Vegetables are full of vitamins, minerals, fiber and powerful antioxidants. Eating vegetables of various colors will give you maximum nutrient benefits. You should eat 2 to 3 cups of vegetables every day as part of a balanced diet. If fresh veggies are not available, frozen varieties are your next best option. Fill half of your plate with veggies at lunch and dinner as an easy way to get in all of your servings.
Broccoli
Broccoli is high in vitamin C. Women need 75 mg of vitamin C each day, while men need as much as 90 mg, according to the Office of Dietary Supplements. A 1-cup serving of steamed broccoli provides around 100 mg of vitamin C. Foods high in vitamin C, such as broccoli, help boost your immune system, minimize symptoms of the common cold and aid in wound healing.
Carrots
Beta-carotene is the bright orange pigment found in carrots. Your body converts beta-carotene into retinol, which is a form of vitamin A. This vitamin promotes eye health and is essential for good vision. Enjoy steamed carrots with your steak, or snack on baby carrots in the afternoon. This veggie will help keep your eyes functioning at their best.
Sweet Potatoes
Sweet potatoes are a delicious addition to any entree. Wrap them in foil and bake them on low heat while you prepare the rest of your meal. This veggie provides a high amount of potassium. Foods high in potassium, like sweet potatoes, may help stabilize your blood pressure. One 5-inch sweet potato provides 440 mg of potassium. You should consume around 3,500 mg of potassium each day, suggests the Food Standards Agency.
Peas
Peas are green starchy vegetables that are high in soluble fiber. Soluble fiber dissolves in water and forms a gel that travels through your gut. Soluble fiber may help reduce your cholesterol and blood sugar levels. Women should consume 25 g of fiber throughout the day, and men need up to 38 g. A 1-cup serving of peas contains 9 g of fiber.
Spinach
Spinach is a leafy green vegetable that you can enjoy raw in a salad or sauteed and paired with a grilled chicken breast. Iron is a mineral typically found in animal products, but you can also get your daily intake of iron from spinach. This mineral carries oxygen throughout your body and helps regulate cell growth. Women require 18 mg of iron daily, while men only need 8 mg. A 1-cup serving of raw spinach has less than 1 mg of iron. You can consume more spinach by cooking it: A 1-cup serving of cooked spinach provides nearly 6.5 mg of iron.
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