by Cory Popescu
Some of the most popular vegetables contain vitamins and minerals crucial for your body. Among the best vegetables to eat is cabbage. It is part of the Cruciferae family and is one of the nutrient-dense foods since it contains several crucial vitamins and minerals as well as antioxidants.
It makes the body to fight and reject disease. The frequent consumption of cabbage improves the immunity of the body, bone health, and the production of healthy red blood cells.
Cabbage contains minerals
Rich in calcium, folate (B9), vitamin C, and is one of the best vegetables to eat, the cabbage contributes the following phosphorus, magnesium to the daily recommended intake.
The body absorbs calcium easier due to the amounts of magnesium in cabbage thus fortifying the skeletal system, teeth, the blood cells, and tissues. The body can absorb better the calcium if spread throughout the meals while excessive additional sodium could easily be avoided since the serving of cabbage below contains only 0.002% of the daily sodium intake.
For your balanced body, and balanced weight considers less caffeine and less phosphorus especially of animal origin.
Below the quantities in mg (milligram) show for 125 mL (milliliter) or 79 grams green cabbage shredded, boiled, drained which has 17 calories and for 125 mL or 37 grams green cabbage shredded, raw which has 9 calories as they are presented in the North American Nutrient File.
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The percentage in brackets shows the proportion of any of the following nutrients in the cabbage serving that contributes to total daily intake. The number beside the percentage represents weight in milligrams
Rich-vitamin C cabbage of the best vegetables to eat
For instance, vitamin C contained in the 125 mL cabbage serving contributes 18% to the total recommended daily amount for vitamin C.
Vitamin A 6 (4%) 3
Vitamin C 16 (18%) 12
Beta-carotene 0.059 (0.01%) 0.033
Folate (B9) 16 (4%) 16
Calcium 25 (4%) 17
Iron 0.1 0.2
Potassium 77 (3%) 91
Magnesium 6 (2%) 6
Phosphorus 12 (2%) 9
Sodium 6 (0.002%) 7
In North American nutrition, of the best vegetables to eat, cabbage is used mainly in salads, and it does not contribute to side dishes, soups, or pickles. Some of the nutrients could multiply after cooking and could give your food more nutritional value.
Cabbage has an important contribution to the daily recommended intake
Each nutritional element in the cabbage could be less important by itself considering the contribution to the overall daily recommended intake, it is the combination and the interaction with the body which creates a nutritive balance.
These elements could be easier absorbed because they are in the right proportion and through the simple intake of the cabbage serving which contains all, you can achieve a balanced body.
Beetroots is a popular food
One of the best vegetables to eat is beetroots which present several health benefits.
The beetroots are paramount for body toxin elimination. They contain betalains which are the source for G S T (glutathione-S-transferase) activity, by first neutralizing the toxins. In this article, we familiarize ourselves with the beets’ main nutrients and discover how useful each of them is for your health.
Beetroots or beets, in short, are part of the Amaranthaceae plant family. This food is popular and more products are made of it. It contains important nutrients and thus becoming a superfood.
Beetroots in center of clinical studies
Recent clinical studies put the beets at the center of health experiments regarding lowering blood pressure. Healthy participants drink each 500 milliliters
beetroot juice and their blood pressure is measured after the ingestion showing lower levels. The researchers pointed out that the level of nitrate contained in the juice might be the cause of lowered blood pressure.
Nutrients of beetroots
A serving of 100 gr beets has 43 calories and contains the following nutrients with the percentage value corresponding to DVA (Daily Value Allowance):
Total Fat 0.2 g 0% is very low and only polyunsaturated fat represents 0.1 g, the saturated fat and the monounsaturated fat is zero
Cholesterol 0 mg 0% due to the very low level of total fat
Sodium 78 mg 3% value is very acceptable given that an adult healthy person may consume up to 3.4 gr daily
Potassium 325 mg 9%
Total Carbohydrate 10 g 3%
Dietary fiber 2.8 g 11% contributes to a healthy elimination of human solid waste thus preventing constipation
Sugar 7 g
Protein 1.6 g 3%
Vitamin C 8% participates in building your stronger immune system
Calcium 1% although it represents only 1% of the total daily value necessary since beets constitute a source of magnesium, iron, and B-6 as per below, and in congruence with these makes the calcium absorption faster
Vitamin B-6 5%
Magnesium 5% necessary for calcium absorption and healthier bones
Off the best vegetables to eat beetroots provide help with brain health
Beetroots contain a critical antioxidant named alpha-lipoic acid which proves to decrease reactions of peripheral neuropathy disease.
Choline helps memory and beets can provide
oxygen for the brain to raise cognition and enhance blood flow in the brain
possibly delaying Alzheimer’s disease and keeping the brain in a healthier
state. By eating beets we contribute to feeling a balanced body.
Feel Fresh With Cruciferae
The cruciferous family or Brassicaceae (Cruciferae) contains many of the best vegetables to eat which are perfect for any season as they can totally be consumed all year round. The energy which the cruciferous give us can last long past the winter and bring us into the spring. You’ll be well equipped with a fortuitous body ready to encounter all bacteria and other microorganisms that come to life in April or May. You feel ready for the fresh season of many vegetables.
Energy from Cruciferae
The following vegetables: garden cress, broccoli, cabbage, cauliflower, kale, collard greens, bok choy, Brussels sprouts, rutabaga are part of the large Cruciferae family. How can they provide us with energy? When we consume them, they release certain chemicals in the body and have antioxidants properties, such as sulforaphane. They prevent and may have a crucial effect on the development of many types of cancers.
Due to the richness in calcium, potassium, and beta-carotene cruciferous vegetables antioxidant properties have been studied by medical authorities in the US and Canada.
The cabbage, broccoli, and other cruciferous can make us stronger, diminish body pain, live capricious, bleak, and cloudy days easier.
Assist blood cells health
Some Cruciferae, such as cabbage contain average amounts of magnesium, phosphorus, vitamin A, folate, vitamin C which enhances the immune system and fortifies the bone while vitamin B is critical in producing the red blood cells and new healthy cells in the body.
Recipe off great vegetables to eat
A great salad combines equal amounts of at least one cruciferous, preferably cabbage with two other superfoods giving us a delicious salad treat. The quantity in brackets is approximate.
1 cup of grated cabbage (1/2 medium cabbage)
1 cup of grated carrot (3 or 4 medium carrots)
1 cup of grated celeriac (2 or 3 small or 1 1/2 medium); this can be replaced with 3 or 4 medium parsnips
(optional) 1 cup grated apples (2 medium apples)
a pinch of salt and a pinch of pepper
Mix all well in a bowl to evenly get the flavors from one another, and when served add a sprinkle of lemon or vinegar. Optional you can add into one serving depending on your preference 1 teaspoon or less of veggie oil.
This wonderful salad is full of vitamins C, K, folate, beta-carotene. Enjoy!
While you’re having the salad remember that there are other good vegetables to eat that provide significant nutrition for your body
Vitamin C- rich bell peppers
Bell peppers contain numerous vitamins and antioxidants, the carotenoids. The predominant of the vitamins is vitamin C.
Let’s take a look at how many carbohydrates they have. For instance, half a cup (65 grams) of green bell peppers – sliced – has approximately 2.5 grams of carbs.
Some other peppers, such as
red bell peppers
contain little carbs and can be consumed as part of a keto diet when you are eating the maximum amount of carbohydrates per day 50 grams. There are about 50% more carbs in the yellow and red bell pepper than in the green pepper. For example, half a cup of red or yellow bell pepper contains 6 grams total carbohydrates each while the green pepper about 4.6 grams.
How Nutritious Are the Bell Peppers?
Regarding the nutrition facts, red peppers contain the most nutrition. They stay on the vine the longest. Usually, bell peppers turn different colors while they are still growing in the soil. Green peppers are picked earlier, therefore they do not have the opportunity to turn into yellow, orange, and ultimately red which gives us the most nutrients. The red peppers consist of about 11 times more beta-carotene and vitamin C about 1.5 times more than the green bell peppers.
How many calories can we find in a full cup of raw red bell pepper? We find 40 calories and about 9 grams total carbohydrate which includes 3.4 grams of dietary fiber representing 10-13% amount of the daily fiber needs.
The net carbs amount is 5.6 grams found by deducting the dietary fiber 3.4 grams from the total carbohydrate of 9 grams.
The net carbohydrate (net carbs) amount of 5.6 grams is for the red pepper while the green bell pepper has about 4 grams.
For all bell peppers, the total carbohydrates increase by about 12% when boiled and the dietary fiber decreases by 10% while also the vitamin C declines when peppers are cooked.
Bell peppers assist improving your health
The antioxidants from bell peppers, the carotenoids, for example, capsanthin, lutein, in fact, increase after cooking – boiled, steamed, or sauteed, which allows you to choose which way you want to have the peppers to provide for the most antioxidants or the most fiber.
Providing a significant amount of antioxidants, eating the bell peppers may strengthen your health, improve eyesight, and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6000222/ recent studies show that it can reduce the risk of serious diseases like heart disease and digestive diseases.
Some of the best vegetables to eat carry important minerals without which our body cannot function well. One of them is celeriac.
Coming out of any season whether it has been cold outside or warmer you’d want to enjoy rich vitamin and mineral foods, heartier vegetables. You’d also like fruit to nourish yourself with something nutritious and tasty. This might be a hearty soup of potatoes, celery, and carrots. While celery is nutritious, celeriac, celery root is even more nutritious and goes well mixed with many other vegetables to create a nutritiously rich meal.
Both celery and celeriac are from the same family Umbelliferae, along with the most known, carrots, parsnips, and parsley. Celeriac is consumed as root as shown in the table.
Main nutrients in celery and celeriac
Although celery and celeriac are different plants, they each have critical nutrients for our bodies. They also contain antioxidants including falcarinol and panaxadiol which may help prevent some types of cancers.
We grow celeriac for their above-average nutritious roots and it is less known in North America compared with parts of Eastern or Northern Europe which contains as per the Basic Report of the US Department of Agriculture
Specifics of celeriac and why is it one of the best vegetables to eat
Significant quantities of a variety of minerals: K, phosphorus, Iron, Calcium, magnesium, zinc, some quantities of vitamin C, and it is rich in B-Integral, including the whole variety of B vitamins.
The secret here is the important amount of B vitamins and zinc that celeriac carries compared to other vegetables. Celeriac weighing 400 grams and cooked can supply 1/4 of your daily zinc intake. Why not improve your immune system any day that passes, get stronger, and higher energy levels? In addition, you get stronger blood cells since these vitamins can provide it. Zinc is also known to help with your metabolism which may show changes with the transition of the seasons.
The combination of boiled potatoes, celeriac, carrots, with a few “spice” plants like parsnip and parsley make a delicious, nutritious and easy-to-make hot meal just at the beginning of spring. Here is the recipe from my grandma’s kitchen of this veggie soup which has also an alternate non-vegan version.
CREAM of POTATOES
1.5 l water (non-vegan: beef/chicken broth)
6 medium potatoes /or 4 medium white potatoes, 2 sweet potatoes
2 tbsp vegan oil (non-vegan: unsalted butter)
1 spoon cauliflower flour /or white flour
1 medium onion, chopped
1 large carrot, whole
1 medium celery root (celeriac), chopped
1 large (or 2 medium) parsnip, whole
1 teaspoon dried parsley (or 7 parsley sprigs, whole)
1 tsp sea /Kosher salt
6-7 black peppercorns
Peel the potatoes and cut them in half-inch (1 cm) cubes. Soak them in a pot covered by water.
In 3 liter pot, warm up oil at medium stove temperature, put the onion, and fry it for 1-2 minutes.
Sprinkle the flour and stir, add the potatoes.
Pour in the water and salt. Stir.
Throw in the black peppercorns.
Add carrot, celeriac, parsnip, parsley.
Simmer at low temperature for 1.5 h – 2 h.
Take out all veggies, except the potatoes and the celeriac.
Sift and mash the rest, add this back in the soup. If too thick, add water (non-vegan: add milk).
Optional: serve with croutons
With some of the mentioned veggies you can choose from, you not only improve your health, benefit the environment, you’d also have the satisfaction to enjoy nutrients from some of the best vegetables to eat.