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The Top 5 Veggies to Add to Your Diet

By Len Canter
HealthDay Reporter

MONDAY, May 20, 2019 (HealthDay News) -- The guidelines to eat more vegetables are clear, and eating a rainbow of colors gets you the widest variety of nutrients and phyto-nutrients, those hard-to-duplicate compounds that go beyond vitamins and minerals.

But whether you're at the farmers' market or choosing a side dish at a restaurant, are some vegetables better than others?

A research study set out to rank the best "powerhouse" vegetables (and fruits) -- those most strongly associated with reducing the risk for chronic diseases.

Forty-seven vegetables were ranked based on percentages of 17 known nutrients in a 100-calorie serving. Nutrients included vitamins A, C, D, E, K and many of the B vitamins, along with the minerals calcium, potassium, iron and zinc, plus fiber and even protein.

The Top 5 Vegetables

  • Watercress
  • Chinese cabbage
  • Chard
  • Beet greens
  • Spinach

You might be surprised to read that watercress, often used as a mere garnish, ranked No. 1. Think of this pleasantly peppery green as the perfect base for your salads or a great "bed" on which to serve a protein, like a broiled chicken breast.

The cruciferous veggie Chinese cabbage (you might know it as Napa cabbage) took the second spot. It makes a great coleslaw or health salad and can also be made into fermented, probiotic-rich kimchi.

The leafy greens chard, beet greens and spinach round out the top five, but there's no need to stop there. Other healthful veggies high on the list include collards, kale, arugula, leaf lettuce, broccoli and Brussels sprouts. Think of them when satisfying your daily vegetable needs.

More information

You can read more about healthy vegetables at choosemyplate.gov.

Copyright © 2019 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=745384

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
Diet
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The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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