The latest issue of Women's Health magazine reports that the Center for Science in the Public Interest (CSPI) scored the nutritional value of 85 vegetables based on calories, Vitamin K, lutein, Vitamin C, potassium, and fiber, ultimately creating the latest ranking of super-nutritious vegetables. Here are the top ten vegetables.
Kale
1 cup of cooked kale contains more than 10 times the Daily Reference Intake (DRI, the daily recommended intake proposed by the U.S. National Academy of Sciences) for Vitamin K, which helps with blood clotting.
How to eat: Boil with lemon, garlic, and a little water.
Spinach
1 cup of spinach contains over 100% of the DRI for Vitamin K and lutein. It also contains Vitamin A, manganese, folate, magnesium, calcium, iron, as well as flavonoids and carotenoids.
How to eat: Spinach is more nutritious when cooked. It can be stir-fried or used in soups.
Turnip Greens
2/3 cup of turnip greens contains 100% of the DRI for Vitamin K and lutein. It also contains over 75% of the DRI for Vitamin C.
How to eat: A simple way is to wash and serve with a dip. It can also be served cold in a salad or stir-fried with shredded pork.
Lettuce
1.5 cups of cooked lettuce (celery stalk) contains 100% of the DRI for Vitamin A. Vitamin A is crucial for maintaining healthy teeth and skin.
How to eat: Cut the lettuce into thin strips, mix with diced chicken, shape into a patty, and grill.
Pumpkin
The pumpkin skin is rich in carotenoids, Vitamin C, Vitamin K, and fiber. The carotenoid content in the pumpkin seeds is five times that of the flesh.
How to eat: Steam the pumpkin, then mash it into a puree. Mix with other vegetables or meat to make pumpkin cakes, which can be either sweet or savory.
Mustard Greens
Mustard greens are extremely high in lutein and Vitamin K. They are also rich in Vitamin A, B-complex vitamins, Vitamin C, Vitamin D, carotenoids, and dietary fiber.
How to eat: Mustard greens are mainly used as a side dish for stir-frying or in soups. However, it should be noted that they should not be eaten raw or in excessive amounts.
Sweet Potato with Skin
1 sweet potato with skin, about 13 cm long, contains 10% of the DRI for potassium.
How to eat: Cut in half and bake in the oven for 30 minutes.
Broccoli
Low in calories and high in fiber, its Vitamin C content is higher than that of Chinese cabbage, tomatoes, and celery.
How to eat: Serve in a cold salad or add to salads.
Carrot
Every 100 grams contains 1.35—17.25 mg of carotene. It also contains B-complex vitamins, Vitamin C, fats, sugars, iron, pectin, and inorganic salts.
How to eat: Carrots can be eaten raw to clean teeth. Roasting them whole has a better anti-cancer effect.
Red Bell Pepper
1 red bell pepper contains 250% of the DRI of Vitamin C, which enhances immune function.
How to eat: Chop it up and mix with celery, then drizzle with olive oil and vinegar.