6 cups of vegetables for 7 days! Vegetables are imperative for a healthy diet. They fill us up and are loaded with fiber which promotes bowel regularity, aids blood sugar and effects our heart health. Vegetables, add flavor to our meals and give us the vitamins, minerals and antioxidants our bodies need to thrive. Here are my favorite top 5 nutrient dense choices:
Spinach-this dark leafy green is high in beta carotene, Vit A, K, and lutein. All for just 7 calories per cup!
Brussel Sprouts-a great cruciferous vegetable that contains kaempferol which has been shown to have cancer fighting properties, and prevent cell damage. It’s a great source of fiber and they are nutrient dense with Vit A, C, K, plus folate, potassium and magnesium.
Broccoli-is another cruciferous vegetable that is widely popular. Broccoli, like brussel sprouts and spinach contains Vit C and K (are you seeing the pattern?). Studies are seeing a reduction of inflammation with the consumption of broccoli which effects heart disease and chronic conditions.
Kale-I know, who would pick this one? But over the years I’ve come to love kale in my smoothies and I make raw kale salads weekly. Kale is loaded with Vit A, B, C, K, potassium and calcium. Studies have shown eating kale with carbs prevents blood sugar spikes and can help with decreasing blood pressure and cholesterol levels.
Sweet Potatoes-finally, a non-green vegetable! It is loaded with beta carotene which is linked to a decreased risk of certain cancers. It has Vit A, B6, C, and potassium.
It is important to have a wide variety of vegetables, which is why you have probably heard “eat the colors of the rainbow.” So although I listed some of the highest nutrient dense vegetables, try to consume a variety.