7 Most Healthy Vegetables for Women
Women of all ages should be paying more attention to their daily intake of healthy vegetables. As I have said in the past, I think that in this century more than ever before, humans are being exposed to many toxins and pollutants that create inflammation in our bodies – and can lead to many health problems down the road.
The beauty of vegetables is that they are nature’s anti-inflammatory agent. So, incorporating them into your daily diet is essential for a long and healthy life. With so many different varieties of vegetables to choose from, you want to get the most bang for your buck.
Here is a list of some vegetables that I feel are the most beneficial to women, and some that don’t carry the same punch.
7. Sweet Potatoes
Sweet potatoes are often considered a superfood, and for good reason. Just one of these vegetables can provide up to 102% of your daily vitamin A, which helps with eye health, the immune system, and defending against germs. Vitamin A is also beneficial to the reproductive system and organs like your heart and kidneys. Sweet potatoes can provide other benefits too, like antioxidants, fiber, vitamins, and minerals. You can eat them alone, cut them into fries, or mix them into other dishes.
6. Watercress
If you have a recipe that needs spinach or arugula, substitute it with watercress for a nutritious alternative. Watercress is packed with vitamins, minerals, and antioxidants, all of which can improve skin health, bone density, and immune function, and could even decrease heart disease risks. The vegetable is particularly rich in vitamins C and K. They help with collagen production, bone strength, and immune support. You can add watercress to a variety of dishes, including salads, wraps, soups, stir-fry, sauces, and pesto.
5. Swiss Chard
It may look like rhubarb, but this delicious vegetable is actually Swiss chard. It is packed with vitamins A, C, and K, along with minerals such as magnesium and iron. The minerals help support immune functions, bone health, and red blood cell production. You can also enjoy a good helping of fiber and antioxidants, and round out your meal. Swiss chard is an extremely versatile vegetable when it comes to food, and can be braised, baked, or sautéed, and added to dishes like soups, pasta dishes, and gratins.
4. Spinach
Spinach is one of the most versatile vegetables because you can use it in so many dishes. It can be eaten raw, steamed, sautéed, or added to a casserole or pasta dish. It’s full of nutrients that help strengthen the muscles and heart. For women, especially, it has a lot of fiber that can help keep your digestive system moving. It’s full of vitamin K, vitamin C, potassium, lutein, and many strong antioxidants. Spinach easily tops my list of favorites, and you can’t get enough of it. For pregnant women, spinach is also rich in iron, which is proven to help with a healthy pregnancy.
3. Kale
I know a lot of people think that kale is a new thing. Although this leafy green vegetable is very trendy right now, it’s been a staple in ancient cuisine and has been used for centuries. Kale is incredibly good for your muscles, immune system, and heart. It’s full of vitamin K and vitamin C, and it’s rich in fiber, containing all the essential components that you need in a good vegetable.
2. Broccoli Rabe
Broccoli rabe is a very sophisticated vegetable. If you really want to entice your taste buds, you could add broccoli rabe to any dish. It’s especially delicious in pasta, and also works as a great side dish to a healthy protein like chicken or fish. The beauty of broccoli rabe is that it has some vegetable protein and vitamins C, K, and B.
1. Tomatoes
Wow, what a vegetable – although a lot of people consider it a fruit. Tomatoes have high levels of vitamin A and lycopene, and can be part of just about any meal, including one of my favorite drinks – a Bloody Mary.
Weakest Vegetables for Women
Now, let me preface this next list by saying all vegetables are good for you, and you can’t really go wrong adding any type to your diet. But, some don’t carry the punch you might expect:
Radishes: They’re pretty to look at, have a unique flavor, and some vitamin C, but that’s it.
Cucumbers: A vegetable with a high water content that’s great for facials, but from a nutrition point of view, they don’t carry much weight, besides some vitamin K.
Eggplant: It’s a tasty vegetable that is often used as a meat replacement in various vegetarian dishes, but except for some fiber, eggplant isn’t high in nutritional value.
So there you have it, the best and the weakest vegetables that women should consider.
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