Nutritious Veggies

by Megan Wiles—Intern

Food is the fuel for our bodies. It not only provides the energy we need to go about our daily lives and satisfy our taste buds, but they can be the source of the numerous vitamins and minerals vital for our biological processes. Vegetables are one food group known for being especially healthy, but there are some that are just a little more dense in nutrition than others—just a handful of veggies may even be capable of preventing or treating disease.

Broccoli:

Broccoli is a member of the cruciferous family of vegetables along with cauliflower, cabbage, kale, and many others. This group of vegetables are related not by the physical characteristics of flavors of the plants, but by their nutritional benefits. These vegetables are abundant in phytochemicals (biologically active compounds found in plants), particularly one called glucosinolates and their byproducts, which have been linked to slowing the development of tumor cells. Broccoli also contains antioxidants and regulates enzymes. A limited experiment with lab rats showed that a diet rich in broccoli protected the heart from stress and damage. Aside from broccoli’s supply of phytochemicals, one cup of raw broccoli also provides 135% of your daily vitamin C, and 116% of your vitamin K.

Garlic:

Many cultures have valued garlic as a healing ingredient. It was one of the most frequently used remedies of Ancient China since 2700 BC. It’s medicinal qualities were also recognized by the Egyptians, Indians, Greeks, Romans, Israelis, Aarabics, and Babylonians. It was used to treat lack of appetite, common weakness, cough, depression, seasickness, animal bites, and more. The main bioactive compound in garlic is allicin, which is partially responsible for garlic’s effectiveness on lowering blood pressure as well as preventing atherosclerosis—a development of fats and cholesterol on artery walls. It’s also been shown to be useful in treating hypertension in animals and decreasing the risk of coronary events in people over 50. It’s also been concluded that garlic may be “the most potent food having cancer preventive properties.”

Ginger:

Ginger is a common remedy for motion sickness and nausea, from ginger sticks to ginger ale, and its effect has been well researched to prove its medicinal properties. Ginger has been shown to greatly improve symptoms of nausea during pregnancy (though not as effective on episodes of vomiting) without posing any risk to the fetus or the mother, making it safer than some anti-nausea medications. Ginger also has proven anti-inflammatory properties, which can help alleviate pain caused by diseases like lupus, arthritis, and gout. This could be the reason ginger has been shown to reduce knee pain in patients with osteoarthritis. Like chard, ginger may also be useful in treating diabetes, having decreased blood sugar in experiment subjects with type 2 diabetes.

Swiss Chard:

As another leafy green, it’s not surprising that swiss chard packs a very nutritious punch. Just one cup of cooked swiss chard contains 53% of your vitamin C, 214% of your vitamin A, and a whopping 716% of your vitamin K. Add to that a substantial amount of iron, magnesium, potassium, and manganese. This particular vegetable may also be of use to diabetics, as it has been shown that when diabetic rats were fed chard, it not only reduced lipid peroxidation (the process by which free radicals “steal” electrons from lipids, resulting in cell damage) in the aorta and heart tissue, but also reversed the effects of peroxidation that had already taken place. Another study with chard on diabetic rats found that chard extract helped protect the kidneys from deterioration.

Spinach:

Dark, leafy greens are known for their impressive health benefits, and spinach is a prime example. One cup of raw spinach contains 56% of your daily recommended intake of vitamin A, and 181% of your vitamin K. Spinach is also high in antioxidants, which helps prevent chronic illnesses. A study on dark, leafy, green vegetables found evidence to suggest that spinach and veggies like it contain carotenoids (pigments which are found in brightly colored plants) like beta-carotene and xanthophylls, which not only contribute to eye health, but also may lower your risk of developing cancer.

Sweet Potatoes:

Known for its vibrant color and sweet taste, the sweet potato boasts decent amounts of fiber, vitamin C, vitamin B6, manganese and potassium. They also contain an impressive 438% of your vitamin A in just one medium-sized baked sweet potato. They’re especially high in beta-carotene, which is associated with lowering the risk of lung cancer and heart disease. A specific kind of sweet potato, the caiapo, has been studied and found effective in lowering glucose and cholesterol in type 2 diabetics.

Red Cabbage:

As another cruciferous vegetable, red cabbage is a great source of vitamin C, providing 85% of your daily intake in just one cup (raw). Red cabbage also contains anthocyanins, a class of antioxidants, which are responsible for its bright color. Anthocyanins are helpful in reducing inflammation, and they are also used to prevent viral infections and cancers, a number of issues relating to blood vessels (including high blood pressure and chronic venous insufficiency) as well as age-related cognitive decline. In lab rats, a steady consumption of red cabbage paired with an otherwise high-cholesterol diet prevented imbalances in lipids and liver enzymes, protecting the rats from liver disease despite the amounts of cholesterol they were fed.

Green Peas:

One cup of cooked peas (boiled, without salt) provides 38% of vitamin C and 52% of vitamin K, as well as significant amounts of folate, iron, manganese, and phosphorus. Peas are high in fiber, which promotes a healthy gut and regular bowel movements. They also contain saponins, phytochemicals with anti-inflammatory, anti-microbial, anti-protozoan, and antioxidant properties.

Vegetables are more than simple side dishes to fill you up after an entree. They can be chock-full of important nutrients that keep your body healthy and strong. Some may even help keep you safe from disease, or treat medical conditions you already have. As a group, vegetables are some of the most beneficial foods you can eat, and the superstars of the bunch are even better. Try treating your body by stocking up on these powerhouse veggies.