These vegetables are packed with essential nutrients, making them a great addition to your typical eating pattern.
It’s no secret that eating vegetables is good for your health.
Even though the specific nutrients found in vegetables vary between types, all varieties offerhealth benefits.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
“There are some vegetables that have more nutrients than others.
Also known as rocket, arugula has a spicy flavor which is unique among leafy green vegetables.
It’s high in vitamin C and is a source of potassium, calcium, magnesium and folate.
Greg DuPree
Arugula also contains glucosinolates, compounds most often associated with cruciferous vegetables like Brussels sprouts and broccoli.
“Cube and roast butternut squash in the oven or puree it into a soup,” says Stark.
This nutrient-dense vegetable is rich in vitamin C, beta-carotene, fiber and potassium.
Look for carrots in a variety of colors including orange, yellow and purple.
Stark recommends slicing and roasting onions for a tasty sandwich or burger topping.
Brussels sprouts, along with other cruciferous vegetables like kale, cabbage and broccoli, contain glucosinolates.
Robby Lozano
These plant compounds are associated with reductions in inflammation, which may have health benefits.
Try finely chopping and adding mushrooms to ground meats for a blended, plant-forward dish.
Not only are peas super nutritious, but they’re also affordable.
Jacob Fox
One cup of beets contains 4 grams of fiber and over 10% of the Daily Value of potassium.
Beets are also a source of folate, magnesium and phosphorus.
These nitrates are converted to nitric oxide in the body, which can help increase blood flow.
To reap the greatest benefits, try adding in several different types to your typical week.
Opting for canned or frozen options can make it more affordable and easy to do so.
Variety is the spice of life, after alland it might just be a boon for better health!
Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
U.S. Department of Agriculture.
FoodData Central.Lettuce, arugula, raw.
2021;12:767975. doi:10.3389/fphar.2021.767975
U.S. Department of Agriculture.
FoodData Central.Squash, winter, butternut, raw.
U.S. Department of Agriculture.
FoodData Central.Carrots, raw.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
2023;15(3):678. doi:10.3390/nu15030678
U.S. Department of Agriculture.
FoodData Central.Onions, raw.
Galavi A, Hosseinzadeh H, Razavi BM.The effects ofAllium cepaL.
Photographer: Antonis Achilleos Prop Stylist: Lindsey Lower Food Stylist: Margaret Monroe Dickey.
(onion) and its active constituents on metabolic syndrome: A review.Iran J Basic Med Sci.
2021;24(1):3-16. doi:10.22038/ijbms.2020.46956.10843
U.S. Department of Agriculture.
FoodData Central.Brussels sprouts, raw.
2020;25(17):3804. doi:10.3390/molecules25173804
U.S. Department of Agriculture.
FoodData Central.Mushrooms, raw.
2021;12(5):1691-1704. doi:10.1093/advances/nmab015
U.S. Department of Agriculture.
FoodData Central.Potato, baked, NFS.
U.S. Department of Agriculture.
FoodData Central.Peppers, bell, red, raw.
2022;102(1):445-454. doi:10.1002/jsfa.11375
U.S. Department of Agriculture.
FoodData Central.Peas, green, raw.
U.S. Department of Agriculture.
FoodData Central.Beets, NS as to form, cooked.
