What are the best vegetables to include in your meals?

What are the best vegetables to include in your meals?

When you were young, you were probably told by your parents to eat your vegetables and make sure that you finish them. For sure, you probably have heard enough of this and it is not something that you would like to be reminded of. As you grow older though, you realize how important eat is to eat this type of food. You become aware that without vegetables getting fatal diseases becomes a real possibility and that your body will not be able to maximize its functions without eating the right diet. Sure you can always rely on multivitamins and even some capsules that will be able to help you reach your daily requirements when it comes to fiber. Still, the best and cheap way to supply your body with the nutrients that it really needs is to simply include more vegetables in your diet. This article will help you learn about which particular vegetables you should be looking for in the market. This way, you will not have difficulty when it comes to deciding what food you should prepare for your next meal.

Carrots and Beans

Carrots when eaten raw will give you a good amount of vitamin C, K, and of course A which is good for your eyesight. But did you know that vegetables which are high in carotenes can actually help you prevent getting arthritis when you grow older as well? That is why it is important to eat these types of vegetables so that you can ensure that you will be able to do a lot of physical activities still even when you are well in your 60’s. Beans on the other hand are quite high in these same vitamins as well, but they can also provide you with a good amount of protein. This way, even if your diet lacks meat, you will still be able to make sure that your body gets enough protein. It is important to note that protein is necessary in order to build muscles. If your muscle mass is less than ideal, your metabolism will be very slow, and you will not be able to lose weight as quickly as you would want. The reality is, without growing your muscles, it will be very difficult to actually lose weight.


Just like other vegetables, this one will be able to supply you with a lot of fiber. It contains no fat of course and has lots of vitamins and minerals like thiamin, panthothenic acid, iron, calsiom, selenium, phosphorus, magnesium, riboflavin and Vitamin E. It is almost like looking on a label of a multivitamin bottle from a grocery store. Naturally, broccoli does contain carbohydrates as well. The good news though is that is a complex carbohydrates that will be able to provide you with lots of energy despite of the fact that it is low in calorie as compared to other sources of carbohydrates.


Alright, to be technical, tomatoes are really fruits and not vegetables. However, they are eaten as vegetables, and you will commonly find them in the vegetable section of a grocery store. Tomatoes are very high in lycopene which has become popular as a substance that can actually prevent cancer. It is also rich in vitamins A and K which can actually help your body maintain the right blood pressure.

Brussel sprouts

The Brussel sprouts are widely considered to be very beneficial for your health. These particular vegetables have actually been proven to contain a lot of folic acid which is good for pregnant women. Together with the B-vitamins that are also in these vegetables they help prevent defects of the uteral tube. Amazingly, Brussel sprouts also contain omega 3 fatty acids which are commonly found in fishes like sardines, tuna, and salmon. Omega 3 as you may have heard is good for the body when it comes to reducing amounts of bad cholesterol and the possibility of a heart disease. As such even if you are not pregnant your body will be able to benefit well from eating Brussel sprouts.


This is another vegetable that will help you maintain the health of your heart. It is high in Vitamin B6, folate, and of course fiber. Despite of the fact that it is high in potassium, asparagus has very low sodium content and is ideal for cleansing the intestines.


This particular vegetable is an abundant source of beta carotene and vitamin C. As like what you have previously read these two are very good when it comes to their anti-inflammatory properties. Which means that if you are suffering from arthritis whether it is R.A. or O.A, eating squash will be very beneficial for you as it can reduce the inflammation of your joints. This would mean less pain for you in the long run. On the other hand, if you are not suffering from these conditions, then this will be a good way to prevent you from getting them in the future.

Sweet potato

If you like French fries or baked potatoes, then you will definitely have to make that switch and use sweet potatoes from now on. Sweet potatoes are very high in fiber and are rich in vitamin C and A which will help you fend off cancer. By making the switch you will actually make your intestine healthier than ever. Naturally though, baked sweet potatoes is a healthier option as compared to its fried counterpart. You can still top it with a bit of olive oil and some salt and pepper to make it very flavorful.

Bell peppers

No matter what their color may be, bell peppers are definitely something that you should have as much as possible. These vegetables are rich in lycopene and folic acid as well which will help you maintain a good and healthy heart. It has been proven through research the bell peppers if taken every day can actually reduce the chances of you getting colon, lung, pancreatic, or bladder cancers to a significant level.

As you can see, these vegetables will definitely help you a lot in your health if ever you choose to include them in your daily meals. However, if you are in hurry though, and you’re not sure what vegetables you should have in your salad plate, the rule that you should always remember is that your plate should be filled with colors. This means that you should see yellow, red, violet, and greens on your plate to ensure that you are getting all the nutrients your body needs.

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