Food (raw or cooked) To Have:
Asparagus 1 cup
Artichokes 1 cup
Beans 1 cup
Broccoli 1 cup
Carrots 1 cup
Corn 1 cup
*Garlic 1+ clove
Greens, Collard 2 cups
Kale 2 cups
Lettuce 2 cups
Mushrooms 1 cup
Okra 1 cup
Onions 1 medium
Peppers 1 cup
Potato 1 cup, or 1 medium baked
Pumpkin 1 cup
Spinach 2 cups
Squash (winter) 1 cup
Sweet potatoes 1 cup
Tomatoes 1 cup
Also consider: All others! There's no such thing as a bad vegetable!
What are vegetables and why should you eat them?
You could take the easy way out and say, "Vegetables are whatever is not a fruit." From a botanical sense, I'm not far off. Basically, any part of a plant that is edible, such as stalks, leaves, roots, and rhizomes, constitutes a vegetable. Where the confusion lies is what we culinarily consider a vegetable: such foods as tomatoes, beans, and avocados. Vegetables are often divided up into the categories of dark green, red or orange, beans and peas, starchy, and "other." Each category brings something unique to the dinner table, as well as health benefits to your body. That's why no "best" vegetable list is worth the paper it was written on unless these groups are included!
Why should you eat them? Let me count the ways! First off, vegetables are the quintessential example of a nutrient-dense food. They contain lots of vitamins, minerals, and plant chemicals, all for very little calorie contribution. The Harvard-based Nurses' Health Study and Health Professionals Follow-up Study looked at the dietary habits of almost 110,000 men and women for fourteen years. What they found is that those who consumed higher than average daily intake of fruits and vegetables had lower chances of developing cardiovascular disease and having a heart attack or stroke. All of the big health associations agree that adding more vegetables to your diet is associated with healthier living.
How much is enough?
Depending on your age, gender, and level of activity, your daily vegetable recommendation can vary greatly. Refer to this MyPlate.gov chart to see what amount is right for you!
Source: MyPlate.gov
Did you know?
Lss than 6 percent of Americans are meeting all of the dietary guidelines, and the one area we are really falling down on is eating adequate amounts of produce. Looking at the following chart: From 1999 to 2009, we have cut our vegetable and fruit production by nearly 60 pounds per person per year! If every person all of a sudden "got religion" and wanted to eat the amounts recommended in the MyPlate charts, our current rate of fruit and vegetable production would not be able to meet the demand. Let's create that need now!
Source: Alliance for Potato Research and Education
Asparagus
Time to clear the air when it comes to the odor produced in pee by some asparagus. Theories abound about what causes it and why others can eat asparagus until the cows come home and not wrinkle a nose. Researchers from the Monell Chemical Senses Center in Philadelphia evaluated thirty-eight adult subjects who ate asparagus and then collected urine samples from them. They also collected urine samples from the same subjects on a day they did not eat asparagus. The goal was to see whether the subjects could detect which sample was from the day that asparagus was consumed. The authors of the study found that there were individual differences in subjects' ability to produce odor and also detect odor. And for those who had an inability to detect asparagus pee, it may be due to a variation (polymorphism) in a smell gene, called rs4481887. Translated? If you can smell it, other people may not be able to. If you can't smell it, others who have that polymorphism might be able to. Just eat the asparagus and don't worry about it, or bring spray with you.
Artichokes
Research in 2004 found artichoke hearts one of the highest-antioxidant vegetables on earth. Artichokes may protect against heart disease for those with abnormally high lipid levels. The soluble fiber and other nutrients in artichokes may not only choke off the ability of the liver to produce cholesterol, but simultaneously help pack it up and send it with a one-way ticket to the porcelain bowl. The antioxidants also slow down LDL cholesterol oxidation and keep the inside lining of arteries supple.
Beans
Beans count as meat equivalents and are also card-carrying members of the vegetable family, per the USDA MyPlate guidelines. If you had limited this list to "The Two Best Vegetables," the category of beans would be a top contender, for sure! Beans have almost everything you need for survival—fiber, iron, protein, and tons of other nutrients and phytochemicals . The American Cancer Society, the American Institute for Cancer Research, the Academy of Nutrition and Dietetics, the American Diabetes Association, and the American Heart Association (to name a few) are organizations that encourage bean consumption to put a serious hurt on those free radicals in your body that try to cause trouble (heart disease, cancer, diabetes . . . you name it!). you feel so strongly about your getting this important vegetable group into your diet that I'm okay if you put the book down and check whether you have some in your cabinets. Go ahead—I'll wait.
Broccoli
Broccoli is a powerhouse of vitamins, minerals, and antioxidants , yet Men's Fitness magazine declared it the second-most-hated food among men (after Brussels sprouts). Hey! They forgot to interview me! you would have shared simple and easy guy-friendly ways to prepare it, such as in a simple stir-fry or rolled into a frittata, or pan-roasted with Brussels sprouts (yes!) and onions in a balsamic glaze. Anyhow, you would have also told them of a recent study where researchers in the journal Clinical Epigenetics found that the substance sulforaphane, found in broccoli, does the old one-two-punch on cancer cells by preventing them from multiplying and then strong-arming them into the body's cancer-cell disposal system.
Carrots
Carrots are the undisputed veggie leader when it comes to vitamin A content. One cup will meet your need for over six days! Carrots also deliver a nice hit of fiber and an assortment of vitamins and minerals . Carrots are a type of vegetable that doesn't lose much in nutrition when you cook it. In fact, the body's ability to absorb beta-carotene may be enhanced when carrots are cooked, pureed, or juiced. And if you have picky kids, adding some carrot juice or puree into other foods they enjoy is a creative way of meeting their nutrition needs.
Corn
When it's fresh, it's considered a vegetable; and when it's dried, it is considered a grain. Either way, it is worthy of your digestive tract . One of the health attributes of corn can be found in its resistant starch. Cornstarch is categorized as a resistant starch, which is considered a third type of fiber in addition to soluble and insoluble fiber. It "resists" digestion but still helps aid health by producing short-chain fatty acids in the digestive tract, specifically a kind called butyrate, which may fight colon cancer. Resistant starch has also been found effective in helping to manage blood glucose, digestion, and weight.
The average ear of corn has about eight hundred kernels, arranged in sixteen rows. There is one piece of silk for each kernel.
Garlic*
Why the asterisk? There is a debate among those culinary and nutrition experts in the world, about whether garlic counts as a vegetable or an herb. Garlic is in the Allium family and is closely related to onions, leeks, and scallions—all considered vegetables. But you can't in good conscience suggest you eat a cupful like the other veggies on this list. The World Health Organization suggests a clove a day for good health. you followed WHO's lead for serving size. Garlic contains the plant nutrients, such as allicin, alliin, and saponins, which researchers have found play a role in boosting immune function, lowering blood pressure and cholesterol, and fighting cancer. Researchers at Washington State University discovered that a compound in garlic called diallyl sulfide is one hundred times more effective than two leading antibiotics at fighting the Campylobacter bacterium, one of the most common causes of food poisoning. "Waiter—extra garlic, please!"
Collard Greens
Collard greens are a wonderful source of vitamins, minerals, and fiber . Collards belong to the cruciferous family of veggies that also includes kale, broccoli, cabbage, and cauliflower—all known for their intolerance of cancer cells. Every time crucifers see cancer cells, they just want to hurt them . . . real bad. Next to kale, collards bring you the most vitamin K, which is important for blood clotting—unless you clot too much; then eating collards would not be a good thing to do.
Kale
Kale is delicious raw in salad or cooked. Like its cruciferous cousin collards, it is supernutritious .
Fruits and vegetables that are high in carotenoids, such as crucifers, may help lower the risk of cancers of the lung, esophagus, and mouth. Researchers also found that eating lots of cruciferous vegetables demonstrated reduced risk of developing breast cancer, which may be due to a group of plant nutrients called glucosinolates, which may slow down estrogen metabolism and protect cells from harmful mutations.
Lettuce
Dark green leafy lettuce has good nutrition value but romaine lettuce is the most nutritious , and providing five times more vitamin C than iceberg. Adding a little bit of fat either from nuts or dressing helps with the absorption of its nutrients. Two cups of romaine supplies nearly 30 percent of your daily folate needs. Animal research found that when leafy green lettuce was added to the diet of mice, antioxidant levels improved, while lipid profiles improved as well. Barbara Rolls, PhD, at Penn State University, found that eating a salad before a main course helped reduce overall calorie consumption from the actual meal because of lettuce's ability to make one feel full.
Mushrooms
Mushrooms are low in calories and loaded with nutrition . They are the highest vegetarian source of vitamin D. Mushroom research is really mushrooming! You can almost name a major health challenge and mushrooms are all too happy to help. Cell, animal, and human studies suggest that mushrooms can help boost immunity, fight cancer, lower cholesterol and blood pressure, boost vitamin D levels, and manage weight and hunger. That's a mouthful. Mushrooms impart umami, a savory quality that is often called the fifth taste. Umami-rich foods also help fool the tongue that it's getting more of a salty taste, which is quite helpful in making lower-sodium diets more enjoyable!
Okra
Nutritious okra is notable for its high fiber. A cornerstone of Dr. David Jenkins' research at the University of Toronto is the use of viscous fibers from such vegetables as okra. He found that his portfolio diet rivaled first-line statin drugs in their ability to tame unruly cholesterol levels, without the potential side effects of statin drugs.
Onions
Among their other nutrients , onions contain a plant flavonoid called quercetin, which has amazing antioxidant properties. Some studies have found that quercetin squashes free radicals and prevents them from doing damage to the body, especially to LDL cholesterol, preventing it from turning into the more dangerous oxidized form. Speaking of heart health, onions also keep blood slippery and reduce the possibility of deadly clots that can lead to strokes and heart attacks. Onions absolutely hate ulcer-producing bacteria H. pylori and get a kick out of stopping it from growing. The quercetin in onions has also been attributed to increasing bone density in rats, which may translate to lessening the chances of developing osteoporosis in humans.
Peppers
Bell peppers are in the same family as chile peppers, but have a much milder flavor—especially the red, orange, and yellow varieties. Peppers are a great source of vitamin C, which helps our body heal from wounds, fights infection, and protect the cells from damage.
Only green peppers were grown and popular in recipes until the 1980s, and now all different colors of bell peppers are grown, including white, yellow, red, orange, and brown!
Potato
Potatoes are an excellent source of vitamin C and potassium, and a good source of vitamin B6. What's amazing to me is how many "experts" pin the obesity epidemic on the lowly potato and are clamoring for its removal from the American diet. As you can see from the graph, there has been a slow but steady decrease in the consumption of potato products over the past decade or so. Potatoes are an excellent source of potassium—yet only 3 percent of Americans are meeting their potassium needs. Shouldn't we be clamoring for more, not less, potato consumption? The potato has evolved beyond the vat of boiling oil, and so should our cuisine. Potatoes can be enjoyed in so many ways, but you always recommend that you should leave its skin on for maximum nutrition and health benefit.
Source: Alliance for Potato Research and Education
Pumpkin
Pumpkin offers a wealth of healthy benefits . Pumpkin, pumpkin seeds, and pumpkin seed oil have been used for centuries as a folk remedy to help with a variety of health conditions. Pumpkin may help with controlling blood glucose, according to animal studies, and pumpkin seeds and its oil may be beneficial in controlling swollen prostates and decreasing the risk of prostate cancer.
Spinach
Spinach may be the supreme leader of this list, as it appears more than any other vegetable in other lists in this book . There are so many health conditions that spinach may offer help in, such as cancer, heart disease, bone health, diabetes, and the list goes on. An interesting human study found that moderate consumption of spinach offers protection to our very DNA by preventing oxidation. This could have profound implications for cancer prevention and slowing down the aging process. Also in the same study, folate increased, while inflammation markers such as homocysteine dropped markedly.
Squash
Cubed, baked butternut squash is an excellent source of fiber and vitamins A, B6, and C, and a good source of folate, iron, magnesium, niacin, potassium, thiamine, and vitamin E. When it comes to plant nutrients for eye health, beta-carotene and lutein always take center stage. But always in their shadows is another plant nutrient called zeaxanthin, of which winter squashes are a rich source. An animal study found that higher concentrations of zeaxanthin in the retina of the eye offered more protection from photo damage, while retinas with low concentrations had suffered severe light damage.
Sweet Potatoes
Sweet potatoes make a great first baby food and should be enjoyed throughout the life cycle. Regular sweet potatoes are an amazing source of nutrients , including beta-carotene, but purple varieties offer even more diverse plant nutrients, such as anthocyanins—specifically cyanidin and peonidin—which researchers from Kansas State discovered have strong anticancer properties. Purple sweet potatoes have been found to be quite effective in reducing exercise-induced oxidative damage and may offer powerful protection against cognitive deficits that lead to brain disorders.
Tomatoes
Americans eat between 22 and 24 pounds of tomatoes and tomato products per person per year! Tomatoes come in many different varieties and can be found at the store fresh or canned in many forms, including whole, chopped, puree, sauce, and paste. Cooked tomatoes are even healthier than fresh. The American Cancer Society estimated that there will be 240,890 cases of prostate cancer in 2011, which makes it the most common of all cancers diagnosed. Tomatoes and tomato products are packed with the antioxidant lycopene, as well as vitamins A and C, which may help fight prostate cancer.
The largest tomato on record weighed 7 pounds 12 ounces and was grown in Oklahoma in 1986. The farmer who grew it sliced it up and served twenty-one sandwiches!