The healthiest vegetables contain the highest amount of vitamins, minerals, and other nutrients. No one vegetable has the greatest content in all identified nutrients, but certain vegetables and vegetable families tend to provide more essential healthy ingredients than others.
When considering the amount of fiber, of which the recommended daily intake or RDI is 25 grams for adults, beans and the bean family, which include peas and peanuts, appear to best the competition. Two (2) to three (3) cups a day of these “superfoods” will provide enough fiber to last the whole day. On the other hand, bell peppers only possess .7 g of fiber per cup. It would require almost thirty-five cups of bell peppers to maintain healthy fiber levels!
Protein is found abundantly in meats, fish and dairy products; vegetarians don’t have a lot of options to choose from when trying to get enough protein. Beans and nuts remain the best vegetables to eat, to achieve proper protein intake. Fruits provide virtually no protein, and neither do vegetables like onions, shallots, cauliflower, beets, or broccoli (although they provide an assortment of other important nutrients).
Calcium is found in differing degrees in vegetables. Collard greens and rhubarb lead the way in this essential nutrient, with 350 mg per cup. The RDI for calcium, for a man or woman between ages 19 and 50 is 1000 mg, so, the equivalent of three (3) cups of these vegetables would be necessary, to meet requirements. By comparison, one glass of milk has 300 mg of calcium — slightly less. Potatoes, on the other hand, which are high in potassium, are low in calcium, with only 7 mg, or 1% of the RDI.
Beans, lentils and spinach all possess high quantities of iron. The RDI for iron, for a male between 19 and 50 years old, is 8 mg; females in that age group require 18 mg. One cup of soybeans contains almost half that amount; but enriched bran cereals are the best food as far as iron content. Total, for instance, contains 18 mg per ounce of dry cereal. Cabbage, cauliflower, and broccoli, although packed with other nutrients and fiber, provide only trace amounts of iron.
Sodium has gained a bad rap among dieticians because over-consumption can contribute to water retention and high blood pressure. Raw vegetables do not contain much sodium; the largest concern there then is the method of preparation. It is always best to consume whole, unprocessed vegetables, with skin intact; raw or lightly steamed are good ways to eat vegetables. Lightly sprinkle with salt or salted butter.
Magnesium is another important nutrient — and one that’s difficult to get enough of. One excellent way to get magnesium in your diet is to eat the seeds of vegetables. One ounce (140 seeds) of pumpkins or squash provide 200 mg of magnesium, almost half the RDI. Beans, nuts and beets are also good sources. Onions and broccoli provide only trade amounts of magnesium.
Tomatoes, with over 2,500 mg, provide the best source for potassium. One tomato provides an entire day’s amount. Potatoes, prepared virtually any way (with skin intact), beans and spinach are not far behind, providing nearly one-half the potassium of a tomato. Radishes and lettuce provide almost no potassium.
Vitamin C, an important vitamin with antioxidant properties, is more often found in fruits than in vegetables. However, all types of sweet bell peppers provide more than a day’s RDI of vitamin C, with red bell peppers containing the highest amount. Broccoli, brussel sprouts, and peas are also a good source of vitamin C. Meats, dairy products, and nuts provide virtually no vitamin C.
Vegetables are the best foods to consume for vitamin A. Carrots, pumpkins, spinach, potatoes, collards and kale are all packed with vitamin A. One servings of any of them provides enough vitamin A to last the day. Nuts and beans contain no vitamin A.
Two mg of vitamin B-6 is all that is needed to satisfy RDI requirements. One bowl of bran cereal easily achieves that goal. However, it will take multiple servings of vegetables to arrive at the same result. Potatoes have some vitamin B-6, almost one-half mg per potato.
Vitamin B-12 is found abundantly in meats, fish and dairy. Vegetables have virtually no vitamin B-12.
Vitamin E, on the other hand, is found in all vegetables. Sunflower seeds provide an excellent source, as do nuts like almonds and pecans. A couple of servings meet the RDI for this important vitamin with strong antioxidant properties.
Bran cereals top the list again when it comes to thiamin, riboflavin and niacin per serving. One bowl of cereal will meet the respective RDI requirements. Most vegetables require almost 10 servings to achieve RDI in these categories. Beans, lentils and nuts require several servings.
In conclusion, all vegetables can be considered healthy. In comparison to other food groups, vegetables provide a optimal method for achieving the recommended daily intake of most essential vitamins, minerals and other nutrients. Some vegetables provide more of some nutrients than others, so it is important to consume a wide variety of vegetables in your diet. Mixing vegetables together for one dish or alternating vegetable side dishes daily are both effective methods for maintaining good health.
By Marc Courtiol