7 underrated vegetables that pack a punch
You eat salads like a champ, drink your spinach smoothies diligently and make sure to always choose sweet potatoes over fries.
These are all great health choices but the vegetable family has loads of relatives and cousins who also pack an underrated nutritional punch.
Let’s take a gander at some other lesser-known vegetable health helpers.
Kohlrabi is a versatile vegetable with a mild, slightly sweet flavour. It's a good source of Vitamin C, which boosts the immune system and acts as an antioxidant. It also contains Vitamin B6, which is essential for a healthy metabolism, as well as folate which is important for cell division and preventing birth defects. This vegetable contains Vitamin K for blood clotting and bone health, along with potassium for regulating blood pressure and maintaining heart and muscle function. It even has copper for red blood cell formation and healthy bones and nerves. A truly talented vegetable!
Bok Choy is a leafy green vegetable that’s used a lot in many Asian dishes. Don’t miss out on this nutritional powerhouse. It’s packed with antioxidants, which combat free radicals and support overall health. It also offers helpful nutrients like Vitamin A, Vitamin C, Vitamin K, calcium and potassium. These vitamins and minerals contribute to healthy skin, a robust immune system and better bone health.
Swiss chard, a leafy green vegetable with a slightly bitter taste, offers a wealth of health benefits. It's particularly rich in vitamins A and K, which are necessary for good eye health, immune function and blood clotting. Plus, Swiss chard is a good source of dietary fibre, which supports digestive health and can help manage your weight. Use it in salads, sautés or as a side dish.
Rutabaga is a root vegetable, like a cross between a turnip and a cabbage. It's a good source of Vitamin C, which we always need for a healthy immune system and good skin health. Rutabaga is also rich in dietary fibre and helps to regulate blood sugar levels. We also need to maintain healthy blood pressure and this veggie provides potassium, which plays a role in maintaining healthy blood pressure levels and proper muscle and nerve function.
Watercress is packed with antioxidants, including Vvitamins A and C, which help protect cells from damage caused by free radicals and may even reduce the risk of chronic diseases. It's also a good carrier of Vitamin K, which is essential for bone health as it helps with calcium absorption and bone mineralisation.
For a vegetable that delivers a lot in one serving, you can’t go wrong with pumpkin. It’s very adaptable (cook it in a curry, stew or bake in the oven) and it contains beta-carotene, a type of Vitamin A, which is instrumental in good eye health. Also, pumpkin has amounts of potassium which can help regulate blood pressure and minimise the risk of heart disease.
Don’t miss out on zucchini! It’s one of those not-so-popular but still sort- of- knowable vegetables which probably doesn’t get much hype. Enjoy it sautéed, grilled, roasted or added to salads and pasta dishes. The antioxidants in zucchini can contribute to healthy, glowing skin and may even help reduce signs of ageing. And if you’re counting calories, the fibre and water content in zucchini can promote a feeling of fullness, making it a helpful addition to a diet plan.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.