Which Veggies Pack the Biggest Punch in Nutritional Value

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If you don't like the taste of veggies, then you better learn how to love them because they are healthy little things, full of vitamins and nutrients to help you be successful in whatever your fitness goals may be. However, there are some veggies that pack a bigger and stronger punch than others. That's why knowing which vegetables are more nutritious than others can lead to even greater success! 

It's suggested that you eat 5-9 servings of vegetables on a daily basis. I'm just so thankful that I've always loved veggies and every single one, except carrots, eww! 

BEST Veggies

Let's start with tomatoes. Often used on salads, tomatoes contain very few calories. They also are a great source of Vitamin A and C. If you're a man, tomatoes are full of lycopene which promotes a healthy prostate, so eat up! 

Brussels Sprouts have become one of my new favorites. They are great because they're packed with folic acid (great for pregnant women!), Vitamins B, C and K as well as fiber, potassium and omega-3 fatty acids. A great little recipe for these is to place them in a microwave-safe dish with half an inch of water and cook for 5-8 minutes with a lid placed loosely on top. Then, heat a skillet with oil. Chop up some garlic and add to skillet. Add the brussels sprouts, sprinkle with your favorite seasoning (Adobo, Italian, Garlic Salt, etc.), and cook until brown and soft to eat. 

Carrots, while I'm not a fan of them, contain eye, skin and hair-enriching nutrients. They're also the richest vegetable source of some important antioxidants. The vitamin C found in carrots helps to protect your cardiovascular system from damage. 

Onions, now we're talking! I love onions and put them in every dish. I was pleasantly surprised when I read how good they are because I honestly thought they contained little nutrition value. However, they are loaded with vitamin D and low in calories. In fact, one cooked onion has 40 calories and 60% of the daily value of vitamin D. Onions also help with osteoporosis, heart disease, and diabetes. 

Now, this list could go on and on, but I'll stop there on the super nutritious veggies and move on to the ones that don't contain as many vitamins and nutrients. This doesn't mean they are unhealthy, because let's just make this clear, all veggies are good for you!! 

AVERAGE Veggies

Thought to be one of the most commonly eaten veggies, iceberg lettuce is not the healthiest of options. While low in calories, it does contain some fiber, but its overall nutritional value is pretty embarrassing compared other options. Go for romaine lettuce instead; it's packed with vitamins, minerals, phytonutrients and fiber and is also extremely low in calories. 

Celery is another veggie that's not super nutritious. Yes, celery only has 6 measly calories per 8 inch stick, but it doesn't provide much more benefits than that. The daily servings in vitamins is under 2%. So it's good for low calorie diets, but not so advantageous for vitamins and minerals. 

Cucumbers are one veggie I love to eat and eat and eat some more of! It's so low in calories that I eat a lot of it to fill me up, but it's very slim on nutrients. Cucumbers contain less 5 percent of our daily requirement for potassium, manganese, magnesium and vitamin C. 

I'd like to end this section on an important note: Know what's a vegetable and what's not! Corn is not a veggie, so don't let it fool you! It's a grain and can have up to 15 grams of sugar! Eat it wisely :) 

No matter the nutritional value, you can never go wrong eating vegetables. They are an important part of a well-rounded diet, and they are always great for diets and weight loss.