What Makes Them So Important?
“We are what we eat”, or so the saying goes. Different foods help our bodies to grow, to heal, and to keep the immune system running properly. More than that, they stop our bodies from falling apart: the absence of many different nutrients can lead to various physical ailments. It’s really important to eat healthily, so let’s look at five of the best fruits and vegetables to include in your diet.
- Broccoli: Green vegetables are widely considered among the healthiest foods we can eat, and broccoli is definitely one of the most nutrient-rich green vegetables. It’s a great source of vitamins C and K, as well as folate, vitamin B and fiber. In addition, it contains potassium, vitamins B1, B2, B3, B5 and B6, protein and calcium.
Broccoli can assist in lowering cholesterol levels which improves cardiovascular health. It supports the body’s detoxification system, aids vitamin D uptake and may also reduce our chance of cancer.
2. Blueberries: Blueberries have a low glycemic index (GI) which means they have a low impact on our blood sugar levels., so you won’t get a sugar rush from eating blueberries. Eating foods with a low glycemic index is also believed to reduce the risk of developing type-II diabetes as well as coronary heart disease.
Blueberries are also a very rich source of antioxidants, which are thought to help reduce the risk of developing cancer. They are a good source of vitamin K, manganese and vitamin C too, placing them high on the nutrient-density scale.
3. Spinach: Spinach is one of the best green vegetables for your health. It contains a huge quantity of nutrients, and offers several specific health benefits. Among the most concentrated nutrients are magnesium, folate, iron, potassium, calcium, vitamin E, protein and zinc.
Spinach may help reduce the risk of developing aggressive prostate cancer. It’s also an anti-inflammatory, meaning it may help reduce our susceptibility to allergies. The vitamin K, magnesium and calcium content of spinach is good for maintaining healthy bones and there are also antioxidants in spinach that help remove harmful free radicals from the body.
4. Peas: Green peas are another fantastic source of nutrients. They contain a huge range of nutrients in high quantities, including manganese, fiber, vitamin K and C, phosphorus, protein, copper, iron and zinc.
Peas can help to regulate blood sugar levels thanks to their fiber and protein content. Fiber and protein slow down the pace of digestion, which also means that carbohydrates are digested more slowly too. Peas are also known to reduce the chance of developing cardiovascular disease and to help protect against stomach cancer.
5. Apples: Apples are a fantastic source of fiber which helps promote a healthy digestive system. This also aids in the regulation of blood sugar levels. They are also a great source of vitamin C. Although apples aren’t as nutrient-rich as some other fruits and vegetables, they are thought to have both anti-cancer and anti-asthma properties. In addition, they’re good for cardiovascular health.
You have many options to what you eat. Make certain you are eating a balanced menu that feeds your body the nutrients you need to have a long and healthy life. Check this recipe out for a delicious and healthy meal choice. .
Broccoli Spinach Salad
Total 10 mins
Yield 2 servings
This tasty Blueberry Broccoli Spinach Salad with Poppyseed Ranch is the perfect blend of savory sweetness!
FOR THE SALAD:
- 4 oz fresh baby spinach
- 1/2 cup chopped broccoli
- 1/2 a ripe avocado
- 1/4 cup blueberries
- 1/4 cup crumbled feta cheese
- 2-4 TBSP dried cranberries
- 2-4 TBSP roasted sunflower seeds (I used unsalted)
- black pepper, to taste (optional)
POPPY SEED RANCH DRESSING:
- 1/2 cup of plain greek yogurt or sour cream
- 1/4 cup of buttermilk (extra if desired)
- 1/4 cup good quality mayonnaise (homemade or store bought)
- 1 clove garlic
- 1/2 tsp lemon juice or white vinegar
- 1 tsp poppy seeds
- 1/2 tsp dried parsley
- 1/2 tsp dried dill
- 1/4 tsp onion powder
- 1/4 tsp paprika
- 1/8-1/4 tsp garlic powder, to taste
- 1/8 tsp sea salt
- 1/8 tsp black pepper
- Start with the dressing (skip if using premade)
- Ranch dressing always tastes it’s absolute best made ahead of time. Whisk and chill for a few hours before serving or make things simple by tossing it together the night before.
- Peel 1 clove of garlic, then smash and mince it into a paste.
- Season with salt.
- Combine salted garlic paste with remaining dressing ingredients and whisk well.
- Pop in the fridge to chill for a few hours for flavors to set.
- Wash + dry spinach.
- Combine with broccoli, blueberries, dried cranberries, avocado, feta cheese, and sunflower seeds.
- Toss with dressing and serve.
- Season with black pepper, to taste.
This recipe yields one extra-large personal salad or 2 smaller side salads.
This dressing works with both fresh and dried herbs, so absolutely use what fresh herbs you have on hand. I’ll include measurements for dried, which are a little stronger in flavor, so when using fresh you’ll simply increase the amount to taste. Enjoy!