Everyone is well aware that eating vegetables is really good for you, right? After all, they contain a lot of different minerals, vitamins, antioxidants and fiber, all really beneficial for our health.
However, there are vegetables that contain more nutrients than others and those are the ones you should definitely include in your daily diet.
According to dietician Alena Kharlamenko variety is also important since “What one vegetable is low in (vitamin C, for instance), another may be a good source,” so always try to eat a number of different vegetables.
With that being said, here are 5 of the most nutrient dense vegetables you should always have on your plate!
- Butternut Squash
One cup of this large vegetable represents nearly 50 percent of your vitamin C daily value as well as 10 percent for fiber, potassium and magnesium.
Furthermore, it’s a great source of beta carotene which is really beneficial for your eye health and vision.
Another great vegetable in every way, carrots contain a lot of vitamin C as well as potassium, fiber and beta carotene.
In addition to that, research suggests that this root also contains compounds believed to reduce the risk for certain types of cancer.
For instance, one study published in 2020 in the journal Nutrients shows that a higher intake of carrots is linked to a lower risk of developing colorectal cancer.
Onions are filled with nutrients and anti-carcinogenic compounds, making them a must in your diet.
They’re also low in calories and fat and a great source of essential micronutrients, including potassium and vitamin C.
Not only are they delicious, but they’re also really good for you as long as you eat them in moderation.
They may have a pretty bad reputation but in reality, potatoes are filled with nutrients and a great source of fiber, potassium and vitamin C so don’t avoid them completely.
In fact, if you are a really active person, you’ll benefit a lot from the number of carbohydrates they also contain.
- Green Peas
Green peas are loaded with fiber and protein so they are obviously really good for you.
One cup of this legume contains more than 25 percent of our daily fiber recommendation as well as close to 100 percent of your daily vitamin C recommendation!
Furthermore, the same amount counts for around 10 percent of your daily value for vitamin B6, iron, magnesium and potassium.