Put the power of produce on your plate
Popeye knew it. Moms and dads who urged their children to eat their veggies did, too. Not only are vegetables delicious, they can work wonders for your health.
Vegetables, in all their glorious colors, are powerhouses of good nutrition -- chock full of vitamins, minerals, phytochemicals, antioxidants, fiber, and "good" carbohydrates. Not only are they naturally fat free, these nutritious nuggets help prevent cancer and other diseases.
Over and over again, research redeems the sage advice to "eat your veggies." A study published in the February 2004 issue of the American Journal of Clinical Nutrition suggests that eating plenty of vegetables and fruits can help lower "bad cholesterol" and improve the health of your heart. Eating plenty of produce can also reduce your risk of stroke, according to a 2003 study. It showed that eating green and yellow vegetables almost every day, instead of once or less per week, reduced the risk of death from a stroke by 26%. The Dietary Approaches to Stop Hypertension (DASH) study found that a diet rich in fruits, vegetables, whole grains, and low-fat protein and low in fat, saturated fat, and cholesterol can help lower blood pressure.
Top of the Crop
And which vegetables should you make sure to put on your plate? Foods that reign supreme in the vegetable kingdom include:
- Tomatoes, which are rich in lycopene, an antioxidant that protects against cancer, vitamins A, C, and potassium. Cooked tomato products offer more lycopene than raw tomatoes. Pink grapefruit and watermelon also contain lycopene.
- Broccoli, which contains a wealth of wonderful vitamins (B vitamins, C) and minerals (calcium, potassium). It also has the compound sulforaphane, which has cancer-fighting capabilities. Other cruciferous vegetables, such as brussels sprouts, cabbage, cauliflower, and kale also contain sulforaphane.
- Pumpkin, sweet potatoes, and carrots are rich sources of beta-carotene -- which enhances your immune system, reduces those dangerous "free radicals" (disease-causing molecules in the body), aids vision, and protects your skin. Dark leafy greens and peppers are more good sources of beta-carotene.
- Spinach is thought to protect against a host of diseases, including cancer, heart disease, and macular degeneration (which can cause blindness).