Top 5 vegetables
1. Spinach, along with kale and collard greens, is a vegetable superstar. Spinach is rich in beta-carotene, an antioxidant that may protect against heart disease, stroke, some cancers, and may even slow the aging process.
It's also an excellent source of lutein, a plant substance associated with a decreased risk of age-related macular degeneration and cataracts. One cup of raw spinach provides vitamin C, potassium, folate and fibre -- all for just 12 calories!
2. Broccoli. A member of the cruciferous family of vegetables, this nutritional powerhouse contains loads of phytochemicals such as beta-carotene, indoles and sulphoraphane that may act as antioxidants. Broccoli is also brimming with vitamin C, folate, calcium, potassium and fibre.
3. Sweet potatoes. These bright orange vegetables are a sensational source of beta-carotene. They're packed with potassium, folate, vitamin C and fibre. Consider swapping white potatoes for sweet potatoes more often.
4. Carrots. Their hefty supply of vitamin A make them winners. Vitamin A helps ward off infection, helps you to see well at night, and helps to maintain healthy skin, hair and bones.
5. Red pepper contains an abundance of disease-fighting antioxidants. It's a great source of vitamin C -- ounce for ounce, it contains more vitamin C than an orange! To add variety, try many different coloured peppers.
Variety is the spice of life, so fill your grocery cart with a range of fruits and vegetables. Eating many different brightly coloured vegetables and fruits will help you get the nutrients your body needs to be healthy, and remain healthy.
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