Eat Your Vegetables! Nutritional Value of 7 Key Veggies

Eat Your Vegetables! Nutritional Value of 7 Key Veggies

As children, we all heard it – “Eat your vegetables!” Some us ate them only grudgingly. Others learned that veggies are actually pretty good.

As an adult now, it is just as important to eat your veggies as for the kids. But for some reason, we sometimes forget that they are part of a well-balanced, healthy diet.

Consider that eating is like putting gas in your car. You need it to make the car go. Food is the “gas” for the body. Don’t eat it and you won’t go.

Any food will do, but some “gas” blends are better then others. Put a low grade “gas” in your tank like fast food and eventually the engine is going to start running rough. Put a better grade fuel in your tank and the engine will run smoother without hick-ups.

Vegetables are a better grade of fuel that helps to prevent hick-ups. Your engine is healthier when it runs on veggies 🙂

Eat your veggies
Eat your greens ~ spinach, broccoli, curly lettuce and asparagus. Healthy eating.

Nutritional Value of 7 Key Veggies

There are many different veggies around the world. Obviously, they are all important to our health. Here are 7 key vegetables that represent the different types, with particular nutrient values associated with them.

Leafy Greens

This group of vegetables is the most important type of vegetable that a person could eat for overall health and general heart health. They are the Hands-Down-Eat-It-Every-Single-Day veggie. The darker the leaf the better in a general sense. Heart health is where you will find the most benefit. There are many of these vegetables but Kale is the one most often mentioned from a nutritional, cooking and taste perspective to try. One cup of raw Kale has potassium. As well as 206% of our Recommended Daily Allowance (RDA) vitamin A, 134% of vitamin C, 9% of calcium and some iron.

Medium Green Bell Pepper

The green bell pepper comes up a bit short on calcium and iron. But it is packed with Vitamin C, 169% RDA. Potassium is at about the mid-point.

3 Medium Broccoli Spears

Broccoli is also a bit short on calcium and iron because it contains a lot of water. But is mid-point on potassium and has 30% of our vitamin A. Another good vegetable source of vitamin C at 140% of our RDA.

The "C" in Carrot is For Curative! Health Benefits of Carrots
Carrots are heart healthy and are immune boosters!

1 Medium Carrot

Carrots are a good vitamin source for potassium and vitamin A – 270mg of potassium and 270% RDA vitamin A. But they are low in calcium and iron – 2% and 0% respectively.

1 Cup Butternut Squash

One cup of squash has 14% of our potassium RDA. It has 298% RDA of vitamin A, 49% vitamin C, and some calcium and iron.

3 Medium Roma Tomatoes

Tomatoes are big on potassium at 410mg. But lower on the other vitamins and minerals.

Eat your vegetables, tomotoes
Organic red and yellow cherry tomatoes at a local farmers’ market

Looking For More?

Do you have any vegetable recipes you’d like to share or are looking for? Feel free to reach out to me through the contact form on the right or on my Contact page. I’d be happy to speak with you.

And don’t forget, if you aren’t sure of what you are doing in the kitchen but want to eat healthy, you can sign up for my FREE Cooking Basics how-to-tips! You’ll get an email every week for an entire year. That’s 52 helpful kitchen tips! Everything from how to make the perfect fried egg to different ways to prepare vegetables and how to freeze those fruits & veggies you find at the market 🙂

Enjoy and Be Healthy!

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