Getting your veggies may not be as simple as you think. Quantity is important, but your choice of vegetable can be just as vital. One simple rule of thumb: when in doubt, go green. The question is, will those green vegetables be available when you do your weekly shopping?
Dark, leafy greens have long been considered the healthiest option. Spinach, kale, broccoli, and Brussels sprouts are all excellent choices for nutritional value. They can be cooked in a variety of ways, keeping even the pickiest eater from getting bored. Peas (high in iron and folic acid) and okra (filled with vitamin K) are also good choices.
Sticking with the green theme, broccoli rabe is a leafy relative of broccoli that not only contains loads of vitamins C and K, but also has protein, making it a wise call for the vegetarian or vegan diet. Asparagus is loaded with magnesium (great for an energy boost), and green peppers are yet another option for vitamin C.
The problem is that most Americans are forgoing these in favor of the red, white, and…well, not blue. Today, tomatoes and potatoes top the list of vegetables chosen to grace US dinner plates. These two staples certainly have a lot going for them. Tomatoes are rich in lycopene, thought to help fight cancer, and vitamin A. Potatoes do provide a good amount of vitamin C, iron, and potassium but are also high in starch, so are better enjoyed in moderation. So, where’s the downside?
With tomatoes and potatoes becoming the go-to choice, the supply is adjusting to meet the demand. This translates to fewer options at the grocery store. Grocers aren’t going to stock items their customers aren’t buying. Potatoes, fresh or for commercial use, account for 30 percent of crops grown in the US, tomatoes 22 percent. This means less than half of the vegetables being grown today are of the green variety, which could end up being detrimental to your health. Don’t get stuck in a veggie rut. Choosing a wider variety of vegetables when you shop — and encouraging your grocer to offer more choices — will keep a wider array of healthy foods available to everyone.
