“Vegetables have a perfect combination of specific vitamins inherent in the specific vegetable, cancer-fighting polyphenols, immune-boosting antioxidants and fiber,” says Fiorella DiCarlo RD, CDN. “Fiber is wildly helpful for heart health, weight management, reduction of cholesterol and creating a healthy gut. Having a healthy gut is imperative for a healthy GI tract, immune system and mood.” Also, as a general guideline, the next time you’re in the produce aisle, keep in mind that the healthiest veggies are typically the brightest. “The most nutritious vegetables are ones with a bright color,” Beth Wyman, MPH, RD, states. “Think dark green, bright orange, bright red. This would mean choosing kale over iceberg lettuce, or green pepper instead of cucumber.” While it’s no secret vegetables are good for you, there is one that tops the list.
The One Vegetable You Should Eat Every Day
Bet you didn’t see this one coming: Asparagus is one of the most nutritious veggies because it provides, vitamins C and K, and folate. It boasts the antioxidant quercetin, too, which is great for the immune system, DiCarlo explains. It also contains insoluble fiber, which helps with bowel movements and reduces constipation. Asparagus contains the amino acid asparagine as well, making it a natural diuretic that helps reduce water retention and bloating. The best way to cook asparagus to keep its nutrient content? Quickly sauté, steam or roast, DiCarlo says.
Vegetables That Should Be Eaten in Moderation
While you can eat asparagus daily, there are other veggies that you’re better off consuming on a less frequent basis. These include:
Peas, carrots and corn
“All veggies have some nutritional benefit but peas, carrots and corn (which is really a grain) should be used as starches at meals or in more moderate amounts,” says DiCarlo.
Cruciferous vegetables
These include broccoli and Brussels sprouts, which are packed with nutrition and offer benefits such as anti-inflammation, brain boosting and cancer-fighting compounds. However, they contain glucosinolates—sulfur-containing chemicals that can cause gas, Johna Burdeos, RD explains. If you’re someone who especially feels bloated and gassy after eating cruciferous veggies, cut back or consider other vegetables to eat. Also, cooked cruciferous veggies are typically better tolerated than raw.
Canned vegetables
Canned vegetables tend to have added salt and not be as nutrient-dense due to the canning process, Wyman states.
White potatoes
White potatoes are a starchy vegetable without a huge amount of “healthful” properties, Dana Ellis Hunnes PhD, MPH, RD, senior clinical dietitian UCLA Medical Center, assistant professor UCLA Fielding School of Public Health and author of Recipe For Survival, explains. It is important to note, though, that they do contain some health benefits and should be consumed in moderation. Next up: 9 Ridiculously Simple Vegetable Dishes
Sources
Fiorella DiCarlo RD, CDNBeth Wyman, MPH, RDJohna Burdeos, RDDana Ellis Hunnes PhD, MPH, RD senior clinical dietitian UCLA Medical Center, assistant professor UCLA Fielding School of Public Health, author of Recipe For Survival
