Did you know that potatoes have more potassium than a banana? And they’re also full of vitamin C, vitamin B6 and fiber. This all equals heart health and blood pressure control. Potatoes are so much more than just “sugar,” as some might think.
This “white broccoli” has so many nutritional benefits of its own. Cauliflower is known for its anti-inflammatory properties, which can help the immune system and decease cancer risk. This cruciferous vegetable is also high in choline, which is a nutrient that many people don’t get enough of.
Cannellini, navy and kidney are all versions of white beans. All of these are extremely high in fiber, which helps with blood sugar control, lowers cholesterol and has been proven to help reduce cancer risk. They also have magnesium and molybdenum, which is a trace mineral that you may not regularly get, making white beans a standout. Try making a three bean chili, or give a bean-based pasta a try. It’s an excellent alternative to a refined carbohydrate choice.
Onions add flare and flavor to any dish, but they also have more purpose. Onions contain antioxidants and flavonoids, both which can help lower risk of some diseases. Onions are beneficial in both raw and cooked forms.
Mushrooms give savory dishes flavor without adding extra things like fat, sugar or salt. For this reason, they’re wonderful to use in the kitchen. Mushrooms have selenium, which is not commonly found in many other fruits and veggies. This can help the body detox to keep you healthy.
In addition to providing some calcium and iron, garlic is rich in the phytonutrient allicin. When you cut garlic in half, it activates the allicin in the plant. This can help protect your immune system. Try adding more fresh garlic to some of your favorite pastas, soups or sauces.