THE HEALTHIEST VEGETABLES FOR YOU

Move this antioxidant-rich produce to the top of your shopping list.
Onions

You'll get the most out of this veggie's cancer-fighting antioxidants by eating it raw; cooking onions at a high heat significantly reduces the benefits of phytochemicals that protect against lung and prostate cancer. Try combining chopped raw onions with tomatoes, avocado, and jalapeño peppers for a blood sugar–friendly chip dip. Finish with a splash of lime juice.
Corn

On the cob or off, just make sure you eat your corn cooked! A study in the Journal of Agricultural Food and Chemistry found that the longer corn was cooked, the higher the level of antioxidants like lutein, which combats blindness in older adults. Try this recipe for coconut grilled corn.
Peas

Tiny but mighty, one study in the International Journal of Cancer found that daily consumption of green peas along with other legumes lowered the risk of stomach cancer. Try a brown rice risotto with lemon and green peas.
Kale

This veggie's curly green leaves are chock full of vitamin C, an antioxidant that may reduce the risk of heart disease by lowering levels of LDL, or "bad" cholesterol. Try one of these easy kale recipes.
Broccoli

Broccoli is full of cancer-fighting antioxidants. One study found men who ate 5 servings or more per week of cruciferous veggies (broccoli's one of them!) were half as likely to develop bladder cancers over a 10-year period as men who rarely ate them. Enjoy with some broccoli cheddar soup.
Red bell pepper

One medium pepper is light on calories (only 32!) but heavy on vitamin C, providing 150 percent of your recommended daily value and warding off atherosclerosis, which can lead to heart disease. Try one of these recipes for stuffed peppers.
Spinach

Spinach is packed with carotenoids—antioxidants that promote healthy eyes and help prevent macular degeneration, the leading cause of blindness in older adults. Cooking the green helps make lutein (a carotenoid) more absorbable by your body. Try this spinach and goat cheese omelet.
Alfalfa sprouts

This tiny powerhouse is rich in beta-carotene, an antioxidant that protects against lung cancer and helps maintain healthy skin, hair, nails, gums, glands, bones, and teeth. It's also a good source of vitamin E, which may help prevent heart attacks, stokes, and lower the risk of death from bladder cancer. Try this chicken, avocado, alfalfa sprouts sandwich.
Brussels sprouts

These balls of antioxidants can help detoxify cancer-causing free radicals, and with 80 percent of your daily vitamin C in just 1/2 cup, also help fight heart disease and ward off cataracts. Try sautéing them with a little bacon or olive oil and mustard for a smoky kick.
Beets

Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. Don't throw out those leaves! Beet greens are the most nutritious part of the vegetable and can be cooked like any other dark leafy green. Try one of these recipes where beets are the star.
(Courtesy to jupiterimages.com & Reader's Digest)

5 FRUITS AND VEGGIES, WHICH ARE SUPERFOODS

Next time you hit the grocery store, don’t skip over these underrated winners—they’re a lot healthier than you think.
Which super foods are the healthiest?

You'd be surprised: After examining a group of fruits and vegetables recommended as part of a healthy diet per national guidelines, researchers at William Paterson University developed a list of 41 super foods, determined by “nutrient density” based on overall nutritional value of 17 essential nutrients (potassium, fiber, protein, calcium, iron, zinc, vitamins A, B6, B12, C, D, E, K, and others) per 100 calories, not just a single vitamin or mineral. Which were the shockers?
Watercress

This slightly bitter green with a peppery taste earned the No. 1 slot on the list, ahead of nutrient-rich veggies like Chinese cabbage, chard, beet greens, collard greens, kale, and arugula. (Iceberg lettuce, considered nutritionally light by many, hovered right around the middle of the list.) Watercress is loaded with vitamin A, which studies have shown may help prevent some types of cancer. It’s also high in vitamin C, key to a healthy immune system, as well as vitamin K and calcium, which support strong bones. Watercress even has a bit of protein! Plus, it’s super low-cal—one cup has just 5 calories.
Parsley

Start using this herb—ranked eighth on the list—as more than a garnish. It’s loaded with vitamins A, C, K, and also provides a good amount of iron, calcium, protein, and potassium, which helps control blood pressure. Two cups chopped is only 35 calories, too. Turn a big bunch into parsley pesto, then toss with pasta or brush on lean chicken or fish.
Endive

Endive, the 13th most nutritious veggie in the study, is a member of the chicory family (think radicchio, escarole, frisée). It has a crisp texture that’s slightly sweet and nutty, with only one calorie per leaf. Endive contains loads of B vitamins, which help your body use or make energy from food. It also has high levels of vitamins C and K, calcium, iron, zinc, potassium, and folate. Dip the sturdy leaves in hummus or guac instead of chips or crackers.
Red Pepper

If you need an immune boost, reach for a sweet red pepper, number 17 on the list and among the top fruits, which also include pumpkin, tomato, and lemon. (Surprisingly low on the list were strawberries, oranges, and grapefruits, often hailed for their high vitamin C content.) Red peppers are high in vitamins C and A, both critical to a healthy immune system.
Pumpkin

One cup of fresh pumpkin, ranked 20th, is just 50 calories and filled with vitamins A, C, B, and E, potassium, and even some filling fiber. Pumpkins start popping up at markets at the end of summer, or early fall. Roast them—and don’t throw out the seeds! Packed with protein, you can toast them too and toss on a dish for crunch.