Top Vegetables for Nutrition

Vegetables have huge benefits such as protecting your heart and brain, reducing risk of cancer and type 2 diabetes, preserve your bones, losing weight, gaining energy, yet most of us don’t eat enough (not even close).  I thought it would be useful to list the top 5 vegetables for each benefit but please eat a variety.

  • Fiber:  Artichoke, peas, avocado, lima beans, jicama
  • Beta-carotene:  Sweet potato, pumpkin, carrots, mustard greens, spinach
  • Vitamin C:  Red bell pepper, broccoli, green bell pepper, green chili pepper, brussels sprouts
  • Potassium:  Sweet potatoe, lima beans, Swiss chard, spinach, portobello mushrooms
  • Magnesium:  Spinach, Swiss chard, lima beans, artichoke, peas
  • Vitamin K:  Mustard greens, spinach, kale, collard greens, turnip greens
  • Folate:  Frisee, asparagus, romaine lettuce, spinach, turnip greens
  • Lutein:  Spinach, Swiss chard, mustard greens, turnip greens, radicchio

If you need help understanding nutrition and all the mixed messages out there, give us a call. We will address your stress level, eating habits, exercise, cravings, emotional eating, and overall health and happiness. Start with a free health consultation at or (619) 876-2655. See if this is the right match for you. I do things very differently to make health a natural lifestyle and this is not for everyone. Check out Yelp for other people’s opinion of Happy Food.

~ Samantha Hua, Nutrition & Holistic Health Coach, San Diego