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Best of the Best Vegetables
Just the facts!
Leafy greens: Swiss chard, kale, spinach and collards rank among the top vegetables for their nutrition boosters. Vitamin K and carotenoids run rampant - and do you a world of good. In addition, they contain impressive amounts of calcium, iron, potassium and vitamin C. Brussels sprouts and broccoli are in the same ballpark.
Vitamin K: Asparagus, endive and romaine lettuce gets top ranks, as well, because of their vitamin K. Red peppers are the only vegetable with more than a full day's worth for vitamin C (they've got twice as much as their nearest competitor - broccoli).
Next in line: Decent sources of vitamin K and brimming with vitamin C are cauliflower, kohlrabi and green pepper, with about one-half-a-day's worth of each. Avocado, parsnips and peas supply both fiber and folate. A baked potato with the skin trounces its skinless version. The skin supplies much of your fiber and iron.
Last - but not least!
Iceberg lettuce and celery boost your vitamin K stores, while turnips and radishes chip in a good dose of vitamin C. In fact, many have at least five percent of a day's worth of two or three different nutrients. Take yellow squash - it delivers at least five percent of a day's carotenoids, vitamin C, fiber and vitamin K. Add them up and you have a good reason to throw some on the grill.
What's more, all vegetables harbor valuable phytochemicals. Onions and garlic, for example, contain flavonoids and allium compounds. It is too early, however, to say whether they prevent cancer, heart disease or anything else - but don't let that stop you! Without onions and garlic…well, why even bother cooking?
Just the facts!
Leafy greens: Swiss chard, kale, spinach and collards rank among the top vegetables for their nutrition boosters. Vitamin K and carotenoids run rampant - and do you a world of good. In addition, they contain impressive amounts of calcium, iron, potassium and vitamin C. Brussels sprouts and broccoli are in the same ballpark.
Vitamin K: Asparagus, endive and romaine lettuce gets top ranks, as well, because of their vitamin K. Red peppers are the only vegetable with more than a full day's worth for vitamin C (they've got twice as much as their nearest competitor - broccoli).
Next in line: Decent sources of vitamin K and brimming with vitamin C are cauliflower, kohlrabi and green pepper, with about one-half-a-day's worth of each. Avocado, parsnips and peas supply both fiber and folate. A baked potato with the skin trounces its skinless version. The skin supplies much of your fiber and iron.
Last - but not least!
Iceberg lettuce and celery boost your vitamin K stores, while turnips and radishes chip in a good dose of vitamin C. In fact, many have at least five percent of a day's worth of two or three different nutrients. Take yellow squash - it delivers at least five percent of a day's carotenoids, vitamin C, fiber and vitamin K. Add them up and you have a good reason to throw some on the grill.
What's more, all vegetables harbor valuable phytochemicals. Onions and garlic, for example, contain flavonoids and allium compounds. It is too early, however, to say whether they prevent cancer, heart disease or anything else - but don't let that stop you! Without onions and garlic…well, why even bother cooking?