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13. Sweet Potatoes
Sweet potatoes are a great change from regular potatoes and have much higher amounts of beta-carotene and other antioxidants. These tasty root vegetables are also full of vitamins C and A, along with vitamin B6 and potassium, as well as healthy fiber. Who doesn’t love sweet potatoes? These vegetables are super kid friendly, too, so don’t wait until Thanksgiving to make up some super nutrition-filled sweet potatoes!
Popeye knew a good thing when he saw it! Spinach is loaded with healthy immune boosting vitamins such as K, A, and C, as well as healthy levels of manganese. Consuming about1.5 cups of this leafy green into your daily diet can lower your risk of developing diabetes, according to several studies.
Well, white isn’t really a part of the rainbow, but this cousin to broccoli is still a super nutrient-dense food. One cup of this white beauty has more fiber than a potato and more vitamin C than an orange! This versatile veggie is also a great source of folates, which are important for growth and the healthy division of cells in the body. Try mashing some boiled cauliflower and see if your family can tell the difference between that and mashed potatoes. Bet they can’t!
Mushrooms are not technically a vegetable, but they are so healthy they do deserve special mention. Just one serving of mushrooms (about 100 grams) has more than 20 percent of your recommended intake of all B vitamins, selenium, copper, and biotin. They also contain B12 on the surface, which is extremely important for vegans, as they are the only non-animal source of this important vitamin. All mushrooms contain various and unique compounds that protect the body from several types of cancer including breast and prostate cancer. In fact, research shows that women who ate 10 grams of mushrooms or more daily had a reduced risk of developing breast cancer by as much as 60 percent!