Vegetables constitute a fundamental component of a healthy diet, replete with vitamins, minerals, and antioxidants that promote optimal health. However, certain vegetables distinguish themselves due to their exceptional nutrient density. These nutrient-dense vegetables offer a broad spectrum of benefits, ranging from immune system support to enhancements in cardiovascular health. Below, I present the 20 most nutrient-dense vegetables that should be incorporated into meal planning for maximum health benefits.
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Kale
Kale is often regarded as a superfood, containing significant concentrations of vitamins A, C, and K. Its rich antioxidant properties aid in combating oxidative stress and inflammation, rendering it an excellent addition to salads and smoothies.
Nutritional content
The nutritional composition of 30 grams↗ of kale typically includes the following:
- Calories: Approximately 10-15 kcal
- Protein: About 1-2 grams
- Fat: Around 0.2-0.4 grams
- Carbohydrates: Approximately 2-3 grams
- Fiber: About 0.5-1 gram
- Sugars: Around 0.5 grams
Vitamins and Minerals:
- Vitamin A: 500-600 IU
- Vitamin K: Roughly 150-200 mcg (over 100% of the Daily Value)
- Vitamin C: About 20-30 mg
- Calcium: Approximately 30-40 mg
- Iron: Around 0.5-1 mg
Kale is also rich in antioxidants and other beneficial compounds, making it a great addition to a healthy diet. Keep in mind that exact values can vary based on the variety of kale and how it’s prepared.
The consumption of kale, whether in powder derived from dried leaves or as juice, has been supported by various studies↗ that indicate its potential to reduce blood pressure, lower cholesterol levels, and decrease blood sugar levels. Nonetheless, further research is required to substantiate these findings definitively, particularly for kale juice.
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Spinach
Spinach is abundant in iron, calcium, and vitamins A, C, and K. This versatile vegetable can be consumed both raw in salads and cooked in various culinary applications, thereby enhancing flavor and nutritional content.
Nutritional composition
The nutritional composition of (30 grams)↗ of raw spinach typically includes:
- Calories: About 7 calories
- Protein: 0.9 grams
- Fat: 0.1 grams
- Carbohydrates: 1.1 grams
- Dietary Fiber: 0.7 grams
- Sugars: 0.1 grams
Vitamins:
- Vitamin A: Approximately 2813 IU (about 56% of daily value)
- Vitamin C: About 14 mg (approximately 24% of daily value)
- Vitamin K: Around 145 mcg (about 181% of daily value)
- Folate: Roughly 58 mcg (about 15% of daily value)
Minerals:
- Calcium: Approximately 30 mg (about 3% of daily value)
- Iron: About 0.8 mg (approximately 4% of daily value)
- Magnesium: Roughly 23 mg (about 6% of daily value)
- Potassium: Around 160 mg (about 5% of daily value)
Spinach, often hailed as a superfood, is not only a vibrant green leafy vegetable but also a powerhouse of antioxidants↗. These beneficial compounds may play a significant role in reducing the risk of various diseases, including cancer, thereby promoting overall health and well-being.
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Broccoli
Broccoli is rich in vitamins C and K, fiber, and various phytochemicals with potential anti-cancer properties. Steaming broccoli can help preserve its nutrients while mitigating its somewhat bitter taste.
Nutritional Composition
The nutritional composition of (91 grams)↗ of broccoli can vary slightly based on preparation and variety, but here is an approximate breakdown for raw broccoli:
- Calories: 31
- Protein: 2.5 grams
- Carbohydrates: 6 grams
- Fiber: 2.5 grams
- Sugars: 1.5 grams
- Fat: 0.4 grams
Vitamins and Minerals:
- Vitamin C: About 89 mg (around 99% of the Daily Value)
- Vitamin K: About 116 mcg (about 97% of the Daily Value)
- Folate: About 57 mcg (14% of the Daily Value)
- Potassium: About 316 mg (7% of the Daily Value)
- Calcium: About 47 mg (5% of the Daily Value)
- Iron: About 0.7 mg (4% of the Daily Value)
Broccoli is abundant in glucosinolates, a class of sulfur-containing plant compounds, along with their byproduct, sulforaphane. Research↗ suggests that these compounds may enhance cancer protection and reduce inflammation associated with chronic diseases, such as cardiovascular conditions.
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Swiss Chard
Swiss chard is a leafy green that is high in vitamins K, A, and C, as well as magnesium and iron. Its slightly earthy flavor complements other vegetables in stir-fries and soups.
Nutritional composition
Nutritional composition of 30 grams↗ of Swiss chard based on the information provided for 100 grams:
- Calories: Approximately 5.7 kcal
- Water: About 27.3 g
- Protein: 0.54 g
- Fat: 0.06 g
- Carbohydrates: 1.11 g
- Fiber 0.48 g
- Sugar: 0.33 g
Vitamins:
- Vitamin A 91.8 µg (18.4% of the Daily Value)
- Vitamin C: 9 mg (15% of the Daily Value)
- Vitamin K: 249 µg (over 300% of the Daily Value)
- Vitamin E: 0.57 mg (3% of the Daily Value)
- Folate: 4.2 µg (1% of the Daily Value)
Minerals:
- Calcium: 15.3 mg (1.5% of the Daily Value)
- Iron: 0.54 mg (3% of the Daily Value)
- Magnesium: 24.3 mg (6% of the Daily Value)
- Potassium: 113.7 mg (3% of the Daily Value)
- Sodium: 63.9 mg (3% of the Daily Value)
Swiss chard retains its nutritional benefits even in smaller servings, making it a great addition to various dishes!
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Brussels Sprouts
Brussels sprouts not only provide substantial amounts of vitamins C and K but also contribute fiber and antioxidants to the diet. Roasting these vegetables enhances their natural sweetness, making them a favored choice.
Nutritional composition
Brussels sprouts are a nutritious vegetable belonging to the cruciferous family. Here’s a general overview of their nutritional composition per 100 grams↗ (about 3.5 ounces):
- Calories: Approximately 43 kcal
- Protein: About 3.4 grams
- Fat: Around 0.3 grams
- Carbohydrates: Roughly 9 grams
- Dietary Fiber: About 3.8 grams
- Sugars: Approximately 2.2 grams
- Vitamin C: Approximately 85 mg (more than 100% of the Daily Value)
- Vitamin K: About 177 µg (more than 100% of the Daily Value)
- Folate (Vitamin B9)**: Around 61 µg
- Vitamin A: Roughly 38 IU
- Calcium: Approximately 42 mg
- Iron: About 1.3 mg
- Potassium: Around 389 mg
Brussels sprouts are also rich in antioxidants and phytonutrients, which may contribute to various health benefits, including anti-inflammatory↗ effects and improved heart health. They can be enjoyed roasted, steamed, or stir-fried, making them versatile in many dishes.
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Carrots
Carrots are rich in beta-carotene, making them a valuable source of vitamin A. They can be consumed raw, cooked, or juiced, thereby providing versatility in dietary intake.
Nutritional composition
Carrots are a nutritious vegetable with several health benefits. Here is a breakdown of their nutritional composition per 100 grams↗:
- Calories: Approximately 41 kcal
- Water: About 88%
- Carbohydrates: Around 9.6 grams
- Sugars: Approximately 4.7 grams
- Dietary Fiber: About 2.8 grams
- Protein: About 0.9 grams
- Fat: Approximately 0.2 grams
Vitamins and Minerals:
- Vitamin A: Approximately 835 micrograms (providing over 100% of the Daily Value)
- Vitamin K: About 13.2 micrograms
- Vitamin C: Approximately 7.6 milligrams
- Potassium: Around 320 milligrams
- Calcium: About 33 milligrams
- Magnesium: Approximately 12 milligrams
Other Compounds:
Carrots also contain antioxidants, such as beta-carotene, lutein, and zeaxanthin, which are known for their health benefits, particularly concerning eye health.
Carrots are versatile, low in calories, and can be enjoyed raw, cooked, or juiced, making them a great addition to a healthy diet.
A study↗ involving over 57,000 participants revealed that the consumption of at least 2 to 4 carrots per week is associated with a 17% reduction in the long-term risk of developing colorectal cancer. Furthermore, a review of 18 studies↗ indicated that carrots may also contribute to a decreased likelihood of developing lung cancer.
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Beets
Beets are notable for their high levels of folate, manganese, and antioxidants. Their vibrant color and flavor make them suitable for roasting, pickling, or blending into smoothies.
Nutritional composition
Beets are a nutritious root vegetable that offers a variety of health benefits. Here’s a breakdown of the nutritional composition of beets per 100 grams↗ (3.5 ounces) of raw beets:
- Calories: Approximately 43
- Carbohydrates: About 9.6 grams
- Sugars: 6.8 grams
- Dietary Fiber: 2.0 grams
- Protein: 1.6 grams
- Fat: 0.2 grams
Vitamins:
- Vitamin C: 4 mg (about 7% of the Daily Value)
- Folate (Vitamin B9): 109 µg (about 27% of the Daily Value)
- Vitamin B6: 0.1 mg (about 6% of the Daily Value)
Minerals:
- Potassium: 305 mg (about 9% of the Daily Value)
- Manganese: 0.3 mg (about 14% of the Daily Value)
- Magnesium: 23 mg (about 6% of the Daily Value)
- Iron: 0.8 mg (about 4% of the Daily Value)
Beets are rich in antioxidants, particularly betalains, which provide anti-inflammatory benefits. They are also known for their ability to lower blood pressure↗ and improve athletic performance due to their high nitrate content.
Overall, beets are a versatile and healthful addition to a balanced diet, whether consumed raw, roasted, juiced, or pickled.
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Sweet Potatoes
Sweet potatoes serve as an excellent source of vitamins A and C, potassium, and dietary fiber. Their intrinsic sweetness enhances both savory and sweet dishes.
Nutritional composition
Sweet potatoes are not only delicious but also packed with nutrients. Here’s a breakdown of their nutritional composition (per 100 grams↗ of cooked sweet potato):
- Calories: Approximately 90 kcal
- Carbohydrates: About 21 grams
- Fiber: Around 3 grams
- Sugars: Approximately 4.2 grams
- Protein: About 2 grams
- Fat: Less than 0.2 grams
Vitamins:
- Vitamin A: Sweet potatoes are particularly high in beta-carotene, which the body converts to vitamin A—sometimes providing over 400% of the daily value.
- Vitamin C: Approximately 2.4 mg, which is about 4% of the daily value.
- Vitamin B6: Around 0.2 mg, contributing about 10% of the daily value.
Minerals:
- Potassium: Roughly 337 mg, about 10% of the daily value.
- Manganese: Approximately 0.3 mg, which accounts for about 15% of the daily value.
- Magnesium: About 25 mg, making up around 6% of the daily value.
According to a review of in vitro and animal 23 studies↗, sweet potatoes are rich in antioxidants, which help combat oxidative stress and inflammation.
Overall, sweet potatoes are a nutritious choice, providing a good source of vitamins, minerals, and dietary fiber, while being relatively low in calories. They can be enjoyed in various ways, from baking and boiling to mashing and frying.
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Bell Peppers
All varieties of bell peppers are rich in vitamin C, with red bell peppers particularly notable for their high content. They are versatile in their applications, suitable for raw and cooked consumption.
Nutritional composition
Bell peppers are not only colorful but also packed with nutrients. Here’s a general overview of the nutritional composition per 100 grams↗ of raw bell pepper, which can slightly vary depending on the color (red, yellow, green):
- Calories: Approximately 20-30 calories
- Carbohydrates: 6-7 grams
- Sugars: 4-5 grams
- Dietary Fiber: 1-2 grams
- Protein: 0.9-1.5 grams
- Fat: 0.2-0.5 grams
Vitamins and Minerals:
- Vitamin C: 80-200 mg (providing over 100% of the daily value)
- Vitamin A: 370-1500 IU (especially high in red peppers)
- Vitamin B6: 0.1-0.3 mg
- Folate: 10-50 mcg
- Vitamin E: 0.6-1.5 mg
- Potassium: 200-300 mg
- Magnesium: 10-15 mg
- Iron: 0.3-0.5 mg
Additional Benefits:
Bell peppers are also rich in antioxidants↗, particularly carotenoids, which contribute to their vibrant colors and offer various health benefits. They are low in calories and fat while being a great source of dietary fiber, making them a healthy addition to many diets.
Incorporating bell peppers into your meals can boost the nutritional profile and add flavor and crunch to salads, stir-fries, and many other dishes!
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Garlic
Garlic is a nutritionally potent ingredient, containing antioxidants and notable anti-inflammatory properties. It is rich in vitamins B6 and C, as well as manganese and selenium, thereby contributing to heart health.
Nutritional composition
Here’s a breakdown of its nutritional components based on a typical serving size of about 1 clove (approximately 3 grams)↗
- Calories: 4-5 kcal
- Carbohydrates: 1 g
- Sugars: 0.1 g
- Dietary Fiber: 0.1 g
- Proteins: 0.2 g
- Fats: 0.01 g
Vitamins and Minerals
- Vitamin C: 1 mg (1% DV)
- Vitamin B6: 0.04 mg (2% DV)
- Manganese: 0.1 mg (5% DV)
- Calcium: 5 mg (0% DV)
- Iron: 0.1 mg (1% DV)
- Potassium: 36 mg (1% DV)
- Magnesium: 1 mg (0% DV)
Health Benefits
Garlic is rich in sulfur-containing compounds, particularly allicin, which is responsible for its characteristic smell and many of its health benefits. It’s been shown to have anti-inflammatory, antioxidant↗, and antibacterial properties. Regular consumption of garlic may support cardiovascular health, improve immune function, and offer potential anticancer benefits.
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Cabbage
Cabbage is high in vitamins K and C and serves as an excellent source of dietary fiber. It can be enjoyed raw in salads, fermented as sauerkraut, or cooked as a nutritious side dish.
Nutritional composition
Cabbage is a highly nutritious vegetable that offers various health benefits. Here’s a general breakdown of its nutritional composition per 100 grams↗ of raw cabbage:
- Calories: Approximately 25
- Water: About 92%
- Protein: 1.3 grams
- Fat: 0.1 grams
- Carbohydrates: 5.8 grams
- Fiber: 2.5 grams
- Sugars: 3.2 grams
Vitamins:
- Vitamin K: 76 micrograms (about 63% of the daily value)
- Vitamin C: 36.6 milligrams (about 61% of the daily value)
- Vitamin B6: 0.2 milligrams (about 10% of the daily value)
- Folate: 61 micrograms (about 15% of the daily value)
Minerals:
- Calcium: 40 milligrams (about 4% of the daily value)
- Iron: 0.5 milligrams (about 3% of the daily value)
- Magnesium: 12 milligrams (about 3% of the daily value)
- Potassium: 316 milligrams (about 7% of the daily value)
Health Benefits:
- Low in Calories: A great choice for weight management.
- Rich in Antioxidants: It may help reduce oxidative stress.
- High in Fiber: Supports digestive health.
- Anti-inflammatory Properties: Contains compounds that may reduce inflammation↗.
Cabbage is versatile and can be used in various dishes, from salads to soups. It’s an excellent addition to a balanced diet!
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Cauliflower
Cauliflower is a versatile vegetable with high concentrations of vitamins C and K, along with several B vitamins. It is frequently utilized as a low-carbohydrate alternative to grains.
Nutritional composition
Cauliflower is a nutritious vegetable that belongs to the cruciferous family. Here’s a general breakdown of its nutritional composition per 100 grams↗ of raw cauliflower:
- Calories: Approximately 25
- Water 92%
- Protein: About 1.9 grams
- Fat: 0.3 grams
- Carbohydrates: Approximately 4.9 grams
- Fiber: About 2 grams
- Sugars: Roughly 1.9 grams
Vitamins and Minerals:
- Vitamin C: 48.2 mg (about 54% of Daily Value)
- Vitamin K: 15.5 mcg (about 13% of Daily Value)
- Vitamin B6: 0.18 mg (about 10% of Daily Value)
- Folate: 57 mcg (about 14% of Daily Value)
- Potassium: 299 mg (about 6% of Daily Value)
- Magnesium: 15 mg (about 4% of Daily Value)
- Calcium: 22 mg (about 2% of Daily Value)
Health Benefits:
Cauliflower is low in calories and high in fiber↗, making it a good option for weight management. It’s also rich in antioxidants and may offer anti-inflammatory properties. The high vitamin C content supports the immune system and skin health.
You can enjoy cauliflower in various ways, such as steamed, roasted, or blended into soups and smoothies.
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Asparagus
Asparagus is rich in vitamins A, C, E, and K, alongside fiber and folate content. Its flavor can be enhanced through grilling or roasting.
Nutritional composition
Asparagus is a nutritious vegetable that is low in calories and rich in essential vitamins and minerals. Here’s a breakdown of its nutritional composition per 100 grams↗ of cooked asparagus:
- Calories: Approximately 22
- Protein: 2.2 grams
- Fat: 0.2 grams
- Carbohydrates: 3.7 grams
- Fiber: 2.1 grams
- Sugars: 1.9 grams
Vitamins:
- Vitamin A: 756 IU (15% DV)
- Vitamin C: 5.7 mg (10% DV)
- Vitamin E: 1.1 mg (7% DV)
- Vitamin K: 41.6 mcg (52% DV)
- Folate: 52 mcg (13% DV)
Minerals:
- Calcium: 24 mg (2% DV)
- Iron: 1.1 mg (6% DV)
- Magnesium: 14 mg (3% DV)
- Phosphorus: 52 mg (5% DV)
- Potassium: 202 mg (6% DV)
Asparagus is also known for its antioxidant properties and contains beneficial compounds like glutathione and flavonoids. It provides a good source of dietary fiber and supports digestive health, as well as being diuretic, which can aid in reducing water retention. Additionally, asparagus is a good option for a variety of diets, including vegan and low-carb diets.
Adequate intake of folate↗ from dietary sources, such as asparagus, may provide protective benefits against certain diseases and help prevent developmental abnormalities of the neural tube during pregnancy.
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Green Peas
Green peas represent a commendable source of plant-based protein, as well as vitamins A, C, and K. They may be incorporated into salads, soups, or served as a side dish.
Nutritional composition
Green peas are not only delicious but also packed with nutrients. Here’s a general overview of their nutritional composition per 100 grams↗ (about 3.5 ounces) of cooked green peas:
- Calories: Approximately 81
- Protein: About 5.4 grams
- Carbohydrates: Roughly 14.5 grams
- Dietary Fiber: Around 5.7 grams
- Sugars: About 5.7 grams
- Fat: Approximately 0.4 grams
Vitamins:
- Vitamin A: 38 IU
- Vitamin C: 40 mg
- Vitamin K: 24.8 mcg
- B Vitamins: Good source of B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), and Folate.
Minerals:
- Iron: 1.5 mg
- Magnesium: 33 mg
- Phosphorus: 68 mg
- Potassium: 271 mg
- Zinc: 0.5 mg
Green peas also contain antioxidants and various phytonutrients↗that can contribute to overall health. They are low in calories and a great source of plant-based protein, making them an excellent addition to a balanced diet. Plus, they’re versatile and can be included in many dishes!
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Tomatoes
Tomatoes, while commonly classified as fruits, are technically vegetables. They yield high amounts of vitamins C and K, potassium, and lycopene, an antioxidant associated with cardiovascular health.
Nutritional composition
Tomatoes are a nutritious fruit that provide a variety of vitamins, minerals, and beneficial compounds. Here’s a general breakdown of their nutritional composition per 100 grams↗ of raw tomatoes:
- Calories: Approximately 18 kcal
- Water: About 95%
- Protein: 0.9 grams
- Fat: 0.2 grams
- Carbohydrates: 3.9 grams
- Fiber: 1.2 grams
- Sugars: 2.6 grams
Vitamins:
- Vitamin C: 13.7 mg (about 23% of the daily recommended intake)
- Vitamin K1: 7.9 mcg (about 6% of the daily recommended intake)
- Vitamin A: 833 IU (a good source of beta-carotene)
- Folates: 15 mcg
Minerals:
- Potassium: 237 mg (helps with fluid balance and heart health)
- Magnesium: 11 mg
- Phosphorus: 24 mg
- Calcium: 18 mg
- Iron: 0.5 mg
Other Compounds:
- Lycopene: A powerful antioxidant that gives tomatoes their red color and may have health benefits.
- Beta-carotene: An antioxidant linked to various health benefits.
Tomatoes are low in calories and high in water content↗, making them a great addition to a healthy diet. They can be eaten raw in salads, cooked in sauces, or used in a variety of dishes.
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Artichokes
Artichokes are recognized for their high fiber content, as well as vitamins C and K. They can be steamed or roasted and served with various dips, creating a nutritious appetizer.
Nutritional composition
Artichokes are not only delicious but also packed with nutrients. Here’s a breakdown of their nutritional composition, particularly for a medium-sized artichoke (about 120 grams)↗:
- Calories: Approximately 60
- Carbohydrates: About 13 grams
- Dietary Fiber: Around 7 grams
- Sugars: 0.5 grams
- Protein: Roughly 4 grams
- Fat: Less than 1 gram
Vitamins and Minerals:
- Vitamin C: About 15% of the daily value (DV)
- Vitamin K: Over 25% of the DV
- Folate: Approximately 20% of the DV
- Magnesium: Around 10% of the DV
- Phosphorus: Roughly 10% of the DV
- Potassium: Approximately 10% of the DV
Artichokes are also a good source of antioxidants and may promote digestive health due to their high fiber content. They contain compounds like cynarin and silymarin, which are associated with liver health↗. Enjoying artichokes can be a great, nutritious addition to your diet!
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Radishes
Radishes are low-calorie vegetables that are rich in vitamins C and B6. Their unique crunchy texture makes them suitable for raw consumption in salads or cooked preparations.
Nutritional composition
Radishes are a low-calorie root vegetable that offers several nutritional benefits. Here’s a general overview of their nutritional composition per 100 grams↗:
- Calories: Approximately 16 kcal
- Water: About 95%
- Carbohydrates: 3.4 g
- Dietary Fiber: 1.6 g
- Sugars: 1.9 g
- Protein: 0.7 g
- Fat: 0.1 g
Vitamins and Minerals:
- Vitamin C: About 14.8 mg (approximately 25% of the Daily Value)
- Folate: 25 µg
- Potassium: 233 mg
- Calcium: 40 mg
- Magnesium: 10 mg
Radishes are also a good source of antioxidants and contain compounds like glucosinolate that have potential health benefits↗. They’re low in calories but high in fiber, making them a great addition to a balanced diet. They’re often used in salads, as snacks, or various culinary dishes for their crunchy texture and peppery flavor.
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Zucchini
Zucchini is low in calories yet high in vitamins C and A, as well as potassium. It can be effectively grilled, spiralized, or utilized in baking to enhance moisture and nutritional density.
Nutritional composition
Zucchini, also known as courgette, is a nutrient-dense vegetable that is low in calories and high in several important vitamins and minerals. Here’s a general nutritional composition for about 100 grams↗ of raw zucchini:
- Calories: 16
- Water: 94%
- Protein: 1.2 grams
- Carbohydrates: 3.1 grams
- Sugars: 2.5 grams
- Dietary Fiber: 1.0 gram
- Fat: 0.3 grams
Vitamins:
- Vitamin C: 17% of the Daily Value (DV)
- Vitamin A: 4% of the DV
- Vitamin K: 3% of the DV
- Vitamin B6: 5% of the DV
- Folate: 2% of the DV
Minerals:
- Potassium: 10% of the DV
- Magnesium: 4% of the DV
- Manganese: 4% of the DV
- Calcium: 2% of the DV
- Phosphorus: 2% of the DV
Zucchini is known for its versatility in cooking and can be enjoyed raw in salads, grilled, sautéed, or incorporated into a variety of dishes. It’s also hydrating due to its high water content and provides antioxidants such as lutein and zeaxanthin, which can be beneficial for eye health↗.
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Collard Greens
Collard greens serve as a nutritional powerhouse, providing significant levels of vitamins A, C, and K, in addition to calcium and fiber. They are often cooked to improve flavor and tenderness.
Nutritional composition
Collard greens are highly nutritious leafy greens that belong to the Brassica family, which also includes cabbage and kale. Here’s an overview of their nutritional composition per 100 grams↗ (raw):
- Calories: Approximately 32
- Protein: About 3.0 grams
- Fat: Around 0.6 grams
- Carbohydrates: Roughly 6.0 grams
- Fiber: 4.0 grams
- Sugar: 0.5 grams
Vitamins
- Vitamin A: 1240 IU (25% of the Daily Value)
- Vitamin C: 35 mg (39% of the Daily Value)
- Vitamin K: 391 mcg (326% of the Daily Value)
- Folate (Vitamin B9): 140 mcg (35% of the Daily Value)
- Vitamin E: 1.5 mg (10% of the Daily Value)
Minerals:
- Calcium: 232 mg (23% of the Daily Value)
- Iron: 0.5 mg (3% of the Daily Value)
- Magnesium: 47 mg (12% of the Daily Value)
- Potassium: 330 mg (7% of the Daily Value)
- Manganese: 0.9 mg (45% of the Daily Value)
Collard greens are a great source of vitamins A, C, and K, along with being rich in fiber. They are also low in calories and provide important minerals, making them an excellent addition to a healthy diet↗. Enjoy them steamed, sautéed, or added to soups and stews!
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Pumpkin
Pumpkin is rich in vitamins A and C, fiber, and antioxidants. It can be applied in a multitude of recipes, including soups, pies, and smoothies, contributing a nutritious and flavorful element.
Nutritional composition
Pumpkin is a nutritious and versatile food that offers a variety of health benefits. Here’s a breakdown of its nutritional composition per 100 grams↗ of raw pumpkin:
- Calories: Approximately 26 kcal
- Water: About 92%
- Protein: 1 g
- Fat: 0.1 g
- Carbohydrates: 6.5 g
- Dietary Fiber: 0.5 g
- Sugars: 2.8 g
Vitamins:
- Vitamin A: 851 µg (important for vision and immune function)
- Vitamin C: 9 mg (supports the immune system and skin health)
- Vitamin E: 0.1 mg (antioxidant properties)
- B Vitamins (notably B6, thiamin, and folate)
Minerals:
- Potassium: 340 mg (helps regulate blood pressure)
- Magnesium: 12 mg
- Iron: 0.8 mg
- Calcium: 21 mg
Other Nutrients:
Antioxidants: Pumpkins are rich in beta-carotene, which converts into vitamin A in the body, giving them their vibrant orange color.
Pumpkin is low in calories and high in dietary fiber, making it a great addition to a balanced diet. It can be enjoyed in various forms, such as pureed in soups, roasted, or even in baked goods. Overall, it’s a nutritious choice that contributes to overall health↗.
The Bottomline
Incorporating a diverse array of these nutrient-dense vegetables into one’s daily diet serves to enhance overall health. Each vegetable possesses a unique profile of nutrients and associated health benefits, suggesting that a colorful variety in meals is most advantageous. Whether these vegetables are incorporated into salads, roasted, or blended into smoothies, they provide a palatable means of promoting overall nutrient intake and supporting health and wellness. Consequently, it is advisable to select these nutritional powerhouses during grocery shopping to facilitate a healthier lifestyle.
Eat your veggies, live longer,” “Crunch your way to good health,” and “Extend your lifeline; fruits and vegetables when you dine”.
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