Which vegetables are most beneficial? Usually, those vegetables with the deepest, most vibrant colors are the ones packed with more nutrients. However, all vegetables bring nutrients essential to your diet, different from those in other vegetables, and you should vary your diet. For instance, parsnips are low in vitamin C and beta-carotene, but they have high levels of fiber. Beans have high levels of fiber, vitamin B, calcium and iron, not so much vitamin C. So don't limit yourself and vary your choice. This is your best chance to get everything you need.
Aim for 3 to 5 servings of vegetables every day.
A serving of cooked vegetables is about four heaped tablespoons.
A serving of raw vegetables, washed, peeled and chopped, will be from 1/2 cup to 1 cup, depending on the type.
Top vegetables
There is no need to be fancy. Start with broccoli, carrots, tomatoes, avocado, butternut squash, and sweet potatoes. Add cabbage or cauliflower, and beans, including soy beans. Every week try one or two among kale, spinach, chard, spring greens, and other green leafy vegetables, bell peppers of any color, and mushrooms.
Use plenty of garlic and onions as condiments. Leeks and celery are also good.
Choosing vegetables
Look for freshness first and most. Top of your list should be fresh, seasonal vegetables.
Local seasonal vegetables are usually harvested at their peak, they do not have to be cold-stored for long periods, and local seasonal vegetable don't need to travel far. They keep most of their nutrients and top flavor. Vitamins and other nutrients fade away with time.
- green vegetables should be fresh and crisp
- roots and tubers should be firm
- bulbs, like onions, should be dry and free of mould
- too small vegetables might be tasteless
- overgrown vegetables might be coarse.
Don't be tempted to buy more vegetables than you can use. Always buy them in the quantities you need. Keep a look for seasonal bargains, but buy in bulk only if you plan to freeze or preserve the excess.
