Vegetables are one of the most important food groups.
(Plus how to make them taste great!)
Each one of their picks supports immune function, detoxification, and more.
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1.
Dark leafy greens
Don’t underestimate the power of a loaded mixed greens salad.
“It also provides fiber and even 3 grams of protein per serving.”
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Pro tip: Cookingkale and spinachis a great way to enhance the bioavailability of its bone-strengthening calcium.
This healthyspinach artichoke dipis also a great choice.
Summary
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Cruciferous veggiescontain sulfur-containing phytochemicals called glucosinolates (and their byproduct sulforaphane).
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Try it:Consider this crispsesame-ginger broccolirecipe or blend them into asmoothiefor added nutrients.
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3.
“It’s also an approachable ‘gateway’ vegetable for skeptics when it’s roasted until crispy.”
For example, it’s a great source of iodine, which helps maintain healthythyroid hormonelevels.
It’s all about balance!
If you might find fresh sea asparagus, thischickpea and samphire saladis a perfect introductory sea veggie dish.
“It also has been noted for its potential to help support the liver’s naturaldetoxification3process.”
Try it:Thisbrain-supporting pasta dishis a great option.
In addition to being a good source of vitamin C and fiber, red cabbage contains anthocyanins.
“These pigments are powerful antioxidants,” says Cording.
Research5has shown that anthocyanins help enhance memory and cognition as well aslowering cholesterol6.
Try it:This antioxidant-packedcabbage and pomegranate saladis a delicious way to detox after a period of overindulgence.
while containing many of the same powerful nutrients.
Or go for our healthy spin on aroot veggie and fig farro salad.
Try it:Thisplant-based “chorizo” chili recipeis the perfect way to reap garlic’s immune-boosting perks.
Bonus:Heating onions16doesn’t seem to lower their quercetin content.
Try it:Thiszingy side saladcontains raw red onion and tastes like summer in a bowl.
Chili & cayenne peppers
Strong flavors often mean big health benefitsand spicy peppers are no exception.
Look for high-fiber choices packed with lots of vitamins and minerals, plus antioxidant benefits."
One way to ensure you’re getting a decent amount of antioxidants is by opting for deeply hued picks.
Think dark green, bright orange and red, deep purple.
Buying locally grown vegetables from a farmers market or food co-op is great for this reason but not essential.
Next time you sit down for a meal planning session, keep this list close at hand.
And if you prefer to bolster your vegetable intake with a supplement, check out ourgreens powder roundup.
