Top 10 Healthiest Vegetables

๐—ช๐—ฒ ๐—ฎ๐—น๐—น ๐—ธ๐—ป๐—ผ๐˜„ ๐˜๐—ต๐—ฎ๐˜ ๐—ฒ๐—ฎ๐˜๐—ถ๐—ป๐—ด ๐˜ƒ๐—ฒ๐—ด๐—ด๐—ถ๐—ฒ๐˜€ ๐—ฎ๐—ฟ๐—ฒ ๐—ด๐—ผ๐—ผ๐—ฑ ๐—ณ๐—ผ๐—ฟ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต ๐—ฎ๐—ป๐—ฑ ๐˜๐—ต๐—ฎ๐˜ ๐—ต๐—ฎ๐—น๐—ณ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฝ๐—น๐—ฎ๐˜๐—ฒ ๐—ฎ๐˜ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—บ๐—ฒ๐—ฎ๐—น ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ ๐—ฏ๐—ฒ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ฟ๐—ถ๐˜€๐—ฒ๐—ฑ ๐—ผ๐—ณ ๐˜๐—ต๐—ฒ๐—บ - ๐—ฏ๐˜‚๐˜ ๐˜„๐—ต๐—ถ๐—ฐ๐—ต ๐˜ƒ๐—ฒ๐—ด๐—ฒ๐˜๐—ฎ๐—ฏ๐—น๐—ฒ๐˜€ ๐—ฎ๐—ฟ๐—ฒ ๐—ณ๐—ผ๐˜‚๐—ป๐—ฑ ๐˜๐—ผ ๐—ฏ๐—ฒ ๐˜๐—ต๐—ฒ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐—ถ๐—ฒ๐˜€๐˜ ๐—ฎ๐—ป๐—ฑ ๐˜€๐˜๐—ฎ๐—ป๐—ฑ ๐—ผ๐˜‚๐˜ ๐—ณ๐—ฟ๐—ผ๐—บ ๐˜๐—ต๐—ฒ ๐—ฟ๐—ฒ๐˜€๐˜? ๐—•๐—ฒ๐—น๐—ผ๐˜„ ๐—ฎ๐—ฟ๐—ฒ ๐—บ๐˜† ๐˜๐—ผ๐—ฝ ๐Ÿญ๐Ÿฌ.


๐Ÿ. ๐’๐ฉ๐ข๐ง๐š๐œ๐ก ๐Ÿฅฌ

โ€ข One cup of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement โ€” all for just 7 calories

โ€ข Lots of antioxidants which can help reduce the risk of chronic disease


๐Ÿ. ๐‚๐š๐ซ๐ซ๐จ๐ญ๐ฌ ๐Ÿฅ•


โ€ข Packed with vitamin A, providing 428% of the daily recommended value in just one cup

โ€ข Contains the antioxidant Beta Carotene (giving them a bright orange colour) which has been linked to cancer prevention

โ€ข High in vitamin C, vitamin K, and potassium


๐Ÿ‘. ๐๐ซ๐จ๐œ๐œ๐จ๐ฅ๐ข ๐Ÿฅฆ


โ€ข 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

โ€ข 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

โ€ข May also help reduce the risk of chronic disease by protecting against oxidative stress


๐Ÿ’. ๐๐ซ๐ฎ๐ฌ๐ฌ๐ž๐ฅ๐ฌ ๐’๐ฉ๐ซ๐จ๐ฎ๐ญ๐ฌ


โ€ข Provides a good amount of vitamin K, vitamin A, vitamin C, folate, manganese, and potassium

โ€ข Like broccoli, brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds

โ€ข Contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells


๐Ÿ“. ๐Š๐š๐ฅ๐ž ๐Ÿฅฌ


โ€ข 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

โ€ข High amount of antioxidants which is beneficial in promoting heart health

๐Ÿ”. ๐†๐ซ๐ž๐ž๐ง ๐๐ž๐š๐ฌ


โ€ข 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

โ€ข High in fiber and supports digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements

โ€ข Rich in saponins, a group of plant compounds known for their anti-cancer effects


๐Ÿ•. ๐’๐ฐ๐ข๐ฌ๐ฌ ๐‚๐ก๐š๐ซ๐ ๐Ÿฅฌ


โ€ข 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

โ€ข Potential to prevent damage caused by diabetes mellitus


๐Ÿ–. ๐€๐ฌ๐ฉ๐š๐ซ๐š๐ ๐ฎ๐ฌ


โ€ข ยฝ cup provides one-third of your daily folate needs

โ€ข Plenty of selenium, vitamin K, thiamin, and riboflavin

โ€ข Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy


๐Ÿ—. ๐’๐ฐ๐ž๐ž๐ญ ๐๐จ๐ญ๐š๐ญ๐จ ๐Ÿฅ”


โ€ข 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

โ€ข High in Beta Carotene and one sweet potato fulfills 438% of your daily vitamin A needs

โ€ข Caiapo is a type of white sweet potato that may have an anti-diabetic effect


๐Ÿ๐ŸŽ. ๐‚๐จ๐ฅ๐ฅ๐š๐ซ๐ ๐†๐ซ๐ž๐ž๐ง๐ฌ ๐Ÿฅฌ


โ€ข 1 cup of cooked collard greens contains 5 grams of fiber, 4 grams of protein

โ€ข 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

โ€ข 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 powrhouseathletics@gmail.com to inquire about personal training sessions with me at a gym near you in Vancouver.




Chelsea Ellacott

'Commit to be fit'

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