Listly by Healthy Snack List
Vegetables are whole, natural, and nutrient rich food. This makes them a great source for vitamins and minerals! With just a little bit of work they can be easily prepared into a wholesome nutritious snack!
Optimally ripe avocados are typically known for their silky, creamy texture and rich flavors (which some people describe as "nutty" or "nut-like"). Avocados owe their creamy texture to their high fat content. Not all avocados are identical in terms of fat content, however. As a general rule, smaller sized avocados tend to be more oily and higher in fat, and large sized avocados tend to be somewhat less oily and lower in fat percentage.
Avocados contain an amazing array of phytonutrients. Included are phytosterols (especially beta-sitosterol, stigmasterol, and campesterol); carotenoids (beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin); flavonoids (epicatechin and epigallocatechin 3-0-gallate); and polyhydroxylated fatty alcohols. Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.
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This easily prepared snack comes with great health benefits and can be combined with ranch or other dressings for a quick snack. Studies have shown that broccoli may have anti-flammatory benefits, antioxidant benefits(vitamin C, carotenoids, vitamin E, manganese, and zinc), detox benefits, digestive support, cardiovascular support, eye health, and skin support. Broccoli belongs to the cruciferous vegetables, a group of vegetables known for being rich in vitamin A carotenoids, vitamin C, folic acid, and fiber. In addition broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium.
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Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. While they can be an outstanding source of this phytonutrient, carrots actually contain a fascinating combination of phytonutrients, including other carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and red carrots); and polyacetylenes (especially falcarinol and falcarindiol). Carrots are an excellent source of vitamin A (in the form of carotenoids). In addition, they are a very good source of biotin, vitamin K, dietary fiber, molybdenum, potassium, vitamin B6, and vitamin C. They are a good source of manganese, niacin, vitamin B1, panthothenic acid, phosphorus, folate, copper, vitamin E, and vitamin B2.
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Celery is a rich source of phenolic phytonutrients that have antioxidant and anti-inflammatory properties. These phytonutrients include: caffeic acid, caffeoylquinic acid, cinnamic acid, coumaric acid, ferulic acid, apigenin, luteolin, quercetin, kaempferol, lunularin, beta-sitosterol and furanocoumarins. Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese, and pantothenic acid. Celery is also a good source of vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium, and vitamin A (in the form of carotenoids).
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Cucumbers provide us with a variety of health-supportive phytonutrients. Included among these phytonutrients are flavonoids (apigenin, luteolin, quercetin, and kaempferol), lignans (pinoresinol, lariciresinol, and secoisolariciresinol), and triterpenes (cucurbitacins A, B, C, and D).
Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin, and vitamin B1. They also contain the important nail health-promoting mineral silica.
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Olives are a remarkable source of antioxidant and anti-inflammatory phytonutrients. Most prominent are two simple phenols (tyrosol and hydroxytyrosol) and several terpenes (especially oleuropein, erythrodiol, uvaol, oleanolic acid, elenoic acid and ligstroside). Flavonoids—including apigenin, luteolin, cyanidins, and peonidins)—are typically provided in valuable amounts by lives, as are hydroxycinnamic acids like caffeic acid, cinnamic acid, ferulic acid, and coumaric acid. The phytonutrient content of olives depends upon olive variety, stage of maturation, and post-harvest treatment. Olives are a very good source of copper amd a good source of iron, dietary fiber, and vitamin E.
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Cabbage can be eaten raw, steamed, boiled, roasted, sautéed or stuffed. The sulfurous odor often associated with cabbage only develops when the cabbage is overcooked. The longer a cabbage is cooked, the stronger the odor becomes. Cabbage is an excellent source of vitamin K, vitamin C, and vitamin B6. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin.
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Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.
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Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed micronutrients (in which the average U.S. adult is currently deficient), and (3) cancer-preventive nutrients called glucosinolates.
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