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Healthy Diet Series: Super-veggies

By: Lola Frailey Wednesday August 5, 2020 comments Tags: superveggies, superfood, noni superfood, healthy eating

 Did you know? The ideal daily goal is 2 to 3½ cups of veggies and 1½ to 2 cups of fruit.

That’s a lot! It’s understandable trying to incorporate all the recommended fruits and veggies in a busy day isn’t always possible. Our best suggestion is to at least incorporate super-veggies and superfruits into your diet. 

What are Super-Veggies?

Super-veggies, like superfoods are veggies with the highest nutritional content calorie for calorie compared to other veggies. Need a list of super-veggies? We got you covered! Interested in superfruits? Click here for a list!

Spinach
One cup of raw spinach is only 7 calories and contains the following nutrients:

  • Vitamin A (improves skin health)
  • Vitamin C (immune system booster)
  • Magnesium (nerve and muscle function)
  • Iron (supports healthy blood pressure)
  • Calcium (works with vitamin D for bone health)
  • Vitamin K (aids the body in absorbing calcium)

Did you know? Vitamin K is a fat soluble vitamin. Meaning in order to receive maximum benefits pair this veggie with a healthy oil such as a smoothie with avocado. Click here for the recipe!

Kale
One cup of kale is only 7 calories and contains:

  • Vitamin A
  • Vitamin C
  • Vitamin K 

Kale may also support the cardiovascular system. One small study reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced a 10% decrease in LDL (bad cholesterol).

Did you know? Dark green vegetables contain large amounts of phenolic flavonoids. One such flavonoid is quercetin. Quercetin is a very potent anti-inflammatory.

Broccoli
1 cup of broccoli is 55 calories and contains:

  • Vitamin K
  • Vitamin C
  • Folate
  • Manganese
  • Potassium

A 2010 study discovered that consuming broccoli sprouts could improve cardiovascular health by reducing oxidative stress.

Did you know? Broccoli belongs to the same family as cabbage, kale, and cauliflower. 

Sweet potatoes
One sweet potato is approximately 103 calories and contains:

  • Vitamin A
  • Vitamin C 
  • Vitamin B-6
  • Potassium
  • Beta-carotene
  • Manganese

Sweet potatoes may assist in maintaining blood sugar levels. This is because sweet potatoes are low on the glycemic index scale and high in fiber, compared to russet and red potatoes.

Carrots
One cup of carrots is approximately 52 calories and contains: 

  • Vitamin A
  • Beta-carotene
  • Calcium
  • Potassium
  • Vitamin K
  • Iron

Did you know? Most of the green, yellow, and orange vegetables also have a high percentage of calcium, potassium, iron, magnesium, vitamin B-complex, vitamin A, vitamin C,  and vitamin K.

Tomatoes
One cup of tomatoes is approximately 32 calories and contains:

  • Potassium
  • Vitamin C
  • Lycopene
  • Beta-carotene
  • Lutein

Did you know? Cooking tomatoes can enable them to release 30% more lycopene compared to eating them raw. Click here for more foods that are healthier for you cooked

Bell peppers
On our healthy swaps list!One cup of bell peppers is 39 calories and contains:

  • Vitamin C
  • Vitamin B-6
  • Folate
  • Beta-carotene (the body can into vitamin A)
  • Quercetin
  • Lutein
  • Capsanthin

How to eat bell peppers
Bell peppers are extremely versatile. Add them to scrambled eggs, sandwiches, or serve them with guacamole instead of chips. Click here for more healthy swaps

Cauliflower
On our healthy swaps list! One cup of chopped cauliflower is only 27 calories and contains:

Did you know? Dietary fiber can help boost an individual’s cardiovascular health, digestive health and help control weight gain.

Brussels Sprouts
One cup of brussel sprouts is only 38 calories and contains:

  • Kaempferol (powerful antioxidant)
  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Folate
  • Potassium
  • Manganese

 Did you know? Brussels sprouts can help detox the body. One study suggests that eating brussel sprouts led to a 15–30% increase in some of the enzymes that control detoxification in the liver and colon.

Choose the Best Quality Foods

Conventional farming uses chemical fertilizers to meet plant demands but in the long term this depletes the natural health of the soil. Plus conventional farmers consume a substantial amount of land and non-renewable resources. Sustainable crops are more permanent than conventional crops because they work in harmony with the landscape rather than drain it of nutrients and biomass. 

The Hawaiian Organic Noni Difference

We pride ourselves with our USDA certified organic seal. We proudly take every measure to grow, harvest, and process noni fruit in a way that is healthy for the environment and ultimately YOU!

On our 70 acre certified organic family noni farm we mulch heavily, make our own compost, grow earthworms for worm castings and make compost teas to foliar spray and feed our orchards. We work with nature to build healthy living soil to feed our very healthy fruit trees that produce an abundance of noni fruit

 

Source:
https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables
http://www.naturalfoodbenefits.com/list.php?CAT=2
https://www.captel.com/2018/10/health-benefits-of-vegetables/
https://articles.mercola.com/sites/articles/archive/2016/05/02/benefits-eating-vegetables.aspx
https://www.medicalnewstoday.com/articles/323319.php
https://www.organicfacts.net/health-benefits/vegetable
https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth
https://www.cnn.com/2014/06/19/health/benefits-of-vegetables/index.html
https://www.choosemyplate.gov/vegetables-nutrients-health

Lola Frailey

About the Author: Lola Frailey



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