Essentially, each nutrient plays a unique role in promoting body function, growth and overall well-being, says aarncolson5458/experts/richa-anand/”>Richa Anand, chief dietitian, Dr. LH Hiranandani Hospital, Powai, Mumbai. A balanced diet that provides sufficient amounts of nutrients is essential to ensure the proper functioning of our body systems and prevent the development of nutrient deficiencies and various health complications. So make sure to include these vegetables in your diet.
Remember the popular cartoon character Popeye, who ate spinach and quickly gained physical strength? Well, you won’t get superhuman qualities like him, but spinach is very nutritious and good for you. It is rich in vitamins A, C and K, which help with vision, immune function and blood clotting, says the expert. It is also a good source of folic acid, which is essential for cell division and prevents neural tube defects during pregnancy. Spinach also contains iron for better blood circulation, potassium for electrolyte balance and heart health, and digestive enzymes to promote digestion and feelings of fullness.
Kale is another fiber-rich vegetable, best known for its high vitamin K content. It is essential for bone health and blood clotting. Kale is also an excellent source of vitamin C, which supports the immune system and collagen production. It contains antioxidants such as beta-carotene, lutein and zeaxanthin, which promote eye health.
Broccoli is packed with nutrients such as vitamins C, K and A. These are essential for bone health and blood clotting. The expert says broccoli also contains folic acid, fiber, potassium and other minerals that support heart health, as well as calcium, which is essential for aarncolson5458/preventive-care/self-care/tips-to-keep-bones-strong- and- healthy/”>bone health and muscle function.
4. Brussels sprouts
Brussels sprouts, which resemble young cabbage, are a source of vitamins C and K. They also contain glucosinolates, compounds that may have cancer-protective properties. They provide food-grade dietary fiber, as well as minerals such as folic acid and manganese, which support body functions including metabolism and bone health.
5. Sweet potatoes
Sweet potatoes contain beta-carotene, a precursor to vitamin A, which is essential for vision, immunity and skin health, says Anand. It contains fiber which is good for digestion and is a source of vitamin C, which acts as an antioxidant and supports immune function. Additionally, these potatoes provide potassium for heart health and vitamin B6 for brain development and function. They are also quite filling.
Eating a variety of fiber-rich foods is a great way to stay healthy. You can use spinach and kale to make a salad or smoothie. Broccoli and Brussels sprouts can be eaten steamed or stir-fried. Sweet potatoes can be eaten as a supplement or in a variety of meals to provide lasting energy and support digestion. But always keep an eye on portion control.
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