Vegetables are what people are missing in their diet the most. I’ve seen grown men and women cringe when I tell him/her to eat more vegetables. It usually looks like this…
Seriously people, what are you so afraid of? Vegetables are a powerful force when it comes to flushing your body of carcinogens, building a healthy immune system (Do you get sick a lot? Eat more vegetables, preferably with all meals), and helping to rebuild strong muscles while fortifying your bones. WHAT’S NOT TO LIKE?!?!? Throw them in your eggs at breakfast, on your sandwich at lunch, get two different colored vegetables on your plate for dinner, and you’re off to a great start. That being said, let’s dive into what some of these nutrient packed delights actually contain when you bite into them…LEGGO!
Artichokes – You really want the artichoke hearts, that’s where the value is found in these babies. Artichoke hearts have anywhere between 6-9 grams of fiber, depending on size. They’re also loaded with potassium and folate.
Arugula – My favorite green leaf vegetable. Only 5 calories per cup, while containing a hearty amount of vitamin K and antioxidants.
Asparagus – Loaded with nutrients. Potassium, folate, bitamin B and K, and fiber are the big ones found in asparagus. Only 40 calories per cup, so start eating ’em if you’re looking to drop body fat!
Bok Choy – Looks like cabbage and endive made a babay, now GET IN MAH BELLAY! Bok Choy helps reduce your cancer risk. It’s loaded with calcium, potassium, beta-carotene, and vitamin A. Like most green, stalky vegetables, you want to cook these fairly quickly so that it doesn’t lose it’s crispness and becomes limp.
Broccoli – I’ll put it like this…Broccoli is King, the rest are servants. Broccoli contains Isothicyanates, which are great cancer fighters. These stalky greens are packed full of potasium, caclium, vitamin C, folate, magnesium, phosphorus, beta-carotene, and vitamin A, as well as small amounts of protein and fiber! Game, blouses.
Cabbage – Again, another cancer fighter. Quick side note: If you’ve been reading my last few posts regarding nutrition, have you noticed all of the cancer fighting properties in most fruits and vegetables? Just sayin. Anywho, cabbage also helps fight the war against cardiovascular disease and inflammation. Looking for nutrients? Calcium, magnesium, potassium, vitamin C, vitamin K, and beta-carotene are found here.
Carrots – What’s up doc? Bugs Bunny was/is onto something. My man POUNDS carrots. They’re great for your eyes (how do you think he escaped Elmer Fudd all these years?) and contain Vitamin A, potassium, magnesium, phosphorus, vitamin C, and a bit of fiber. Waskewy Wabbit!
Cauliflower – Cauliflower is pretty sweet. Once this broccoli-like enters your system, the sulforaphane found within it goes to work on flushing out carcinoges from your blood cells. Pretty awesome, I know. LIke most veggies, cauliflower is low calorie and contains fiber, vitamin C, potassium, and folate.
Celery – AAAAAnd peanut butter, right? I can deal with it, but try to reach for almond, sunflower, or any other “nut” butter instead of peanut butter. Celery is great for high blood pressure, so if yours is through the roof, get some celery in you on a consistent basis, then go see the doc, he’ll be pumped for you!
Collard Greens – Collard Greens are loaded with calcium, fiber, magnesium, phosphorus, potassium, vitamin C, and vitamins A and K. If you’re struggling with your vision, pound some collard greens, they’re great for your eyesite as well!
Dandelion – Yep, I said dandelion. Why should you eat it? For one, it will help your liver, mood swings, and diabetes, if you fall under any/all 3 of those categories. It also helps with reducing blood pressure and pms.
Eggplant – I hate eggplant, probably because when I tried to cook it, I sucked at it and it tasted like hot garbage. I know, I’m not really enticing you, but you’re probably a better cook than me, let’s be honest. At only 132 calories, it’s got a nice nutritional make-up of fiber and assists in lowering cholesterol and fighting cancer with it’s antioxidant properties.
Endive – 8 calories per 2 CUPS! It’s also loaded with calcium, iron, potassium, folate, vitamin A, and vitamin K. Get on it!
Green Beans – Help moderate blood sugar levels for 1. 2, they reduce your risk of heart disease, stroke, dementia, and vascular disease. Nutrients? Sure, you have calcium, vitamin A, folate, and potassium.
Jerusalem Artichokes – Ever have Kefir? It’s a morning yogurt smoothie that I recommend everyone drink, but if you can’t, try these. These artichokes are full of healthy bacteria for your intestines that will keep you from getting sick all the time (Erock, eat em!). They also help to fight against cancer while lowering blood sugar, triglycerides and cholesterol.
Jicama – The only reason I put this in is because of the fiber content. 6 grams per cup. That’s insanity!
Kale – Kale kicks ass, bottom line. Kale has the highest ORAC rating in the fight against cancer. On top of that, kale is loaded with fiber, beta-carotene, calcium, iron, and vitamins A, C, and K.
Mushrooms – These guys help with your immune system, BIG TIME. They’re also a great cancer fighter, like most on this list.
Okra – If you’re reaching for cereal in the morning, you may want to think about okra instead. The fiber content in 1 cup of okra is 4 grams, which blows the previously mentioned Count Chocula out of the water. Okra is full of calcium, magnesium, potassium, vitamin A, vitamin K, and folic acid.
Onions – I love onions, I’ll put them in anything. My girlfriend hates it which I completely understand. Who wants to be around a guy that smells like onions all the time??? Yeah, I’m the luckiest guy on Earth. On top of smelling great, onions are great for your heart, help with building strong bones, and will assist you with your allergy and asthma problems.
Peppers – Hot or sweet, you should be filling up your plate with these. They’re easy to eat and help to relieve pain and are full of vitamins C and A, folic acid, iron, potassium, fiber, and vitamin K.
Pumpkin – It’s almost that time of year! Pumpkin helps with muscle cramping, reduces your risk of stroke, as well as helping with your eyesite. Along with strong antioxidant properties, pumpkin is loaded up with potassium, beta-carotene, alpha-carotene, and carotenoids that help reduce the risk of lung cancer.
Spinach – If you haven’t seen my protein shake, check it out HERE. Spinach is so freakin’ sweet. It’s loaded with vitamin K, D, and C. It helps to boost testosterone levels SAFELY, unlike a majority of supplements on the unregulated market today. Spinach also helps keep you sharp while delivering beta-carotene, fiber, iron, carotenoids, and magnesium. POUND SPINACH!
Squash – Will help you in the weight loss department because of it’s high water content. 1 cup of squash will give you 9 grams of fiber along with a high amount of potassium, iron, potassium, vitamin A, and carotenoids.
Swiss Chard – 1 cup delivers 4 grams of fiber and fortifies your system with daily doses of calcium, potassium, and vitamin C. It also contains a great source of vitamin A, alpha/beta-carotene, and carotenoids.
Tomatoes – Guys who eat tomatoes have lower prostate cancers, BOTTOM line. SEE HOW I DID THAT?!?! THAT WAS HILARIOUS!!!! HAHAHAHA…Anyway, not only do tomatoes help prevent prostate cancer, but they also fight against cervical, breast, oral, esophageal, colorectal, and pancreatic cancers. Vitamin C is the main nutrient in these bad boys, as well as lycopene, vitamin A and B, potassium, and phosphorus.
Turnips – If you haven’t eaten these, they have a tough taste. I mix them in with kale, onions, scallions, peppers, a little bit of avocado oil, and throw em on the grill (wrapped in tin foil). They have a bit of a kick to them, so be prepared. Turnips have a high water content, so they’ll fill you up if you’re looking for something to hold you over for a bit. They’re loaded with fiber, potasium, vitamin C, and calcium. Turnips are best known for helping maintain bone health.
Watercress – These leafy greens help to wipe out carcinogens. The most staggering thing I found about watercress is that it has 4 TIMES THE AMOUNT OF CALCIUM AS MILK! That’s craaaaaazy! Nutrients found in watercress are citamin C, vitamin K, vitamin C, and carotenoids.
That wraps up vegetables! If you have issues with getting sick all the time, start adding more vegetables to your diet and you’ll be feeling better in no time! Before I go, check out the new Jane’s Addiction song from their upcoming album (October 4th, go get it!). Jane’s Addiction is one of my favorite bands of all time, mainly because of Dave Navarro’s unbelievable skills on the guitar. Have a great Tuesday, I’ll see you soon!!!