The Most Nutritious Veggies

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Nutritious vegetables by Jennifer IserlohThe Center for Science in the Public Interest recently ranked nearly 85 vegetables in order of highest to lowest nutrient content. As part of my recent article for Women’s Health Magazine, I discussed four out of the top 20 – along with simple tips on how to incorporate them into your regular meals.

Red Bell Peppers (# 16)

Superpower: One contains more than 250 percent of the daily recommended intake (DRI) of immunity-boosting vitamin C.
Cook it: Mix a chopped pepper with whole-wheat pasta, celery, olives, and artichoke hearts. Top with a dressing of honey, mustard, olive oil, and balsamic vinegar.

Sweet Potatoes With Skin (# 9)

Superpower: One five-inch tater has about 10 percent of your DRI of potassium.
Cook it: Cut in half, wrap in foil, and grill for 30 minutes. Top with salsa.

Swiss Chard (# 5)

Superpower: 1 1/2 cups (cooked) has 100 percent of the DRI of vitamin A, essential for maintaining healthy teeth and skin.
Cook it: Slice into thin strips and mix with lean ground turkey and a few drops of barbecue sauce. Shape into patties and grill.

Kale (# 1)

Superpower: One cup of cooked kale contains more than 10 times the DRI of vitamin K, which helps blood-clotting platelets to form.
Cook it: Sauté with lemon, garlic, and a little water. Add to potato salad.

Click here to download the full list of ranked vegetables »

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