Sweet potatoes are one of the most nutritious vegetables one can eat with the skins
on. They are rich in potassium which is good for heart health and Vitamin A which
is beneficial for vision. Free from fat and cholesterol, sweet potatoes have a rich,
sugary flavour while also low in calories.
Beans are nutrient-packed lean plant-based proteins. They also contain high-
fiber protein and hence can be digested more slowly than other meat-based
proteins. This help stabilize blood sugar and keeps hunger satisfied for longer.
Beans are also high in antioxidants. Red kidney beans, black beans and black-
eyed peas are more nutritious among the whole class of beans.
The sweet leafy green is packed with nutrients like vitamins A, C and E, folic
acid and calcium. It also has plenty of iron. Being a versatile leafy vegetable,
spinach can be eaten fresh, steamed, boiled, sautéed or baked. Raw spinach is
considered to be more nutritious than rest of the preparations.
Soybeans contain complete plant-based proteins, vitamins, minerals and
phytonutrients. The lean and readily available protein source in a small quantity
is enough to provide nutritional benefits. It can be eaten directly from their pods
or used in salad or mixed with grain-based dishes.
A great source of protein, almonds are also the healthiest of nuts. It has healthy
fats, calcium, magnesium and vitamin E. Nutritional benefits can be best
enjoyed when eaten whole, unroasted and unsalted. The skin of almonds holds
half their antioxidant power.
Avocado contains more protein than any other fruit. It is also high in healthy
monosaturated fats, potassium, vitamin E and lutein, the antioxidant. The
healthy fats present in it promote good blood flow and also reduces blood
pressure. One should also be careful with avocadoes as it has a high calorie
Quinoa is small dried seeds that develop a nutty flavor and a fluffy and crunchy
texture when cooked. It is a plant-based source of complete proteins. Containing
a balanced set of essential amino acids, quinoa aid tissue growth and repair. A
significant amount of magnesium and phosphorus is also present in quinoa.
It is a cruciferous vegetable with a high source of vitamins A, C, K and B-6.
Steaming the vegetable for three to five minutes is ideal to preserve its
nutritional benefits. Eat it raw is also beneficial. Broccoli help enhance
detoxification and is effective to reduce inflammation as well.