The Eight Vegetables You Must Eat.

Written by Vickie on October 14th, 2014.  Leave a comment

 Spinach: This popular green vegetable is very rich in vitamins A, C, K, iron and also a great source of magnesium. This mineral helps support over 300 enzyme systems in your body system. Can be very good and helpful to the body when consumed  upto four cups daily, it has a sweet flavor. Spinach tastes great eaten raw in salads or steamed. Try adding spinach to your dishes, either raw or steamed, you will love it.

Watercress: Watercress contains high dose of vitamins A, C, and E, as well as antioxidants like lutein. It’s one of the oldest leafy vegetables in the human diet. Legend has it that Hippocrates built his first hospital near a watercress-producing stream to have easy access to it. But its power goes beyond legend… Research suggests eating it may help prevent cancer, lower blood triglycerides, and reduce DNA damage to white blood cells by up to 23%.

Swiss Chard: tastes similar to spinach and is rich in vitamins A, C, and K, potassium, and iron. It’s best stir-fried, added to sauces, or eaten raw in salads, It’s a popular ingredient in high-end restaurants. But most people don’t know much about it. It’s also very rich in magnesium, copper, and manganese with each serving, and a good source of kaempferol. It’s a powerful, cancer-fighting flavonol.

Collard Greens have a mild flavor and very rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them for a little while and then add to a soup, 8- 10mins is fine or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Beet Greens: These greens are high in fiber, but a lot of people don’t know about it. It’s very rich in vitamins A, C, B6, and K. They’re also a good source of bioavailable iron and calcium. Beet greens may help protect you from stroke and lower your diabetes risk. Try adding them to a salad to get used to their taste. Another way to experience the health benefits of eating beet greens is to add them to fresh juice or smoothies. You can simmer it and eat with your beef stew.

Arugula: has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or on sandwiches, or added to stir-fry, soups, and pasta sauces

Kale: It has a bitter cabbage-like taste and very rich in vitamin A and has the highest vitamin A than any other leafy vegetable. It’s also rich in vitamin C and K. It has more vitamin C than orange. It also has a lot of calcium and alpha-linoleic acid (ALA), the Omega-3 fatty acid which is good for heart and brain.

Red Cabbage: The red cabbage is very high in vitamin K, C and B6, it’s antioxidant is far higher than what is found in green cabbage. Red cabbage is high in potasium and also good for the heart. It’s commonly used by weight watchers, consider adding it to your menu.

If your favorite leafy vegetables aren’t on the list, that doesn’t mean you shouldn’t eat them. But if you aren’t eating any of these nutrient-dense vegetables, it’s time to start. They may give you more health benefits than any other food. Just be sure to find them fresh and organic whenever possible. Frozen is still good, but fresh is always better.

You want to stay healthy and live long, add more vegetables to your daily menu, that will also help your bowel movement.