Vegetables are an essential part of a balanced diet, but it is one of the main areas of their eating lifestyle that most people skimp on. Daily eating guidelines suggest that the average adult in the US should eat 2.5 cups or about 5 half-cup servings of vegetables every day and the same amount of fruit.
If you are a vegetarian or vegan, you will need to eat large amounts of veggies to cover all of the bases nutritionally now that you have removed meat, fish and poultry from your diet.
Essential Eating Every Day
One of the main reasons why we need to eat so many vegetables every day is that the body can’t store certain vitamins and minerals, such as B and C. If we don’t replenish them, we can start to get deficient and suffer health problems as a result.
In relation to a vegan diet, vegans need to watch out for vitamin B12, because it is found in meat but rare in plants. Here are 6 of the best choices:
1 – Avocado
It is technically a fruit but is full of healthy fats and a range of nutrients including B, C and potassium, which is an essential mineral used in a range of bodily functions. It is also rich in fiber to help you feel fuller longer.
2 – Broccoli
Broccoli is known as a superfood because of its impressive nutritional profile. It is heart healthy and regulates blood sugar, so it is great for cutting down food cravings. It has been associated with lowering the risk for many cancers. It is rich in A, B and C, so it is also good at boosting your immunity to colds and flu.
3 – Carrots
Carrots are great for skin and eye health and also provide essential nutrients for the immune system and heart. They contain essential antioxidants, including, vitamin A.
4 – Sweet Potatoes
These root vegetables have dozens of anti-cancer nutrients like vitamin A, C and manganese. They are also a good source of fiber and iron, so they provide energy and regulate the digestive system.
5 – Soy beans/Edamame
These contain B12 and many other nutrients. They are crunchy and very filling.
6 – Spinach
Spinach is another super food like broccoli, with even more vitamins and minerals. It can be eaten cooked or raw.
Add these foods to your diet every day and see what a difference they can make to your health.
