1. Dark, Leafy Greens
Dark green vegetables, such as spinach, Swiss chard, kale, and broccoli, are among the best sources of vitamin E. Vitamin E is a potent antioxidant. Research suggests that antioxidants may protect the body against pro-inflammatory molecules called cytokines.green vegetables are also high in nutrients like calcium, iron, folate, and vitamin K.
2. Kale, Cauliflower, and Brussels Sprouts
Kale isn’t the only nutritional superstar in the cruciferous vegetable category. Don’t forget to include cabbage, broccoli, Brussels sprouts, cauliflower, and other cruciferous vegetables in your diet.
Cruciferous vegetables contain several vitamins and minerals, like potassium, phosphorus, and vitamin C. These veggies are also known to be packed with antioxidants. Multiple studies suggest cruciferous veggies may help reduce cancer risk thanks to the phytochemical sulforaphane.
The recommended vegetable servings for adults in at least 2.5 cups. One cup of raw or cooked broccoli, or two cups of raw bok choy, can help you get part of your daily vegetable servings.Cruciferous vegetables can also be versatile—you can rice cauliflower and make it into a pizza crust.