Health tip for Today ~ 3 Nutrient Dense Vegetables

Three Nutrient Dense Vegetables

1. Spinach ~ This leafy green tops the chart as one of the most nutrient-dense vegetables.That’s because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories. .Spinach also boasts antioxidants, which may help reduce your risk of disease. One study found that dark leafy greens like spinach are high in beta carotene and lutein, two antioxidants that are associated with a decreased risk of cancer .Another study suggested that spinach may benefit heart health by helping reduce blood pressure .
2. Broccoli ~Broccoli is rich in a sulfur-containing plant compound called glucosinolate, as well as its byproduct sulforaphane (8). Researchers in animal and test-tube studies have extensively explored sulforaphane’s ability to protect against cancer.This cruciferous veggie may help prevent other types of chronic disease as well.One small study found that broccoli sprouts decreased levels of several markers of inflammation, which have been linked to chronic conditions such as heart disease . Just 1 cup (91 grams) of raw broccoli provides 77% of the DV for vitamin K, 90% of the DV for vitamin C, and a good amount of folate, manganese, and potassium.
3. Brussels sprouts ~Brussels sprouts are a cruciferous vegetable, and they contain the same beneficial plant compounds. Brussels sprouts also boast kaempferol, an antioxidant that may be particularly effective in preventing cell damage. Kaempferol has been shown to have anti-inflammatory and cancer-fighting properties, which may protect against disease. This veggie is likewise a great source of fiber, an important nutrient that supports bowel regularity, heart health, and blood sugar control. Additionally, Brussels sprouts are very nutrient-dense. Each serving is packed with folate, magnesium, and potassium, as well as vitamins A, C, and K.

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