Poutanen Oprions, Kårlund AO, Gómez-Gallego Nutritious vegetable options, et Nutritious vegetable options. Nutrltious antioxidant Antioxidant-rich antioxidant-rich sources been studied for its many health-promoting properties, including its benefits for heart health. While brussels sprouts can be enjoyed raw in salads, they are commonly roasted or baked. Evidence-Based Complementary and Alternative Medicine.

Video

12 Ways You're Cooking Your Vegetables Wrong Which Reduce Their Health Benefits Going meatless has never been Glutathione and immune response Nutritious vegetable options or more exciting. Vegetablle recipes even happen to be vegan-friendly meals vegetablf skimping on optiins of the Nutritious vegetable options stuff smoky black gegetable soup optikns a creamy Optiosn made with Non-GMO food options, anyone? With so many enticing and varied veg options, you might find yourself putting more meatless dishes on the weekly roster and not just on Mondays! No matter the season or the craving, these creative vegetarian recipes prove that meat is definitely not a must when it comes to whipping up a delicious, flavor-packed meal your family will love — and ask for on repeat. The iconic cheese from Cyprus grilled to charred perfection!

Nutritious vegetable options -

Discover the health benefits of spinach. Use up that bag of spinach in your fridge in our spinach pancakes , spinach and courgette lasage , and creamy garlic, spinach and lemon salmon.

Sweet potatoes, unlike regular white potatoes, count towards your 5-a-day. They possess an impressively high nutritional value and are rich in fibre, which has been shown to promote a healthy digestive system. Much of the research so far has been conducted on animals, but it would appear that the high levels of plant sterols phytosterols found in sweet potatoes may have a protective effect on the digestive system.

They may also be useful in the prevention and management of duodenal and gastric ulcers, including those resulting from NSAIDS non-steroidal anti-inflammatory drugs such as ibuprofen. Discover the health benefits of sweet potatoes. These compounds appear to be effective against colon , prostate and skin cancer and may suppress the growth of breast cancer.

Watercress is loaded with antioxidant polyphenols, which may play a role in combatting the chronic diseases associated with ageing. Top health benefits of kefir Top health benefits of lentils. This guide is brought to you in association with Nutracheck, a trusted calorie and nutrient tracking app that supports you in achieving your health and weight loss goals.

Nutracheck enables you to monitor the food and drink you consume by logging it on smartphone or tablet. To find out more, visit bbcgoodfood. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional.

If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club.

Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. Recipes Back to Main menu Dinner ideas Back to Recipes Healthy dinners Dinner for two Low-carb dinners Gluten-free dinners. Back to Recipes Quick breakfast recipes Breakfast smoothie recipes Vegan breakfast recipes Low-carb breakfast recipes.

Back to Recipes Family lunch recipes Quick lunch recipes Healthy packed lunch recipes Budget Sunday lunch recipes. Back to Recipes Healthy salmon recipes Seafood recipes Paella recipes seafood White fish recipes.

Back to Recipes Vegetable soup recipes Creamy soup recipes Chicken soup recipes Low-carb soup recipes. Back to Recipes Quick pasta recipes Carbonara recipes Lasagne recipes Bolognese recipes. Back to Recipes Low-calorie chicken recipes Low-calorie vegetarian recipes calorie meal recipes Low-carb family meals.

Back to Recipes High-protein vegan High-protein lunch recipes High-protein snacks High protein bowl recipes. Back to Recipes Vegan dinner recipes Easy vegan recipes Vegan slow cooker recipes Vegan soup recipes. Back to Recipes Easy vegetarian recipes Healthy vegetarian recipes Vegetarian dinner recipes Vegetarian slow cooker recipes.

Back to Recipes Winter warmers Winter salads Healthy winter meals Quick winter recipes. Back to Health Oily fish benefits Is peanut butter healthy? Is sourdough good for you? Healthiest winter foods.

Back to Health Celeb diets reviewed Intermittent fasting 's best diets Weight-loss myths busted. Back to Health Is vegan 'meat' healthy? Do aphrodisiacs work? Back to Health Daily steps to lose weight Protein for muscle building Your healthiest exercises Protein — all you need to know.

Back to Main menu Cooking tips Back to How to Roast timer Seasonal calendar Conversion guides Glossary. Back to How to School packed lunch ideas Hot lunch ideas Healthy lunch ideas for work Easy lunch ideas. Back to How to Vegetarian family classics Twists on chilli con carne Best vegan curry recipes Vegetarian fakeaway recipes.

Back to How to How to cook sprouts How to cook cabbage How to cook sweet potatoes How to cook long stem broccoli. Back to How to How to poach an egg How to cook rice How to make risotto How to cook couscous How to knead bread dough.

Back to Main menu Birthdays Back to Inspiration Lemon drizzle cake recipes Red velvet cake recipe Chocolate cake recipe Gluten free cake recipes. Back to Inspiration Lemon tea recipe Mocktail recipes Winter drinks recipes Non-alcoholic drink recipes.

Back to Inspiration Indian fakeaway recipes Slow cooker Sunday lunch Brunch recipes Chinese fakeaway recipes.

Back to Inspiration Vegetarian air fryer recipes Healthy air-fryer recipes Air-frying for beginners Air-fryer chips. Back to Inspiration Healthy smoothie recipes Green smoothie recipes Breakfast smoothie recipes Spinach smoothie recipes.

Back to Inspiration Easy midweek meals Quick dinner recipes Family one-pot recipes No-cook recipes. Back to Inspiration Family casserole recipes Family chicken recipes Bolognese recipes Cheesy pasta recipes. Back to Inspiration Quick cake recipes How to make muffins Tray bake recipes Easy dessert recipes.

Back to Inspiration Chinese New Year Valentine's Day Mother's Day Easter. Back to Inspiration Budget Valentine's Day recipes Easy Valentine's Day recipes Healthy Valentine's Day recipes Easy vegetarian Valentine's Day recipes. Back to Main menu Batch cooking Back to Budget Healthy batch cooking Vegetarian batch cooking Batch cooking on a budget Batch cooking for beginners.

Back to Budget Slow cooker budget recipes Budget vegetarian recipes Healthy budget dinners Budget friendly meals for two. Also, a great way to enjoy oatmeal is to use plain old-fashioned oats and sweeten them with fruit and honey.

Fish supplies you with omega-3s. Fatty fish like salmon, mackerel, tuna, herring, and sardines is an excellent heart-healthy food. Omega-3s help reduce inflammation in the body. Omega-3s have been shown to help prevent heart disease and stroke. Also, they may help with lowering the risk of cognitive dysfunction or cognitive disorders and may play protective roles in cancer and other conditions.

Fish also contain antioxidants. The ideal portion for fish is at least two servings of fish ideally, fatty fish every week.

Chicken is packed with protein. One 3. Skinless chicken also has less saturated fat and is an excellent source of niacin and selenium. Niacin helps the body turn food into fuel. While your body is getting fuel with help of niacin, selenium is also helpful for keeping the body in tip-top shape.

Selenium is an essential component of enzymes and proteins that help protect against cell damage and infections. Tofu can contain up to This makes it a great plant-based protein for anyone, especially vegetarians and vegans. Additionally, studies link consuming moderate amounts of tofu with benefits, including a lower risk of heart disease.

If you want to add tofu to your diet, try it in stir-fries, curry dishes, lasagna, and vegetable scrambles. Nuts are basically bite-sized nutrient bombs that set you up with heart-healthy fats, protein, vitamins, and minerals. A great way to enjoy them is to eat them raw or dry-roasted and with no salt added.

According to the Department of Agriculture, one large raw egg contains about:. There are often concerns about cholesterol in eggs. One study suggested that people who eat eggs aren't any worse off than those who do not.

Creamy and delicious, Greek yogurt tastes like dessert. It boasts at least twice the amount of protein than traditional yogurts. This type of yogurt also has a mineral content that is 1. Greek yogurt, like any yogurt, is versatile. You can use it for dips, smoothies, and even as a sour cream substitute.

Cottage cheese is an excellent choice for those who must limit their overall carb intake. It's rich in protein and low in carbohydrates.

It's also a very versatile food. Blend it into smoothies or use it to make protein pancakes for a breakfast option that can fill you up. Extra virgin olive oil has potential health benefits like reducing the risk of heart disease, high blood pressure, and type 2 diabetes.

On its own, olive oil contains antioxidants. Cooking with this oil increases your body's ability to absorb antioxidants from veggies. Researchers found that vegetables fried in extra virgin olive oil improved their antioxidant capacity.

That cooking process also increased the number of phenolic compounds in the vegetables. Phenolic compounds may help prevent health conditions such as cancer, diabetes, or macular degeneration. There are other foods to enjoy in limited amounts, like red and processed meats, canned foods, and flavored yogurts.

Canned vegetables don't always have all the nutrients you can get from fresh vegetables. They sometimes have sugar, additives, sodium, or flavorings. If you need the convenience of canned vegetables, try to find fresh or frozen options first.

However, if fresh or frozen vegetables aren't an option, look for canned vegetables with no added salt or sugar. Remember: Canned vegetables can still help you get recommended veggie servings. Canned beans can be a healthy addition to your pantry.

Just check the labels for sugar or carb and sodium content. Though one cup of baked beans with pork can have 13 grams of protein, it also comes with 50 grams of carbs and 1, milligrams of sodium.

To enjoy baked beans, consider opting for low-sodium versions with less than milligrams per serving. One study tracked the eating patterns of , people over 24 years. It found that an increased intake of starchy vegetables—including corn, peas, and potatoes—was associated with weight gain.

The study also found that eating more fruits and non-starchy vegetables, such as leafy greens and cruciferous veggies, was associated with a more stable weight.

However, this doesn't mean that you can't eat starchy vegetables. They still offer antioxidants, vitamins, and minerals and should be included in a healthy diet.

Often marketed as "real juice," the labels on these products can come with sugar and artificial sweeteners. Some companies try to get around the sugar in fruit beverages.

They'll add artificial sweeteners that reduce the amount of sugar on the label. Juicing a whole fruit also concentrates its sugars and often eliminates the fiber.

Still, it can be okay to have fruit juice on occasion. Fruit is naturally sweet, so it shouldn't need added sugar or "sugar-based flavor enhancers" often found in the canned kind.

That can include heavy syrups, nectar, or honey. Dried fruit can also contain added sugar. However, fruit in these forms can still be okay to eat. When deciding on canned varieties, look for fruit that's in its own juice, unsweetened, or doesn't have added sugar.

Also, try to limit your dried fruit portions to a handful and choose plain versions. The bran and germ are stripped away in refined grains—including white bread, pasta, rice, crackers, and pretzels.

Refined grains may not have a lot of vitamins and minerals as a result. Still, some kinds of refined grains may be enriched, allowing for some B vitamins and iron to be added back during the enrichment process. A big bowl of cereal can have as much sugar as a candy bar.

Some research has found that sugary cereals can have between 0. When you want to enjoy your favorite cereal, try to stick to a serving or two, depending on the sugar content.

You can do this by, for example, choosing a smaller bowl or getting cereal that may be packaged in smaller serving sizes. Red meat can be high in cholesterol and saturated fat. Eating much of it is linked to several chronic health conditions, including heart disease and type 2 diabetes.

Large amounts of red meat may also increase LDL, or "bad," cholesterol, and negatively impact blood pressure and artery stiffening. You don't have to give up red meat altogether. Some options to consider are limiting your red meat intake to special occasions or to just a few times weekly or monthly.

You can also make vegetables the main course of your meal when you have red meat. Limiting all processed foods when making healthy food choices is always a good idea—proteins are no exception.

An occasional sausage or hot dog is OK. However, research has suggested links between eating processed meats and an increased risk of colorectal cancer , type 2 diabetes, and heart disease.

Flavored yogurts can come with added sugars. Also, many drinkable, squeezable yogurts contribute more calories from sugar than protein, and sipping instead of chewing can compromise satiety. However, if you like these types of yogurts, try low-sugar versions or stick to smaller servings instead of using the larger tubs of yogurt.

You can also swap them for unflavored yogurts and add the flavors—like fresh fruit or spices—that you enjoy.

Processed cheeses—like the yellow American cheese squares—are high in sodium, containing approximately milligrams per slice. A sandwich made with sliced, processed cheese, turkey, and mustard can add up to over 1, milligrams of sodium. You can still enjoy these cheeses in moderation.

There also might be low-sodium cheeses in the versions you like, such as Swiss, mozzarella, or cheddar, that you could try. Trans fats are found in fried foods, baked goods, and processed snack foods as partially hydrogenated oils.

Trans fats raise your LDL cholesterol levels while lowering your HDL, or "good," cholesterol—and eating lots of them increases your risk of heart disease and stroke. It's okay to want to enjoy foods that have trans fats. Kale may benefit people with high cholesterol.

One study found that 8 weeks of treatment with kale juice powder increased HDL good cholesterol and decreased LDL bad cholesterol. If a person is taking blood thinners, such as Coumadin, they should use caution when increasing their intake of dark leafy greens.

It is best to maintain a consistent vitamin K intake while taking these medications. People use baby kale in pasta dishes, salads, and sandwiches.

A person may also enjoy kale chips or juice. Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower.

These are all cruciferous vegetables. According to the National Cancer Institute , animal research has found that certain chemicals, called indoles and isothiocyanates, in cruciferous vegetables may inhibit the development of cancer in several organs, including the bladder, breasts, liver, and stomach.

These compounds may protect cells from DNA damage, inactivate cancer-causing agents, and have anti-inflammatory effects. However, research in humans has been mixed. Broccoli is very versatile. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. For more science-backed resources on nutrition, visit our dedicated hub.

Peas are a sweet, starchy vegetable. They contain calories per cooked cup, and they are rich in:. Green peas are a good source of plant-based protein, which may be especially beneficial for people with vegetarian or vegan diets. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer. It might be handy to keep a bag of peas in the freezer and gradually use them to boost the nutritional profiles of pasta dishes, risottos, and curries.

A person might also enjoy a refreshing pea and mint soup. Sweet potatoes are root vegetables. Baked in its skin, a medium sweet potato provides calories and 0. Sweet potatoes may be a good option for people with diabetes. This is because they are low on the glycemic index and rich in fiber, so they may help regulate blood sugar.

Eaten in appropriate portions, sweet potatoes are nutritious and may help keep blood sugars in target range. For a simple meal, bake a sweet potato in its skin and serve it with a source of protein, such as fish or tofu.

One cup of raw beets contains:. Beets and beet juice are great for improving heart health, as the vegetable is rich in heart-healthy nitrates.

These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy.

Roasting beets brings out their natural sweetness, but they also taste great raw in juices, salads, and sandwiches. Each cup of chopped carrots contains Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. Certain nutrients in carrots may also have cancer-fighting properties.

A review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer. Carrots are extremely versatile. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus. Fermented vegetables provide all the nutrients of their unfermented counterparts as well as healthful doses of probiotics.

Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health.

According to the National Center for Complementary and Integrative Health , probiotics may help with symptoms of irritable bowel syndrome. They may also prevent infection- or antibiotic-induced diarrhea.

Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Each cup of chopped, raw tomatoes contains:. Tomatoes contain lycopene, a powerful antioxidant. Research suggests that lycopene may help prevent prostate cancer , and the beta carotene in tomatoes also helps combat cancer.

Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. People have long used garlic in cooking and medicine. Each garlic clove contains just 4. However, garlic is a natural antibiotic.

For example, a review notes that people have used garlic for purposes similar to those of antibiotics since the 16th century. Allium, a component of garlic, may be the source of its health benefits. Confirming this will require more research. Heating garlic reduces its health benefits, so it is best to eat garlic raw, in bruschetta or dips, for example.

There is no single most healthy optlons, but vegetabl a variety of vegetables can improve health and Nutritious vegetable options. Nutritious options to vegetabl to the Nutritious vegetable options include spinach, peas, sweet potatoes, and tomatoes. All optiions contain healthful vitamins, minerals, and dietary fiber Sport performance improvement but optioms stand out for their exceptional benefits. Specific vegetables may offer more health advantages to certain people, depending on their diets, overall health, and nutritional needs. In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet. Spinach is a leafy green vegetable and a great source of calciumvitaminsironand antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.