Antioxidant-Rich Vegetables -You don’t have to like vegetables. But there is no denying the fact that you need to eat them. There is a reason why every nutritionist recommends you eat veggies daily. Have you ever wondered what makes veggies so good for you? They have so much nutrition to offer including magical antioxidants. In today’s video, we’re talking about 9 antioxidant-rich veggies you should be eating regularly.
Are artichokes a good choice? Why do spinach and kale make it onto every list? Red cabbage anyone? We’ll be talking about all of these AND more…
1. Artichoke – Antioxidant-Rich Vegetables
If there’s one veggie I’d recommend you eat forever, it’s artichoke. This interesting veggie is bursting with nutrition. Lots of it. So much, that artichoke has the highest amount of antioxidants than any other vegetable. This veggie also improves your gut health and lowers blood cholesterol levels. Experts recommend eating them on a daily basis to improve your liver, gut, and heart health. All thanks to the chemicals in artichokes that have an antioxidant effect on your body. But before you jump on this fiber-rich veggie, here is something else you need to know.
A lot depends upon the way you eat them. How you prepare them can increase or decrease their nutritional value. For instance, steaming artichokes increases the effectiveness of the antioxidants by 15 times. Boiling ain’t bad either. It increases the effectiveness of antioxidants by 8. The reason for this is that steaming and boiling breaks down the cell walls. As a result, the antioxidants are readily available to your body. Curious to know more about eating them?
Are you a first-time artichoke eater? Well, don’t worry. You will like the taste. You can eat them hot or cold. There are several recipes available too. My favorite way to eat them is to pull off outer petals- one at a time. Then I dip the base of the petal in melted butter. You can use any other dipping of your choice. Salsa, hummus, or even guacamole. Now, pull the petal through your teeth to remove the soft pulpy part of the leaf.
Eat it and discard the remaining petal. Eat all petals like this, one by one. The heart of the artichoke is edible as well. The only part you shouldn’t be eating is the hairy choke found inside the artichoke. The sharp outer portion of the petals and leaves isn’t poisonous but does carry a choking hazard. Maybe that’s why they named it artiCHOKE!
Have you eaten an artichoke before? Did you like its taste? Can you describe your experience eating an artichoke for the first time?
Share your experiences with us in the comments below.
2. Red Cabbage- Antioxidant-Rich Vegetables
Let’s get real, red cabbage looks exotic and beautiful. Adding it to your pasta, salads, and noodles makes them all the more appealing. Both in aesthetics and in taste! I’m ready to audition for Masterchef every time I plate spaghetti, topped with red cabbage, peppers and parsley! But that’s not the only reason you should be buying more red cabbage. This veggie is a big hit when it comes to antioxidants. The particular compound that gives red cabbage its color is also responsible for the antioxidant effect on your body. This antioxidant compound has anti-inflammatory effects.
It promotes weight control, prevents heart disease, and reduces the risk of certain cancers. Diabetics should eat red cabbage more, as this colorful veggie helps manage diabetes. There are several ways to eat red cabbage. They are delicious to eat raw, steamed, stewed, and sauteed. You can even ferment them for a probiotic-rich side dish. Homemade Sauerkraut anyone? This veggie is so versatile you can add it to any of your salads and soups. My personal favorite is preparing sandwiches using shredded red cabbage, bell pepper and tomatoes. Add in a few drops of mayonnaise and mustard sauce. Season it to taste. You now have a super delicious sandwich ready.
3. Spinach – Antioxidant-Rich Vegetables
Green leafy veggies have to be on this list. Aren’t they like the holy grail of nutrition? You will find them on the recommendation list in almost every nutritious food article. But have you thought why? Well veggies have the power to heal your body from the inside. Thanks to the high level of antioxidants, minerals and vitamins they offer. Spinach is a highly nutritious veggie loaded with antioxidants. It’s low in calories, which makes it an excellent food choice when you’re on a weight loss diet. The two types of antioxidants found in spinach are especially good for improving eye health.
These antioxidants help prevent damage caused by harmful light waves like Ultra Violet (UV) rays. Eating more spinach will get you a good amount of these antioxidants that are also capable of reducing the age-related damage caused by the eye retina. Add spinach to your salads and entrees to boost your health.
Spinach tomato soup isn’t bad either.
4. Beetroots – Antioxidant-Rich Vegetables
Here’s another antioxidant-rich veggie you should be eating daily. You can find them easily at the local farmer’s market as well as the grocery store. The fresher the beet, the better its quality. Beets have a special type of antioxidant that prevents colon cancer and digestive issues. You also get lots of potassium, iron and folate. And of course, they are loaded with dietary fiber. The best way to eat a beet? Eat it fresh and raw! Just slice and munch on it.
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5. Kale – Antioxidant-Rich Vegetables
Kale is a sturdy veggie that offers a generous amount of antioxidants. It comes in green and red color. You should get more of the red version if you’re trying to up your antioxidant intake. Red ones have a higher amount of this healthy compound. It has a strong antioxidant effect on your body. You can eat kale in its raw form by adding it to your salad. But I understand if you don’t like its raw taste. It’s a tough green after all. You can steam, sautee, or boil it to get a silky soft texture. It is also the perfect green to throw into the pot of soup you make for winter dinners.
6. Carrots – Antioxidant-Rich Vegetables
Carrots need no introduction. They are one of the most popular veggies worldwide. And they are super healthy! Carrots have two main types of antioxidants. Both offer excellent health benefits like improved vision, prevention of eye disorders, a strengthened heart, and improved gut health. Carrots also boost your immunity thanks to the high levels of vitamin C found in them. Did you know carrots have other colors besides red and orange? Yes, that’s true. You can find purple, yellow, and even white carrots. How about making a rainbow salad?
7. Broccoli – Antioxidant-Rich Vegetables
Broccoli is another great source of antioxidants. This green veggie has lots of fiber, vitamins, minerals, and CANCER-FIGHTING ANTIOXIDANTS. Research has found an important compound in cruciferous veggies like broccoli, which prevents and slows the progression of cancer. You can eat broccoli raw or cooked. But be mindful of cooking because broccoli is also a very rich source of vitamin C. Vitamin C is heat and light-sensitive. By cooking over strong heat for a long time, you might be reducing its value.
If you don’t like eating this veggie raw, saute it lightly. Steaming is even better. My favorite way is to saute with cottage cheese or tofu. Squeeze a little lime juice over it. Toss it. Season with salt and pepper. There you have a delicious side dish ready.
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8. Brussels sprouts – Antioxidant-Rich Vegetables
Brussels sprouts are distant cousins of broccoli and have plenty of antioxidants. These detoxify your body, riding off cancer-causing compounds. There has been researching on this. It was found that men who ate 1.5 cups of Brussels sprouts daily, for five weeks had a 28% decrease in DNA damage. In other words, eating Brussel Sprouts decreased cancer risk.
9. Alfalfa sprouts – Antioxidant-Rich Vegetables
Don’t let the teeny, tiny look of alfalfa sprouts fool you. They are a powerhouse of nutrition, particularly antioxidants. Antioxidants and vitamin E found in alfalfa sprouts protect you from lung cancer, prevent heart attacks, and reduce your chances of getting a stroke. You NEED to eat them if you want healthy hair, skin, and nails!
There’s no doubt about the health benefits of veggies. You need them if you want to live a healthy life.
Do you eat any of these veggies regularly?
Let us know in the comments below!