Vegetables are amazing, but like everything, sometimes we have better options and more optimal choices for health.
We like to see all our clients eating 2 portions of vegetables per meal and at least 3 (female) / 4 (male) meals a day.
Have a look below at our Top 5 veggies…
Here we outline our top 5 Vegetables and why!
Type “superfoods” into your search engine and this leafy green vegetable is likely to be one of the first results that pops up.
Kale is one of the best superfoods for weight loss and can supplement your diet with lots of vitamin A, vitamin C, vitamin K, calcium and manganese for very few calories.
Ginger contains a specific compound called gingerol, which is thought to be responsible for its multitude of health benefits. Studies show that ginger can help relieve nausea, decrease fasting blood sugar levels, increase working memory and reduce muscle pain.
Ginger can be used fresh and added to smoothies, salad dressings, sauces and side dishes. It can also be found in dried or powdered forms, which work especially well for brewing a soothing cup of ginger tea.
This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.
One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories (1).
Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.
One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer.
Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams).
They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention.
In fact, one study revealed that for each serving of carrots per week, participants' risk of prostate cancer decreased by 5%.
Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer.
Carrots are also high in vitamin C, vitamin K and potassium.
Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.
Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells.
One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease.
Brussels sprout consumption can help enhance detoxification as well.
One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer.
Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium.
