I always look forward to this time of year because I am able to get fresh vegetables from the garden. The trick is to get variety because we all tend to eat the same thing every week.
Dark green vegetables like broccoli, dark green leafy lettuce, spinach, collard greens and kale are excellent sources of potassium, vitamin A and C. They are also good sources of calcium and iron.
The red and orange vegetables (sweet potatoes, carrots, pumpkin, tomatoes, red peppers and squash) are easy to incorporate because they tend to be sweeter, therefore more appealing. These veggies are great sources of potassium, vitamins A and C, and are natural carbohydrates.1
Next you have the beans and peas; these are high in fiber, which helps with proper bowel function. Fiber helps to reduce constipation and diverticulosis. Try some of these: black beans, chickpeas, kidney beans, white beans, split peas.
Then you have your starchy vegetables (potatoes, water chestnuts, green peas and green lima beans, for instance), which have a higher sugar content but still provide you with essential vitamins.
Don’t forget about bean sprouts, cauliflower, cabbage, cucumbers, mushrooms and onions. These are also great sources of vitamins and fiber.
Choosing just a few from all the groups can provide you with a nice balance of nutrients to help you fight against heart disease, obesity, and Type 2 diabetes. Eating vegetables high in potassium may help to lower blood pressure, help to reduce the risk of developing kidney stones and decrease bone loss. Besides being good for you, vegetables have less calories than many other foods and will keep you full longer.