Vegetables are loaded with vitamins and minerals that are crucial for bodily health and growth. The best multivitamins can't come close their overall nutritional power, and even if they could, your body would still make better use of the same nutrients in plant form.
"A DIET RICH IN COLORFUL VEGETABLES PROTECTS YOUR BODY FROM THE DAMAGING EFFECTS OF UNSTABLE FREE RADICALS AND COMBATS INFLAMMATION."
A couple of examples: the B vitamins found in green leafy veggies help convert the food we eat into usable energy (in addition to many other functions); and other vitamins and minerals help facilitate countless chemical reactions in the body. Plus, antioxidants, as you've no doubt heard, help decrease the free radical-induced inflammation, oxidative stress, and subsequent muscle cell damage we incur from training and other stressors.
So why not just pop an antioxidant supplement and call it good? First off, scientists have yet to uncover all of the actions of antioxidants in the human body, and there is a plethora of antioxidants which haven't even been identified yet. And though some antioxidants are sold in supplement form or added to protein drinks, nutrition bars, and other foods, there is a synergistic effect of antioxidants found naturally in vegetables that science simply can't replicate.
DID YOU KNOW?
A VEGETABLE'S COLOR SIGNIFIES ITS ARRAY OF ANTIOXIDANTS, SUCH AS VITAMINS C AND E, CAROTENOIDS, AND POLYPHENOLS. EAT A FULL RANGE OF GREEN, YELLOW, RED, AND OTHER COLORS TO RECEIVE THE MAXIMUM BENEFIT!
In short, experts don't know every reason why vegetables work, but it's clear that they do—and better than any man-made substitute. This is reflected in studies of populations with primary plant-based diets. Over time, people in these cultures are far less likely to be obese; they enjoy a longer lifespan; and they have a decreased risk of developing a number of chronic diseases.
The general admonishment to "eat more veggies" is perfectly legitimate, but if you're looking for a more concrete recommendation, here are three veggies you should get to know.
KALE
This goes for all dark green leafy veggies, but we give kale top billing to emphasize that its growing popularity is well-deserved. Kale is a nutrition powerhouse, packed with fiber and copper—one nutrient that is hard to get in a normal diet—and an excellent source of manganese, iron, vitamins C, A, and K, and myriad phytonutrients.
If you're wondering what to do with this prehistoric-looking green, you could sauté or steam it like spinach. Even easier, cut out the rib, chop the green, and use it in a salad. Many athletes replace traditional potato or tortilla chips with kale chips because they are lower in calories, easy to customize, and packed with nutrients.
Lest you think that shredded iceberg lettuce on your burger is just as good, let's be clear: Green leafy vegetables are not all created equal. Choose those that are dark green in color and you'll get greater nutrition bang for your buck thanks to the fiber and nutrient content. Dark green leafy veggies contain folate, which has been shown to boost vascular function and blood flow, as well as the antioxidant lutein, which is found in the retina and helps eyes adjust to bright light and filter out harmful blue rays.
There are many dark green leafy vegetables to choose from: zesty arugula, crisp romaine lettuce, or spinach with its softer texture and slightly bitter taste. Aside from salads, dark green leafy veggies can be added to any number of dishes. Give sandwiches or wraps a little crunch by adding romaine.
Get creative with cold quinoa, barley, or rice dishes by adding chopped spinach or arugula. And as Chicagoans have long known, you can also top pizza with spinach or other greens.
YAMS
Seconds after Usain Bolt broke the world record in the 100 meter dash at the 2008 Beijing Olympics, his father Wellesley famously revealed his son's performance-enhancing secret: "It is definitely the Trelawny Yam," the elder Bolt told reporters.
"YAMS ARE EXCELLENT SOURCES OF VITAMIN C, MANGANESE, FIBER, AND VITAMIN B6, AMONG OTHER VITAMINS."
While the world's fastest man has a clear preference for his hometown's namesake tuber, the rest of us have more options. Yams come in a number of varieties with flesh ranging from white to purple, and skin that may be white, pink, brown, or black. They are all excellent sources of vitamin C, manganese, fiber, and vitamin B6, among other vitamins. Yams are also rich in potassium, a mineral that helps keep blood pressure within normal limits and can prevent muscle cramping. Plus, as Bolt knows, yams are a great source of complex carbohydrates for lasting energy.
If you, like many people, go to the store to buy yams and end up buying sweet potatoes instead, don't sweat it. While the two aren't identical, sweet potatoes are also a great source of complex carbs, vitamins A, B5, and many of the other nutrients as yams.
BEETS
The secret is out! Athletes everywhere are gulping down beetroot juice, and beet extracts are
increasingly showing up in pre-workout supplements. Don't write this off as just another fad, because a growing body of research supports the potential benefits of nitrate-rich beets and beet extracts for athletic performance.
In the body, nitrates are converted into nitrite, which then generates nitric oxide, a short-lived gas that expands blood vessels for greater blood flow, improving oxygen and nutrient delivery to working muscles.
**Remember to
1. Always plan ahead for what you are going to eat
2. Obtain adequate amounts of protein
3. Work on flexibility
4. Supplement your diet with a fish oil and multi-vitamin
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