Mom always said to eat your vegetables! Here’s why.

By Coop | Leave a Comment

Vegetables

A Paleo diet is very rich in vegetables and most people who eat Paleo eat more vegetables than vegetarians. Your plate should consist of 60-70% vegetables.

Bright Red & Orange Vegetables

These include red peppers, tomatoes, sweet potatoes, carrots and many kinds of squash.

Their bright colors come from carotenoids which are a precursor of Vitamin A and also contain several powerful antioxidants. Many red vegetables also contain high levels of Vitamin C.

Deep Red and Purple Vegetables

These include eggplant, beets, purple kale, red leaf lettuce and purple carrots. They are also full of antioxidants and also feature several different micronutrients. For example, eggplant is high in manganese which is a mineral important for bone health.

Green Leafy Vegetables

Leafy Greens- Leafy green vegetables are some of the most nutritious plant foods on the planet.

Broccoli, cucumber, asparagus, Brussels sprouts, and green peppers. These vegetables contain micronutrients such as calcium, Vitamin K, and Vitamin C to name a few.

White Vegetables Mushrooms, cauliflower, parsnips, onions, and potatoes. These vegetables are full of vitamin C (like cauliflower) and contain significant levels of Vitamin K.

Here is a snapshot of the some of the vitamins found in leafy greens.

VITAMIN
A

Kale: 206%
Spinach: 56%
Swiss chard: 44%
Collard greens: 48%
Turnip greens: 127%
Broccoli: 11%
Bok choy: 63%

VITAMIN
C

Kale: 134%
Spinach: 14%
Swiss chard: 18%
Collard greens: 21%
Turnip greens: 55%
Broccoli: 125%
Bok choy: 52%

VITAMIN
K

Kale: 684%
Spinach: 181%
Swiss chard: 374%
Collard greens: 230%
Turnip greens: 173%
Broccoli: 11%
Bok choy: 63%

MINERALS

Kale: Copper 10%/ Manganese: 26%
Spinach: Manganese 13%/ Folate 15%
Collard greens: Folate 15%
Turnip greens: Manganese 13%/ Folate 27%
Broccoli: Manganese 10%/ Folate 14%
Bok choy: Folate 12%

These are just some of the vitamins and minerals in leafy greens. They also contain other micronutrients and are loaded with many different antioxidants. Incorporating Leafy Greens Into Your Diet These vegetables are delicious when sautéed with coconut oil and some sea salt. This is a great side dish. You can also add them to soups, stews, curries for more flavor and nutrients. Kale can also be dehydrated into kale chips for a crunchy snack. You can also add them to smoothies as another option – throw a handful of spinach to your favorite smoothie for a vitamin boost. You can throw a handful of spinach to your favorite smoothie for a vitamin boost. It will change the color but barely affects the taste.