Veggies that Pack a Punch

By Lizzie Streit, MS, RDN, LD 

Vegetables providing health benefits isn’t necessarily breaking news. Most people know that there’s actually something to the old adage, “eat your veggies.” Eating more vegetables — and other whole plant foods like fruits — has been associated with a reduced risk of chronic diseases. 

All vegetables are rich in nutrients and health-promoting compounds, but certain ones really stand out. Here are 7 vegetables that pack a punch. 

1 – Leafy greens 

Leafy green vegetables, such as kale, collard greens, spinach, and arugula, are exceptionally healthy. They’re a good source of vitamin K, a fat-soluble vitamin necessary for blood clotting, and folate, a water-soluble B vitamin that supports healthy fetal development. Plus, they provide carotenoids like lutein that may help slow cognitive decline. Enjoy leafy greens in salads, soups, or smoothies. 

2 – Brussels sprouts 

A member of the cruciferous family, Brussels sprouts are known for their possible anti-cancer properties. Specifically, they contain compounds called isothiocyanates that may act as antioxidants and protect cells from damage. Try Brussels sprouts raw in a salad or roasted as a side dish. 

3 – Artichokes 

Artichokes are very high in dietary fiber. Not only does fiber keep you full, but it may also help regulate cholesterol levels. Plus, these edible thistles are packed with vitamins and minerals that support health. Roasted artichokes with lemon dipping sauce make a great appetizer, snack, or side dish! 

4 – Beets 

These colorful root vegetables are a great choice, thanks to their impressive nutrient profile and high concentrations of nitrates. In the body, nitrates can be changed into a compound that helps reduce blood pressure. You can add beets to just about anything — salads, smoothies, soups, and bowls. Roasted beets pair well with goat cheese and walnuts for a tasty side dish. 

5 – Mushrooms 

Though they’re technically a fungi, mushrooms rank high on the list of vegetables to eat. The compounds in mushrooms may have beneficial properties ranging from anti-inflammatory to cholesterol-lowering. Add raw mushrooms to salads for a nutritional punch, or enjoy cooked mushrooms in healthy casseroles or pasta dishes. Portobello mushrooms can be roasted and stuffed or used as a vegetarian burger option. 

6 – Carrots 

Popular for their taste and versatility, carrots are also a highly nutritious vegetable. They are an excellent source of beta-carotene, a compound that converts to vitamin A in the body and supports eye health. They also provide potassium and fiber, all while being low in calories. Eat carrots raw with hummus, roasted with olive oil and herbs, or shredded and added to muffins, yogurt, or oatmeal. 

7 – Bell Peppers 

Bell peppers are an excellent source of immune-supporting vitamin C. In fact, red bell peppers contain more vitamin C by weight than oranges. Plus, peppers contain plenty of other nutrients and beneficial compounds, including antioxidants that may protect against disease. Some delicious ways to enjoy bell peppers include raw with dip, on salads, or in sandwiches, roasted and tossed with pasta, or stuffed with marinated beans. 

Note from Healthy For Life Meals: We include these powerhouse vegetables in our freshly prepared, weight loss meal plans. You’ll love the variety of preparations and flavors we offer. Use promo code TryHFLM and save $10 on your first 7-day order.