City Lifestyle

Want to start a publication?

Learn More

Featured Article

6 Powerhouse Veggies to Incorporate into Your Diet and Easy Ways to Do It

We know how vital veggies are to our health, whether we like them or not. But not all vegetables are created equal. Each one has a unique combination of nutrients and benefits – some, in particular, though, are a powerhouse source of nutrition.

If you're not a vegetable fan, that's all the more reason to try a wider variety. There's bound to be a couple of veggies you'll dig if they're prepared just right for you. If those vegetables happen to be some of these all-stars, it's all the better.

Kale. This dark green leaf packs a whopping 684% of the RDA of vitamin K and well over the RDA of both vitamins A and B6.

If you like salad, add a mix of kale to the lettuce. If you're not a salad eater, kale makes a great addition to smoothies.

Sweet potatoes. Vitamins A, B5 and B6, riboflavin, thiamin, niacin and carotenoids are their nutritional makeup.

Sweet potatoes make yummy french fries, which can even be baked rather than fried. Just look for one of oodles of baked sweet potato fry recipes out there.

Asparagus. Folic acid is what asparagus is especially noted for because it contains 60% of the RDA. But asparagus also includes a healthy amount of vitamins K and C, as well as several other essential nutrients.

Grilled asparagus is a tasty side. Before grilling, brush the asparagus lightly with olive oil then add salt and pepper. Place the spears on the grill for 10 minutes, turn them, then give them a few more minutes until they're lightly blackened.

Spinach. Now here's an impressive number. Spinach contains 987% of the RDA of vitamin K. Spinach is also an excellent source of vitamin A, manganese, folate, magnesium, iron, copper and several other nutrients.

You can add spinach to both smoothies and pizza. Spinach quiche and spinach pie are also dishes many people love.

Broccoli. Here's another vegetable that's a rich source of vitamin K, packing 245% of the RDA. Broccoli also exceeds the RDA for vitamin C and is an excellent source of chromium, folate and fiber.

Mix broccoli into almost any cheesy dish and it's easy to gobble up. Broccoli cheese soup, broccoli smothered in cheese and other cheesy pasta dishes with broccoli added are good options.

Avocado. Although not a powerhouse of any particular vitamin or mineral, avocado still carries an adequate amount. But particularly notable is that avocado is an excellent source of polyunsaturated and monounsaturated fat, which are the healthy fats. So it's an excellent replacement for unhealthy fats.

Guacamole is an all-time favorite. Avocado is also yummy mixed with egg salad or a tossed salad.