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by David Sautter

Even though they are filled with detoxifying and cancer-fighting nutrients, people still have difficulty consuming the recommended servings of fruits and vegetables. If you had a hard time getting the 3 to 5 servings in before, you aren’t going to be thrilled to hear that those numbers have been increased. Whether you lightly cook them or throw them into a blender, your body needs the nutrients that those 6 to 8 servings of vegetables have to offer. Let’s review 5 vegetables that can help you feel and look better. I’ll even throw in some tips on how to mask the flavor if that’s your excuse for not eating them. All of the vegetables mentioned have large amounts of fiber, calcium, iron, and vitamins: A, B6, and K. High levels of a different nutrient are noted.

Several bunches of the super vegetable, Kale

Several bunches of the super vegetable, Kale

1.) Kale
This is one fascinating vegetable. Aside from the nutrients mentioned above, kale has the ability to absorb several times its weight in toxins. I’d highly recommend throwing it in a blender if you can’t stand the taste of raw kale. It’ll be easier to digest and you can mix it with fruit or protein powder. If you must cook it, do yourself a favor and LIGHTLY steam it. Sautéed garlic and onions can do wonders for vegetables.

2.) Broccoli
The classic hated vegetable. It’s synonymous with the picture of a child sitting at the table with his arms folded over in protest. If only Little Johnny understood the power of broccoli. Aside from being an excellent detoxifying vegetable, broccoli is considered an anti-carcinogen. This means it fights cancer causing free radicals. (Broccoli and Kale should have a Saturday morning super hero cartoon.) Like kale, broccoli should be consumed raw. If you can’t muster up the courage, take the blender or steaming route.

A close up of a sliced sweet potato

A close up of a sliced sweet potato

3.) Sweet Potatoes
The orange color of a sweet potato is a tell tale sign of the beta carotene inside. Beta carotene is vital for the health of your eyes. Sweet potatoes are also a complex carbohydrate which means that your blood sugar levels remain consistent after eating it. You don’t have to worry about a “carb crash.” Pass on the sour cream and butter and try cinnamon and apple butter instead.

4.) Spinach
Pop-Eye knew what he was doing when he opened up a can of this stuff a day. Spinach is another super green that has amazing detoxifying properties. Best of all, it has Luetin which is another win for your eyes. This is another one for the blender or your spice rack, if cooked.

A close up of a single shiitake mushroom

A close up of a single shiitake mushroom

5.) Mushrooms
Technically, mushrooms are not a vegetable but they still are worth discussing. There are many types of mushrooms, each with its own distinct flavor. Yet, all of them hold the key to increasing your immune functions. This anti-viral is loaded with antioxidants. That means mushrooms are a must for cold season. Lightly sautéed with garlic and basil might be the best way to go until you work up to eating them raw.

Between the two lists, you now have a number of fruits and vegetables that you can strive to make a daily habit. Try mixing and matching throughout the day. If you are constantly in a rush, a blender is going to be your best friend.


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