EAT your vitamins!

May 21, 2021

 by Kiersten Mueller


March into May

   with these veggies!


The top four we recommend include:

The list of produce really starts to lengthen in May as spring begins to unfold. Although there are several more than just four fruits or vegetables making their appearance this month, these four 

have the highest amount of antioxidants, vitamins and minerals to 

bring you the best nutritional value. 



Broccoli is rich in a sulfur-containing plant compound known as sulforaphane. Sulforaphane is significant in that it has been shown to have a protective effect against cancer. Eating broccoli may help prevent other types of chronic diseases and oxidative stress. One cup of raw broccoli provides 116% of your daily vitamin K needs, 135% of your daily vitamin C requirements and a good amount of folate, manganese and potassium. 


Swiss chard

Swiss chard is very low in calories but very high in many essential vitamins and minerals. Just one cup has only 7 calories, but has a significant 1 gram of each fiber and protein; along with lots of vitamins A, C, K, and manganese and magnesium. Swiss chard is known for is potential to prevent damage by diabetes mellitus. In a study, Swiss chard was shown to decrease blood sugar levels and preventing cell damage from disease causing free radicals.  Both of which could positively affect those with diabetes. 



Spinach is known as one of the healthiest vegetables, thanks to its impressive nutrient profile. One cup of raw spinach leaves provides 56% of your daily vitamin A needs PLUS your entire day of vitamin K requirements, and like Swiss chard, all for just 7 calories! Spinach also provides an array of antioxidants, which are known to reduce the risk of chronic disease. Spinach is high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of some cancers. Finally, spinach has shown in a 2015 study to be beneficial for heart health, as it has been proven to lower blood pressure.



Although a spring vegetable, you can still enjoy it well into the month of May. Asparagus is rich in several vitamins and minerals. Just one half a cup provides one-third of your daily folate needs, plenty of selenium, vitamin K, thiamin, and riboflavin.  Some studies have shown that asparagus may benefit the liver by supporting its metabolic function and protection against toxicity.