The superfoods right in front of us
When we think of ‘superfoods’ we often think of exotic berries, expensive powders, and rare mushrooms. But what if the real superfoods are the vegetables that are already in our kitchens?
Vegetables are nutrient powerhouses and we aren't eating enough
The latest data from the Australian Bureau of Statistics (ABS) shows that Australians are eating less than half of their recommended servings of vegetables each day. We are currently eating just over two serves, when we should be eating about five.
Vegetables are nutrient-dense as they have plenty of vegetable fibre, vitamins, minerals and phytochemicals without the extra calories. This makes them perfect for anyone looking to improve their health and manage their weight.
There are numerous phytonutrients in vegetables, let’s focus on five that you might not know about.
Five superpowers of vegetables
1. Purple and blue vegetables: Anthocyanins and brain boosters
Anthocyanins are antioxidant compounds that may support brain health by reducing oxidative stress. Anthocyanins may improve memory and brain function and protect nerves, which are great for aging brains. They may also improve heart health, by improving blood vessel function and glucose metabolism1 2.
Get these super-nutrients by eating purple: carrot, sweet potato, cabbage, eggplant, red onions and radishes.
2. Red vegetables: Lycopene and heart protectors
Lycopene, an antioxidant found in tomatoes, capsicum and chillies, may improve heart health. Studies show that lycopene can lower LDL cholesterol (the bad cholesterol) and improve the health of our arteries. It’s also noted for its skin-protective effects, helping to guard against UV damage.
Find lycopene in tomatoes, capsicum and chillies – if they’re cooked your body can use more of the available lycopene.
3. Orange and yellow vegetables: Carotenoids and metabolic function
Carotenoids is a group of pigments of which some are converted to vitamin A in the body. These pigments can improve eye health, brain health, immune support and metabolic syndrome.
Primary studies show that higher intakes of alpha and beta carotene were linked with a reduced risk of metabolic syndrome: metabolic syndrome is a collection of conditions defined by high blood pressure, glucose, triglycerides, bad cholesterol and abdominal obesity.
Find carotenoids in carrots, capsicum, sweet potato and pumpkin.
4. Green vegetables: Chlorophyll and inflammation
Chlorophyll forms the green colour in many vegetables, laboratory and animal studies show that it may have anti-inflammatory and antioxidant effects. Although yet to be studied in humans, chlorophyll is showing promising results in cancer prevention in animals.
Find chlorophyll in leafy greens and broccoli.
5. White vegetables: Allicin and immune warriors
Allicin, found in garlic and onions, has significant antimicrobial, anti-inflammatory, and heart-protective benefits. Studies show that onion and garlic can improve short-term respiratory infections and can impact positively cholesterol levels.
In observational studies, garlic is associated with a lower risk of stomach and colorectal cancers, more research in this area is needed but these are encouraging findings.
Find allicin in garlic and onions.
Key takeaways
Not all vegetables provide the same benefits, so eating a variety of them each day is important.
Vegetables don't always get the spotlight, but their powers are astonishing. Packed with vitamins, minerals, and disease-fighting compounds, these everyday superfoods are a simple way to support long-term health.