10 Easy Ways to Get More Benefits from the Vegetables You Eat

Non-starchy vegetables are powerful sources of antioxidants and dietary fiber. These are components that help your body maintain a healthy immune system, balance blood sugar levels, and regulate bowel movements. Eating non-starchy vegetables will also provide more vitamins and minerals than you can get from most other foods.

 

Unfortunately, most people don’t eat enough of them, and you might not be getting the full health benefits from the ones you eat. Need some guidance? Here are 10 simple ways to get more health benefits from the vegetables you eat.

 

Eat Some Raw Vegetables to Maximize Vitamin C

There are benefits to eating both raw and cooked vegetables, but you’ll get more vitamin C from those that you eat raw. Vitamin C is sensitive to heat or light, and if you cook vegetables, particularly in large amounts of water and at high temperatures, you’ll lose 40% or more of their vitamin C content.

 

For example, broccoli is an excellent source of vitamin C. However, studies show that vitamin C levels when you cook it. For instance, boiling broccoli lead to a 54.6% drop in its vitamin C content, while steaming lowered vitamin C by only 14%.

 

You also lose some B-vitamins when you cook vegetables for a long time, or expose them to high heat. However, cooking can also make some nutrients, such as beta-carotene and lycopene, more bioavailable. So, eat both cooked and raw veggies. For example, a study found that heating tomatoes boosted their lycopene content by 35%.

 

Choose Colorful Carbohydrates

If you have a choice between a starchy carbohydrate and a colorful vegetable, choose the latter. Color is a marker of a healthy array of phytonutrients that have benefits that go beyond simple nutrition. Some have antioxidant and anti-inflammatory activity that you won’t get from their less colorful counterparts. So think color! Colorful vegetables are often easier on your blood sugar too. For example, potatoes cause a sharper rise in blood glucose than eating a colorful veggie like red cabbage.

 

Add a Source of Fat to Your Vegetables

Fat isn’t the enemy. In fact, adding modest quantities of healthy fat to a veggie plate or salad has benefits. For example, you’ll absorb more beta-carotene, a precursor to vitamin A from a salad, if you include a healthy source of fat. Cold-pressed olive oil, avocado, cold-water fish and flaxseed are good sources of healthy fats. Avoid processed vegetable and seed oils, like soybean oil, corn oil, and sunflower oil.

 

Make Your Veggies Easy to Prepare

Food processors make chopping vegetables easier, so keep one on the counter for faster prep. Add your veggie ingredients to the food processor, and pulse until chopped into smaller pieces. This is a great way to enjoy vegetables without doing too much work! When it’s less work to prepare them, you’re more likely to eat them.

 

Buy Frozen Vegetables if You Can’t Eat Them Quickly

If you buy fresh vegetables and can’t eat them before they spoil, consider buying frozen ones. Frozen vegetables are harvested at their peak, providing the nutrients of fresh vegetables with added convenience. Freezing prevents further nutrient loss, so the nutrients are preserved even if you keep them in the freezer for weeks. In contrast, fresh vegetables sit on store shelves and lose nutrients, such as vitamin C.

 

Substitute Veggie Noodles for Noodles

Vegetable noodles are nutrient-dense replacements for regular pasta. Switch white noodles for ones  made of vegetables like zucchini, sweet potato, and yellow squash that are fabulous better sources of nutrients and easier on your blood sugar. Replace white rice with cauliflower rice for more vitamins, minerals, fiber, and antioxidants. It’s an easy step you can take to easily meet your veggie quota.

 

Grow Your Veggies in a Container Garden

Grow your own vegetables in a simple container garden. You can grow quite a collection of veggies if you have a small balcony or patio. Try growing spinach, lettuce, kale, tomatoes, watermelon, peppers and herbs. With such easy access, it’ll be easy to get your veggie quota each day. You don’t need a plot of land to grow vegetables, a patio with sunlight is enough to grow many vegetables.

 

Make a Veggie-Based Smoothie

Start the morning with a low-sugar smoothie, but include a handful of greens, such as spinach or kale. You won’t notice the taste of the leafy greens, as the fruit will mask it. Add a small amount of ground flax seed to your smoothie. It will provide you with essential fatty acids, as well as lignans, which offer powerful anti-cancer properties.

 

Eat Veggies As Soon As You Wake Up in the Morning

The earlier in the day you start eating your veggies, the more likely you are to get your five plus servings. Why not start with breakfast? Switch that bagel for an omelet loaded with veggies. You’ll get hunger-satisfying protein combined with veggies such as mushrooms, bell peppers, broccoli, spinach, and any other colorful veggie you can include.

 

Add Vegetables to Other Foods

Upgrade the veggie content of mashed potatoes by replacing half the potato with pureed cauliflower. Add pumpkin to your bowl of oatmeal in the morning and to pancake mix for more nutrition, and an extra serving of fruit and veggies. Change your side dishes too. Skip the starchy side of rice or potatoes and replace it with a colorful vegetable. Easier on your blood sugar and waistline too!

 

The Bottom Line

Hopefully, these tips will help you get more vegetables on your plate and into your body. Enjoy the added health benefits you’ll get by eating more plant-based foods.

 

⭐️Related Healthy Eating Articles:⭐️

 3 Easy Tips for Making Healthy Food Choices

Eating Right in the Fight Against Cancer

How Diets Should Really Work

Seven Things to Put in Healthy Salads

Are You Consuming More Calories Than You Think? - 5 Food Types to Check

7 Iron-Rich Foods to Boost Your Energy Levels

Reasons to Try Intermittent Fasting

10 Ways to Reduce Fat In Your Diet

Incredible Health Benefits of a Raw Food Diet

Seven Nutrients That Your Diet May Be Missing

Why We Should Eat Eggs Every Morning

The Importance of Eating Breakfast

Quick and Healthy Breakfasts

Is Your Breakfast Sabotaging Your Diet?

Five Reasons to Eat Brown Rice Instead of White

How Many Calories Do I Need to Eat?

7 Foods That Naturally Boost Fertility

Nutritious Foods for Your Colon Health

Should You Take Vitamins?

Why Eating a Mediterranean Diet is a Time-Tested Strategy for Better Health

Lose Weight Quickly with These Low Carbohydrate Dieting Tips

Could A Low Carb Lifestyle Be the Best Way to Achieve Your Weight Loss Resolution?

The Keto Diet: Does It Really Work for Weight Loss?

Healthy Eating: A Better Approach to Dieting than Cutting Calories

5 Whole Grains That Are Good For You

5 Easy Ways to Eat More Protein without Supplements or Powders

Congratulations on Your Low-Salt Diet

Is Sodium Bad for Your Health? The Salty Truth about Sodium and How It Affects the Human Body

7 Simple Ways to Add More Healing Foods to Your Diet

Could a Vegan Diet Give Your Immune System a Boost?

Six Ways to a Healthy Immune System

10 Easy Ways to Get More Benefits from the Vegetables You Eat

Nutrition for Beauty: 9 Essential Nutrients for Skin, Hair, and Nail Health

The Truth About Sugar in Fruits - Why Fruit Should Form a Part of Everyone's Diet

The Best Way to Eat Fruit

5 Power Foods to Get You Through Your Work Day

Foods You Should Eat to Increase Energy and Vitality

Clean Eating is Easier Than You May Think

Five tips to help you save on your food budget

Your Healthy Grocery List – Tips for Healthy Supermarket Shopping

How to Become a Raw Vegan in 5 Steps

Becoming a Vegetarian: What You Need to Know

12 Great High Protein Snacks to Satisfy Your Hunger and Help Your Diet

The Benefits of Herbal Tea

7 Healthy, All-Natural Alternatives to Sugar

Eat These 10 Foods to Boost Your Immune System

Health Benefits You Get When You Eat Fiber

Health Effects of Your Meal Frequency and Portion Sizes

Benefits of Lemons and Limes

Five Leafy Green Vegetables You Need in a Healthy Diet

5 Delicious Health Benefits of Greek Yogurt

Benefits of Going Organic: Why You Should Eat More Organic Food

Some Key Reasons Why People Fast

Food and Drink: 5 Easy Ways to Boost Your Brain Power

Exactly Why Processed Carbs Can Be Harmful to Your Health

Dietary Supplements: Who Needs Them and How to Choose

Why You Should Avoid Trans Fats

How to Quit Drinking Soft Drinks

Top 5 Nutrition Concerns for Diabetics

5 Factors That Cut Kidney Cancer Risk

Krill Oil vs. Fish Oil – Which Is Better for Your Body?

The Health Benefits of Krill Oil – Separating Fact From Fiction

Eat Your Way to Healthy Eyes This Spring

Juicing vs. Blending: What's the Difference?

Cow’s Milk Versus Soy Milk: How Do They Differ Nutritionally?

Healthy Oils for Cooking - Know Your Choices

Top Foods Rich in Vitamin C That You Can Include in Your Diet

The Top 5 Foods for a Cleansing Detox Diet

5 Ways That Red Wine Can Benefit Your Health

The Real Benefits of Acai Berries

Reasons to Consume Olive Oil

4 Great Ways to Use Olive Oil

6 Reasons Why Everyone Should Be Drinking Green Tea

Seven Reasons to Eat Dark Chocolate Every Day

Five Sources of Healthy Fat

10 Tips for Healthy Weight Gain

5 Health Benefits of Cinnamon

The Wonderful Health Benefits of Coffee

Seven Great Complex Carb Sources

6 Sources Known to Speed Up the Metabolism

Lemon Peels: 5 Surprising Benefits for Your Health

Manuka Honey: What Can It Do for Your Health?

4 Foods That Spell Bad News for Your Bones

The Health Benefits of Black Pepper

 

CLICK HERE To Discover The Easy To Make Smoothies For Rapid Weight Loss, Increased Energy & Incredible Health 


 

⭐️Related Links⭐️

Fat Loss Articles

Exercise Articles 

General Health Articles

120 Diet Tips🥗

75 Fat Loss Tips🍌

28 Fruits To Try🍎

12 Vegetables To Try🥦

12 Nuts & Seeds To Try🥜

8 Spices & Herbs To Try🌿