𝗪𝗲 𝗮𝗹𝗹 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝗲𝗮𝘁𝗶𝗻𝗴 𝘃𝗲𝗴𝗴𝗶𝗲𝘀 𝗮𝗿𝗲 𝗴𝗼𝗼𝗱 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝘁𝗵𝗮𝘁 𝗵𝗮𝗹𝗳 𝘆𝗼𝘂𝗿 𝗽𝗹𝗮𝘁𝗲 𝗮𝘁 𝗲𝗮𝗰𝗵 𝗺𝗲𝗮𝗹 𝘀𝗵𝗼𝘂𝗹𝗱 𝗯𝗲 𝗰𝗼𝗺𝗽𝗿𝗶𝘀𝗲𝗱 𝗼𝗳 𝘁𝗵𝗲𝗺 - 𝗯𝘂𝘁 𝘄𝗵𝗶𝗰𝗵 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀 𝗮𝗿𝗲 𝗳𝗼𝘂𝗻𝗱 𝘁𝗼 𝗯𝗲 𝘁𝗵𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝘀𝘁 𝗮𝗻𝗱 𝘀𝘁𝗮𝗻𝗱 𝗼𝘂𝘁 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗿𝗲𝘀𝘁? 𝗕𝗲𝗹𝗼𝘄 𝗮𝗿𝗲 𝗺𝘆 𝘁𝗼𝗽 𝟭𝟬.
𝟏. 𝐒𝐩𝐢𝐧𝐚𝐜𝐡 🥬
• One cup of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories
• Lots of antioxidants which can help reduce the risk of chronic disease
𝟐. 𝐂𝐚𝐫𝐫𝐨𝐭𝐬 🥕
• Packed with vitamin A, providing 428% of the daily recommended value in just one cup
• Contains the antioxidant Beta Carotene (giving them a bright orange colour) which has been linked to cancer prevention
• High in vitamin C, vitamin K, and potassium
𝟑. 𝐁𝐫𝐨𝐜𝐜𝐨𝐥𝐢 🥦
• 1 cup of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese, and potassium
• Belongs to the cruciferous family of vegetables and is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate
• May also help reduce the risk of chronic disease by protecting against oxidative stress
𝟒. 𝐁𝐫𝐮𝐬𝐬𝐞𝐥𝐬 𝐒𝐩𝐫𝐨𝐮𝐭𝐬
• Provides a good amount of vitamin K, vitamin A, vitamin C, folate, manganese, and potassium
• Like broccoli, brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds
• Contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells
𝟓. 𝐊𝐚𝐥𝐞 🥬
• 1 cup of raw kale contains plenty of B vitamins, potassium, calcium and copper and fulfills your entire daily requirement for vitamins A, C, and K
• High amount of antioxidants which is beneficial in promoting heart health
𝟔. 𝐆𝐫𝐞𝐞𝐧 𝐏𝐞𝐚𝐬
• One cup of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin, and folate
• High in fiber and supports digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements
• Rich in saponins, a group of plant compounds known for their anti-cancer effects
𝟕. 𝐒𝐰𝐢𝐬𝐬 𝐂𝐡𝐚𝐫𝐝 🥬
• Low in calories but high in many essential vitamins and minerals - 1 cup contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium
• Potential to prevent damage caused by diabetes mellitus
• ½ cup provides one-third of your daily folate needs
• Plenty of selenium, vitamin K, thiamin, and riboflavin
• Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy
𝟗. 𝐒𝐰𝐞𝐞𝐭 𝐏𝐨𝐭𝐚𝐭𝐨 🥔
• One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese
• High in Beta Carotene and one sweet potato fulfills 438% of your daily vitamin A needs
• Caiapo is a type of white sweet potato that may have an anti-diabetic effect
𝟏𝟎. 𝐂𝐨𝐥𝐥𝐚𝐫𝐝 𝐆𝐫𝐞𝐞𝐧𝐬 🥬
• 1 cup of cooked collard greens contains 5 grams of fiber, 4 grams of protein
• One of the best plant sources of calcium available, along with other leafy greens, broccoli, and soybeans (calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis
• One serving of collard greens per week has been linked to a decreased risk of glaucoma, an eye condition that can lead to blindness
Next time you're at your local Vancouver grocery store stocking up on fresh fruits and vegetables, remember this list of the top 10 healthiest vegetables that should be a staple in your diet.
As they say, you can't exercise away a bad diet. Going to the gym every day of the week will still not be sufficient enough to see the results you are looking for without a well rounded healthy lifestyle, which most certainly includes the foods you nourish your body with.
If you're in need of some help both in your kitchen and in the gym, send me an email at firstname.lastname@example.org to inquire about personal training sessions with me at a gym near you in Vancouver.
'Commit to be fit'