10 Healthy White Vegetables You Should Eat More
All vegetables provide some health benefits, whether you consume them as food or use in any other form. Vegetables are a staple to a healthy diet. From fast food and flavorful cuisines to delicious smoothies and shakes, you can add vegetables.
Moreover, vegetables are an excellent source of nutrients, energy boosts, and various health benefits. The chemical properties of some vegetables can improve digestion, immune system, brain function, bone strength, muscle growth, blood circulation, etc. Therefore, it is vital that we realize the importance of vegetables in our life.
Interestingly, white vegetables are the most enriching sources of energy and healthy nutrition. What benefits do the most common white vegetables offer? How are they good for you? Let’s learn.
Why Are White Vegetables Good For You?
A diet consists of colorful foods such as vegetables and fruits can offer numerous nutrients and health benefits. From antioxidant properties to anti-inflammatory effects, vegetables can help improve certain health conditions and aid with recovery.
What’s more, the effect of white vegetables and other color foods can be beneficial in a number of ways. The benefits could include blood pressure regulation, heart disease prevention, brain function and health, improved bone health, and enhanced muscle growth. In reality, vegetables are a quick way of meeting our body’s essential nutrient requirements without the need to consume high calories. Here is a list of 10 white vegetables you should consume more.
Onions
Onions are commonly used in all flavorful cuisines and continental dishes. Did you know that onions contain an ample concentration of essential vitamins such as Vitamin B6, Vitamin C, and Manganese?
Onions contain sulfur compounds that help your body in improving the immune system and its growth. Studies suggest that the use of onions suffice the body’s requirement of sulfur compounds and can aid in cancer prevention. Onions also have antioxidant properties that are most beneficial to the body when you consume them in raw forms, such as stir-fried and other food options.
Garlic
Another most common vegetable in your pantry is garlic. People have been using garlic in medicines and foods for years. Garlic cloves contain extremely low calories while also delivering a low amount of minerals and vitamins. What’s more, they act as antibiotics and help the body against various medical conditions.
Cauliflower
Cauliflowers contain vitamin K, fibers, and an ample amount of Vitamin C with no more than 27 calories (a single chopped cup of cauliflower). Several health organizations recommend healthy individuals and patients eat cauliflower in order to suffice their body’s dietary fiber needs.
Interestingly, cauliflower can help in boosting gut and heart health. It is a white vegetable with antioxidant properties that contain vital chemical compounds such as indole-3-carbinol. Studies prove that this compound helps in combating cancer symptoms in animals.
White Mushrooms
The use of mushrooms in medicines is an old practice. You should know that mushrooms are effective in the treatment of infections, colds, and flu. Apart from preventing infections, white mushrooms also have anti-bacterial, anti-viral, and anti-tumor properties.
White Leeks
White leeks are the member of the onions, garlic, and shallots vegetable family. They resemble green onions but have a creamier texture and sweet flavor. Similar to garlic and onion, they have various chemical properties that have the potential of combating inflammations and oxidants.
Moreover, white leeks may help in improving heart health which lowers the risk of heart diseases and strokes.
Turnips
While most people ignore turnip due to an unpleasant taste, learning the health benefits and chemical properties of this white vegetable will easily change your mind. It is rich in manganese, potassium, phosphorus, calcium, and sodium. Further, with plenty of fiber content and low calories, turnips can improve and help regulate your metabolism.
It is no surprise that consuming small amounts of turnips can make you feel full. They are also sufficient in minerals and vitamins, which make them good for nerve health, such as optic nerves.
Potatoes
Apart from French fries and fried potato skin, potatoes are low in fat and calories. In fact, the potato is mainly cholesterol-free, which also contains low fat and sodium. It is an all-purpose vegetable that you might already be eating every day in your diet.
They contain amazing quantities of fiber and make you feel full after, which makes them suitable for a weight loss diet. Fibers help improve heart health and regulating blood sugar. All in all, potatoes are among the top white vegetables that you should eat more.
Parsnips
Parsnips contain vitamins, minerals, dietary fiber, folate, and much more. They have blood pressure regulating properties along with various benefits for heart health. Notably, they constitute potassium content and fibers that help protect kidneys from stones and other problems. Bear in mind that further research is critical to support such claims.
White Beans
Similar to the other beans, white beans are a source of an amazing amount of protein. From soups and stews to other dishes, white beans can feature in many foods. With the excellent protein content in them, they make up for the most nutritious diet supplement, which also aids in muscle growth.
Honeydew Melons
Honeydew melon is of the melon species. While it is a fruit, many people consider it a white vegetable due to its texture and taste. The taste of the honeydew melon is sweet, and it contains rich nutrients that support various muscles while providing high water content. Furthermore, it is potassium-rich, which helps in regulating blood pressure and preventing occasional blood level spikes.
Conclusion
We all know that vegetables are the source of essential minerals, vitamins, antioxidants, fibers, and other vital nutrients. Consuming vegetables as part of our daily diet can stimulate better health and growth. Choosing from any of the above white vegetables can significantly improve your diet nutrition. Therefore, try out the white vegetables with the best recipes.
About the Author
Lori Bogedin is a health and wellness writer and editor of TwigsCafe.com. She is in the restaurant business since 1999. In 2016 she was named one of the "Top Women in Business" by Northeastern Pennsylvania Business Journal.
