Sneak these into your daily diet
You know you should have five to seven servings of fruits and veggies a day for a healthier, longer life. But which ones are most nutritious? These five pack a particularly big nutritional punch:
You think of them as vegetables, but bell peppers are actually fruit. A medium-sized one delivers B vitamins, beta carotene and more than twice your daily need for vitamin C.
Collards are full of beta carotene, folate, and vitamins K and C. Two cups of the dark, leafy greens can meet all your daily nutrient needs.
It’s amazing that something as small as peas can deliver such big nutrition. A cup of peas contains an impressive 6 grams of fiber, which is important for reducing the risk of diabetes and heart disease and lowering cholesterol levels.
No matter which variety of Swiss chard you choose—the one with multicolored stems and veins, called rainbow chard, or the one with white stems and veins—both are great sources of lutein and zeaxanthin, antioxidants that boost your eye health. At only 7 calories a cup, the green giant is also good for your waistline.
Watercress—rich in vitamins A, C, E, and K, and loaded with calcium, iron and potassium—can turn any dish into a nutritional boon. With only 11 calories per 100 grams and completely fat free, you can add it to a variety of meals without adding pounds.