Tip: If you cannot stand to eat veggies, just juice them up and gulp them down like medicine

◊ By Luke Coutinho

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We’ve all heard this an umpteen number of times, but how many of us really get it? That “vegetables are good for health” is something we all know but few of us really take seriously enough to imbibe. Often, people trade taste preferences over the nutritional value of a food and that’s when a Pandora’s box of deficiencies and subsequent health issues—such as inflamed gut, weak immunity, poor bone health, etc—gets kicked open wide.

An important aspect to keep in mind is the process of vegetable selection. Dark coloured veggies are more nutritious than brightly coloured ones. These are the veggies that you should include in your diet in greater quantity as they are filled with vitamins, minerals and other power packed nutrients. Although consuming vegetables is a great way to ensure fitness, if you really want to do it right, opt for organic vegetables as they are pesticide free.

Remember, nutrition does not always equal taste, so load up on all that nutritive goodness. If you’re the sort that’s ruled by your taste buds and simply cannot go through eating a bunch of vegetables every day, simply juice them. You can make different vegetable juice concoctions and add seasoning and a dash of lime to make them more appetising. This way, you won’t have to suffer what you consider ‘bad taste’ and still give your body what it needs.

Here are some superfood vegetables you absolutely must include in your diet. Try to make them organic:

KALE

Kale is brilliant when thrown into salads and is a great source of vitamins A, C and K. It contains very little fat, and a large portion of the fat is an omega-3 fatty acid called alpha linolenic-acid. Given the fact that it is also incredibly low on calories, it is fast catching on among weight-watchers across the globe.

BROCCOLI

Broccoli is finding its way into Indian cuisine and has been found to help in the prevention of various cancers and digestive diseases. It is rich in beta-carotene, vitamins C and K, and contains folate. Sulforaphane, the sulfur-containing compound that gives cruciferous vegetables like broccoli their bitter bite has also been associated with cutting the risk of various kinds of cancers.

SPINACH

Spinach is a powerhouse of vitamins A, C, E and K, as well as, omega fatty acid. It is high on potassium and low on sodium, making it very beneficial for high blood pressure patients as potassium lowers and sodium raises blood pressure. Inject spinach into your daily breakfast items like omelettes, salads, and even your daily smoothies and juices.

BRUSSELS SPROUTS

Brussels sprouts are an excellent source of folic acid, especially for pregnant women. Their high fibre composition aids in digestion.

ONIONS

Onions are an important part of the Indian diet. They have a high vitamin C and folate content and help protect the body against heart disease and diabetes.

CARROTS

Carrots are also loaded with vitamins A, C and K, and are a rich source of fibre. They are the perfect snack option for your mid meal hunger pangs.

ABOUT THE AUTHOR

The author is Advisor of Integrative Lifestyle and Nutrition at Purenutrition.me