A Guide to the Most Nutritious Vegetables

Below is a list of vegetables, it provides a guide to the most nutritious vegetables, and those to limit due to their high carbohydrate content, think: starch is “sugar”.

Organic and locally grown vegetables are ideal for maximizing nutrition, limiting pesticide exposure, and increasing freshness. Avoid wilted vegetables, as they lose much of their nutritional value once wilted.

Juicing is a great way to boost your vegetable intake.

When you drink fresh-made Green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down.

Highly Recommended Vegetables

Asparagus

Escarole

Avocado, very high in healthy monounsaturated fat, I eat one daily.

Fennel

Beet greens

Green and Red cabbage

Bok choy

Kale

Broccoli

Endive

Brussels sprouts

Lettuce: romaine, red leaf, green leaf

Cauliflower

Mustard greens

Celery

Onions

Chicory

Parsley

Chinese cabbage

Peppers: red, green, yellow and hot

Chives

Tomatoes

Collard greens

Turnips

Cucumbers

Spinach

Dandelion greens

Zucchini

Use sparingly due to high carbohydrate levels

Beets

Jicama

Carrots

Winter squashes

Eggplant
Vegetables to Avoid

Potatoes

Corn, most corn today is Genetically Engineered (GE)

The Health Benefits of Purple Foods

Vegetables contain an array of antioxidants and other disease-fighting compounds that are very difficult to get anywhere else. Plant chemicals called phytochemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which your cells reproduce, get rid of old cells, and maintain DNA integrity.

Many of the benefits associated with vegetables are due to the natural pigments in the food.

Purple foods tend to stand out, courtesy of their potent antioxidants called anthocyanins. Research has linked anthocyanins to a reduced risk for a number of diseases, including cancer, cardiovascular disease, and neurological dysfunction and decline.

They also help prevent obesity and diabetes, in part by inhibiting certain enzymes in your digestive tract, and by supporting healthy blood sugar control.

Also, they have potent anti-inflammatory effects, which helps explain their protective effects against chronic disease. Deep red and blue foods, including all berries and cherries are loaded with beneficial antioxidants.

Vegetables high in anthocyanins include:

Red onions
Purple cabbage
Beets
Eggplant

In addition to eating them raw in a salad, many can be lightly steamed or cooked, add them to stews and soups. Homegrown sprouts and fermented vegetables are other options that can improve the diet.

Eat healthy, Be healthy, Live lively

Paul Ebeling

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Paul Ebeling

Paul A. Ebeling, polymath, excels in diverse fields of knowledge. Pattern Recognition Analyst in Equities, Commodities and Foreign Exchange and author of “The Red Roadmaster’s Technical Report” on the US Major Market Indices™, a highly regarded, weekly financial market letter, he is also a philosopher, issuing insights on a wide range of subjects to a following of over 250,000 cohorts. An international audience of opinion makers, business leaders, and global organizations recognizes Ebeling as an expert.

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