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The guidelines for eating more vegetables are clear, and eating a rainbow of colors gives you the widest variety of nutrients and phytonutrients, hard-to-replicate compounds that go beyond vitamins and minerals.
But whether you're at the farmer's market or picking a restaurant accompaniment, are some vegetables better than others?
One research study aims to rank the best "powerful" vegetables (and fruits) – those most closely associated with reducing the risk of chronic disease.
Forty-seven vegetables were ranked based on the percentages of 17 known nutrients in a 100 calorie serving. Nutrients included vitamins A, C, D, E, K and many B vitamins, as well as minerals such as calcium, potassium, iron and zinc, as well as fiber and even protein.
The 5 best vegetables
- Cress
- Chinese cabbage
- chard
- Beet leaves
- spinach
You may be surprised to read that watercress, often used as a garnish, ranks first. Think of this pleasantly peppery green as the ideal base for your salads or as an ideal "bed" for serving a protein, such as a grilled dish. Chicken breast.
The cruciferous vegetarian Chinese cabbage (you may know it as Napa cabbage) took second place. It makes an excellent cabbage salad or salad and can also be made into fermented kimchi and rich in probiotics.
Swiss chard, beetroot and spinach complete the top five, but there is no need to stop there.
Other top healthy vegetables include green cabbage, kale, arugula, leaf lettuce, broccoli and Brussels sprouts. Think of them to satisfy your daily vegetable needs.
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