Not everyone likes vegetables. I was one of those people. Their bitter taste and look were not appetizing at all for me when I was younger. But now I learn to love vegetables, and it is good. I realize that not all veggies are bitter. Some are flavorful and nutrient-packed.
For those who plan to switch to veggies and do not know how to get started, I understand your trouble. With the variety of options out there, here are the top vegetables you could not afford to ignore:
I always feel amazed every time I see seaweed. Its color is appealing to the eyes. I was also got surprised by its nutrients. Recognized as one of the few plant-based sources of omega-3 fatty acids, it can improve eye health, promote brain health, reduce risk factors for heart disease, improve symptoms of ADHD in children, fight inflammation, guard against autoimmune diseases, help prevent cancer, and minimize fat in the liver.
Apart from omega-3 fatty acids, seaweed is rich in iodine, playing a significant role in thyroid function. It also contains chlorophyll that has strong anti-inflammatory properties. Seaweeds are available in different types, including wakame, kelp, spirulina, nori, and sea lettuce. Spirulina is my favorite.
Cheap and highly accessible, many people overlook spinach. But do not underestimate this leafy green vegetable. From calcium, iron, antioxidants to vitamins, spinach is nutrient-packed. With its calcium content, spinach is a perfect food when it comes to a dairy-free and meat-free diet. For example, a cup of spinach contains seven calories, water, vitamin K, vitamin A, vitamin C, antioxidants, iron, folate, and magnesium.
I enjoy adding spinach in smoothies, sandwiches, and salads. Sometimes, I mix it with soups and pasta dishes. Spinach is incredibly flexible. Whether you are a beginner or a pro, you would love spinach.
Another healthful vegetable is cauliflower. A cup of cauliflower is composed of fiber, 27 calories, vitamin K, and vitamin C. According to the American Heart Association, adults need 25 grams of fiber to promote both gut and heart health. Cauliflower can meet your daily fiber intake and needs.
Like broccoli, cauliflower is rich in indole-3-carbinol, a potent type of antioxidant. Experts have confirmed this compound fight off certain cancers. What I like about cauliflower is that we could turn it into cauliflower rice. Sometimes, I use it as a pizza base for a comforting treat. I also tried cauliflower in curries.
If you have cooked cauliflower the previous day and are searching for another leafy green vegetable, I’d suggest kale. Kale is famous for a reason. People love it because of its earthy and strong taste with some crunchiness. It is dense with nutrients. Every cup of raw kale provides vitamins K, A, and C.
A 2008 study revealed that males who drink kale juice every day for almost three months reduced their low-density lipoprotein by 10%. Their level of high-density lipoprotein, commonly known as good cholesterol, increased by 27%.
Similar to spinach, you would like baby kale in your sandwiches, salads, pasta dishes, and other meals for your breakfast, lunch, dinner, and snacks.
Whether you have relatives or friends who are good at cooking, you can ask them for some help.
Bell pepper is another top veggie you can include in different dishes, from pizzas to barbecues. It is a flexible ingredient, indeed.
A bell pepper has been loved by many because of its rich flavors. Sometimes, it is sweet and strong. I like the hot and strong one.
Bell pepper is of high nutritional value. It is packed with folate, beta carotene, calories, vitamin C, vitamin B6, ascorbic acid, flavonoids, and carotenoids.
Aside from being paired with barbecues and pizzas, I love to add them in a simple scrambled egg recipe, salad, and even pasta sometimes.
Another vegetable that is not hard to fall in love with is a pea. It is starchy and sweet. Peas are rich in protein, fiber, and vitamin B.
Green peas are vegan-friendly as they are a great source of plant-based protein. If you are vegetarian, green peas should not be excluded from your diet. While people have them roasted, you could add them to your soup, curries, risottos, and some of your favorite dishes.