. Cruciferous vegetables like broccoli, cabbage and Brussels sprouts may help protect against cancer.
4. Purple Protects Your Heart
Anthocyanins is the pigment that gives blue and purple vegetables their color. It's another antioxidant that helps protect your cells from damage. Anthocyanins protect against heart disease and strokes as well as cancer. Some options for getting your daily dose of purple vegetables are purple cabbage, purple potatoes and especially eggplant. Eggplant comes in an assortment of varieties. Eggplant is a vegetable that you want to cook before eating, so dig through your cookbooks or ask around for some recipes that feature this colorful and healthy vegetable.
5. Mighty Whites to Boost the Immune System
White vegetables contain the vegetables in the onion group. Garlic, shallots, onions, scallions and leeks contain allicin, a phytochemical that helps lower your cholesterol and blood pressure. Your immune system gets a good boost from this group of vegetables, too. White potatoes are rich in potassium, which our muscles need for proper functioning. Don't boil your potatoes though, because the potassium leeches into the water. Instead, try baking your potato in the oven or steaming it in a microwave.
Member Comments