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The 12 Healthiest Vegetables for Men to Eat



Most men can probably confirm that they know vegetables are healthy and that it is important to eat a wide variety of them on a daily basis in order to supply your body with vital nutrients. After all, one of the earliest memories of parental advice that many of us can remember is a kind of look at the dining room table with a parent or guardian saying, “You have to eat your vegetables!” Though it was likely to have met with protest sighs at the time , it’s good advice: Vegetables provide essential vitamins, minerals and antioxidants, and provide fiber for digestive and intestinal health. In addition, the prebiotic fiber in vegetables supports the bacteria in your gut, which play a key role in digesting and absorbing nutrients, warding off pathogens, and preventing systemic inflammation.

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While all vegetables are nutritious, some are especially good for your health. Many of them are scientifically designed to top the charts of the most nutritious vegetables. So the next time you head to the grocery store or farmer’s market, stock up on the nutrient-rich vegetables listed below. Don’t be afraid to try new ones, because eating a variety of colors and vegetables is the best way to provide your body with all of the micronutrients it needs for optimal performance, disease protection and longevity.


Kar0329 / Pixabay

Watercress is a delicate, dark leafy green that, along with kale, cabbage, and Brussels sprouts, belongs to the Brassicaceae family. It is king of the vegetable world in terms of nutrient density and has the best nutritional profile per calorie. One cup (34 grams) of watercress contains just 4 calories, nearly a gram of protein, 22% of the RDI for vitamin A, 24% of the RDI for vitamin C, and a whopping 106% of the RDI for the more die-hard. Finding Vitamin K, a Nutrient That Is Critical for Blood Clotting and Bone Health Watercress also contains some calcium, iron, manganese, vitamin E, the various B vitamins, copper and potassium. It’s great in salads, on sandwiches, or mixed with herb side dishes.

Dark leaf green

Dark green leafy vegetables like spinach, kale, and Swiss chard have long been touted as some of the healthiest foods we can eat – and they are. They’re packed with vitamins, minerals, and fiber all of which are good for your overall health, and they contain prebiotics that feed the beneficial bacteria in your body that reside in your gut microbiome. Dark leafy vegetables are a good source of B vitamins like niacin, which has anti-inflammatory properties, and contain leucine, which is necessary for healthy cell turnover. Spinach contains alpha lipoic acid, a powerful antioxidant that acts as a free radical scavenger.

Dark green also provides iron, calcium, vitamin K, vitamin C, and a decent amount of protein. Research shows that consuming at least one serving of leafy green vegetables per day can help slow the aging-related cognitive decline due to their phytonutrients and antioxidants like phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol. Leafy green vegetables also contain nitrates, which have been shown to increase the body’s production of nitric oxide, which improves blood vessel function and can lower blood pressure. There are also many other greens that you can try, including beet greens, beet greens, mustard greens, and cabbage greens.

Endive, chicory and lettuce

Endive cultivation in the gardenElsemargaret / Pixabay

Chicory and endive are slightly bitter salads full of phytonutrients. Although dark leaf lettuce also provides vitamins, minerals, and some fiber while providing a negligible number of calories, chicory and endive are especially nutritious. They’re close to 10 calories per cup but offer fiber, protein, calcium, potassium, magnesium, folic acid, and vitamins C, A, and K. If you choose other salads, opt for darker varieties instead of icebergs as the antioxidants in the darker pigments.

Chives and shallots

Chives and spring onions, along with onions, garlic, and leeks, belong to the family of plants known as allium. These vegetables produce sulfur compounds, quercetin, flavonoids, saponins, and other antioxidants that have been shown to have anticarcinogenic, anti-inflammatory, antimicrobial, neuroprotective, and immunological effects. It has also been shown to reduce the risk of cardiovascular and heart disease, obesity and diabetes, and lower blood pressure. Chives and spring onions are low in calories but high in vitamins K, C. A and contain B vitamins. They contain minerals like iron, zinc, copper, calcium, manganese and magnesium.

Cruciferous vegetables

Cruciferous vegetables include favorites like broccoli, Brussels sprouts, kale, bob chop, rocket, cabbage, and cauliflower. research shows that compounds in this vegetable known as glucosinolates can reduce the risk of brain, blood, bone, colon, stomach, liver, lung, mouth, pancreas, and prostate cancers, among others. Cruciferous vegetables are also low in calories and good sources of fiber, folic acid, and vitamins C, E, and K. There is evidence that the sulfur compounds in cruciferous vegetables may also slow the progression of atherosclerosis because of their anti-inflammatory and platelet-inhibiting properties. Cruciferous vegetables are filling, versatile and are good for roasting, braising, grilling, steaming and roasting.


Peppers red green yellow peppersThetzargdp14 / Pixabay

Bell peppers come in a rainbow of colors, including green, red, yellow, and orange. Sweetness and taste vary slightly between colors, as do the specific antioxidants and polyphenols. To get the full spectrum of the nutritional benefits of bell peppers, incorporate all of the colors into your diet. Paprika is a good source of vitamin C, folic acid, and carotenoids. Their high water content also makes them a low-calorie, but nutrient-rich feed. Try them raw in salads or with hummus, cooked in stir-fries, fried and stuffed or in omelets.


Pumpkin for eatingPublic Domain Images / Pixabay

Okay, pumpkin is technically a fruit, but it has an impressive nutritional profile that is more in line with any other vegetable than fruit, so it deserves the spot it deserves on this list. Plus, it’s so nutrient-dense that you can’t go wrong adding it to your hearty vegetable dishes (or just try it baked or roasted!). One cup of cooked pumpkin (245 grams) contains roughly 50 calories, 2 grams of protein, and 3 grams of fiber. In terms of micronutrients, pumpkin outshines most vegetables in terms of vitamin A and contains 245% of the RDI in one cup. Vitamin A plays a key role in maintaining healthy eyesight and supporting the immune system. Pumpkin also contains an impressive amount of vitamin C, vitamin E, potassium, folic acid, iron, copper, and manganese. Like carrots, pumpkin is a great source of the carotenoid beta-carotene, which the body uses to produce vitamin A. Pumpkin is one of the best natural sources of lutein and zeaxanthin, which have been shown to help improve eyesight and reduce the risk of aging. Macular Degeneration (AMD) and Cataracts.

Pumpkin is also great for healthy skin because lutein, zeaxanthin, vitamin E, and beta-carotene work as free radical scavengers in the body and reduce the harmful effects of UV rays on your skin. The seeds are also edible and highly nutritious, and are a good source of healthy fats, zinc, magnesium, and fiber. Try roasting them in a 400-degree oven on a sheet pan and sprinkling them lightly with sea salt or paprika.


Asparagus is another low-calorie, high-nutrient vegetable that you should include in your diet. Half a cup (90 grams) only contains 20 calories, but you are getting around 2 grams of fiber and protein. It also has an impressive micronutrient profile, providing 57% of the RDI for vitamin K, 34% of the RDI for folate, and 18% of the RDI for vitamin A. It contains a decent amount of vitamin C, potassium, phosphorus, vitamin E, and riboflavin. Asparagus contains antioxidants like glutathione and flavonoids like quercetin, isorhamnetin, and kaempferol, which along with their antibacterial and antiviral properties can lower blood pressure and inflammation.


Tomatoes are technically a fruit, but often lumped together with vegetables. They’re high in lycopene, a carotenoid that protects your cells from oxidative damage caused by free radicals. Tomatoes also contain selenium and antioxidants. A large cohort study showed an inverse relationship between consumption of tomatoes and tomato products and the risk of coronary artery disease and heart disease.


Like pumpkin, carrots are filled with beta-carotene and vitamin A, a fat-soluble nutrient that is essential for skin tissue regeneration and eye health. It helps prevent the skin from becoming too dry, rough, and flaky, and clinical studies show that it has protective effects against UV damage. One study reported an inverse relationship between carrot or winter squash consumption and mortality from cardiovascular disease.


raw garlic clovesSteve Buissanne / Pixabay

Like chives and green onions, garlic is an allium with many immune protective, cancer-fighting, and anti-inflammatory benefits. Garlic also contains compounds called thiosulfinates, which have been shown to inhibit inappropriate blood clotting and promote blood circulation. Studies have also shown that garlic can help reduce your risk of atherosclerosis and heart disease. It has long been used in naturopathy for its antibacterial properties. With just four calories per clove, garlic is an easy way to add flavor to your dishes without adding any calories.

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Healthy Eating

To prevent brain fog at work, watch what and how you eat



I am a nutrition psychiatrist and for me the phrase “you are what you eat” takes on a whole new meaning. As I wrote in Fast Company, what we eat indelibly affects our cognitive performance and work efficiency. But I encourage everyone to take nutritional mindfulness one step further and examine how we eat.

The concept of mindfulness, or non-judgmental awareness, fits seamlessly into one of my pillars of nutritional psychiatry: body intelligence – a body-conscious version of IQ. When we take a moment while eating our daily meals to listen to our body and mind , we can develop a keen awareness of the elements of our diet that will benefit us most. This enables us to consciously choose the foods that best enable our focus, alertness and productivity while consuming delicious, brain-healthy nutrients.

The following nutritional tips can help you harness the many brain-boosting benefits of food to maximize productivity in the workplace.

Eat to beat and prevent brain fog

Common post-meal triggers for brain fog are consumption of foods high in simple carbohydrates (think of processed and refined foods that cause blood sugar drops), high caffeine intake, and unknown allergies or undiagnosed digestive disorders. Brain fog and uncomfortable gastrointestinal (GI) symptoms after a meal containing gluten can be signs of celiac disease, a condition in which the immune system causes an attack on the digestive tract due to gluten. Even in people without celiac disease, non-celiac gluten sensitivity can cause problems, especially if you have a foggy mind, headache, or body ache after consuming gluten. Other gastrointestinal problems, such as undiagnosed bacterial overgrowth of the small intestine (SIBO), ulcerative colitis, or Crohn’s disease, can also be responsible for these symptoms.

Avoiding these triggers can bring immense relief. Consider adjusting meal composition by cutting down on simple carbohydrates and consuming more foods rich in protein and fiber to optimize the nutrients that keep blood sugar levels stable. Both protein and fiber are known to improve glycemic control. And since our gut microbes live on fiber, a high-fiber meal means extra love for your stomach. Think about adding vegetables, berries, beans, nuts, seeds, legumes, lentils, and healthy whole grains with lower glycemic values ​​to your diet. You can only get fiber from plant sources and not from seafood, poultry, dairy products, or meat.

I believe in “adding the good” because as soon as we feel an improvement, we also begin to let go of habits that are not serving us. Maximizing whole, nutritious foods and reducing your intake of highly processed foods is an important element of eating to increasing productivity and defeating the brain fog. Avoiding inflammatory foods can actually lead to better energy after eating; Research shows that blocking markers of inflammation helps reduce post-meal fatigue. And the benefits of consuming a variety of phytonutrient-rich fruits and vegetables are limitless. One of the pillars I share is the 80/20 rule, which allows for some flexibility in nutritional discipline. Focus 80 percent on whole, real foods high in fiber, healthy fats, and high-quality, clean protein from good sources. The remaining 20 percent leave room for maneuver to take life as it comes. We all need dietary space for some food freedom in order to bring about the most sustainable lifestyle changes that actually endure.

Mindful eating also improves concentration

With all the fuss about mindfulness, it should come as no surprise that practicing mindfulness is also beneficial for executive function and productivity. But mindfulness goes beyond traditional meditation: it is really a shift in our approach to all things that is rooted in non-judgmental perception of the present moment. Preparing food, as well as eating it, is indeed a mindfulness practice in its own right. It actually serves a dual purpose in this way in that it nourishes the body in the immediate sense and at the same time strengthens our mental strength through the practice of mindfulness. I recently worked with Headspace on meditations that revolved around mindful eating.

Meal planning maximizes time through the work week

Productivity needs planning. It also takes a lot of self-confidence. Sugary snacks and caffeinated drinks seem like the only things that seem to boost your energy through the day, but remember that whatever goes up has to come back down too. Prioritizing sleep and reducing stress can help you regain that vital energy and stop relying on those less healthy options. And to support your body’s vitality, planning nutrient-rich, easy-to-prepare meals for the week saves time and ensures nutritious meals are prepared in real time.

Self-care, especially through our food, which helps us maximize our productivity.

Start the day right: If you enjoy writing, consider affirmations or gratitude to start your day. If you enjoy moving around, think about a refreshing sequence of sun salutations. Or, if you want to sip in peace, think of steaming coffee, green tea, or a nourishing cup of golden milk.

If you tend to wake up with a lump in your stomach, consider doing mindfulness exercise or fast running, jogging, or a treadmill session to relieve that tension and release some endorphins. A prayer, meditation, or mindfulness exercise are also some good ideas

Stay hydrated and drink some citrus or berry-flavored water throughout the day. This is a great source of moisture along with powerful antioxidants from the fruit.

Get up and move around: some ideas include walking during your scheduled breaks, doing stretches, spending some time in the sun to get your vitamin D boosted, or taking a yoga break or a quick workout.

Practicing breath work is also an effective, science-based way to relieve anxiety and feel more productive.

Sleep hygiene is also crucial for a productive head start. Eat early for dinner so your food can be digested before bed. Avoid shopping at night and standing under bright artificial lights that will keep you activated instead of preparing you for rest, and turn off your devices at least 30 minutes before bed to prepare for sleep.

Eating healthier diets for the brain goes hand in hand with constant practice of mindfulness. While research has shown that both independently increase productivity in the workplace, sharing the strengths of both offers immense potential for achieving our best at home, school, and work.

Dr. Naidoo will host a workshop on the relationship between food and mood on September 27th, the Fast Company Innovation Festival. To learn more about the event and to purchase tickets, please visit the festival website.

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Healthy Eating

‘It’s all about the healing from within’: Cooking for recovery at Leonard Cancer Institute in Mission Viejo



Jonathan Gelman, Head Chef at Mission Viejo’s Providence Mission Hospital, believes in the power of food.

“That’s our motto, so to speak,” Gelman said. “It’s about healing from within.”

Gelman worked for years as a chef in exclusive resorts such as the Ritz-Carlton. He joined the hospital staff a year ago to challenge existing notions of “hospital food”.

“I was led to create something healthier, better presented and more varied,” Gelman said.

Now he’s teamed up with Kailey Proctor, an oncology nutritionist at the Leonard Cancer Institute in Mission Viejo, to start a brand new cooking series filmed in the Leonard Cancer Institute’s McDermott Family Kitchen. The two aim to make eating healthy easier, especially for patients undergoing cancer treatment.

“I just love working with patients and using food to manage the side effects of treatment,” said Proctor.

She has been a nutritionist for six years and has worked in patient oncology for the last two years. In November she was certified in oncological nutrition.

Leonard Cancer Institute oncology nutritionist Kailey Proctor in Nadyne’s kitchen on Tuesday.

(Scott Smeltzer / Staff Photographer)

The Leonard Cancer Institute offers radiation oncology, imaging services, and medical oncology. The institute emphasizes the role of diet in treating cancer as the disease places additional nutritional requirements on the body.

At the McDermott Family Kitchen – sometimes referred to as Nadyne’s Kitchen for the McDermott family member the kitchen was dedicated to – registered dietitians provide patients with nutrient-rich meals that aid in lasting remissions.

Nadyne’s Kitchen also provides a space for dietitians to offer cooking demonstrations and educational programs such as Gelman and Proctor series that can be streamed live.

“We’d often come up with a theme for the episode and then Chef would work on some recipes and then I would come and do some kind of oncology spin on it,” said Proctor. “That’s why we focus on the symptoms that patients have and help with the prescriptions to cope with them.”

The team shoots a new video every month and most recently put together an episode with a “Taste of Fall” menu.

“These recipes we make are very simple,” Gelman says later. “A butternut squash soup that is very simple and can be frozen in portions for later use. And then we make a braised short rib with cannelloni beans and some Swiss chard. So really healthy, lots of good fiber and lots of good protein. “

A butternut squash soup with some sliced ​​avocado at the Leonard Cancer Institute.

A butternut squash soup with sliced ​​avocado created for the Leonard Cancer Institute video “Taste of Fall”.

(Sarah Mosqueda)

The two mix roasted garlic, onions, and butternut squash into a smooth soup, which Gelman scoops into a bowl. They talk about what to do if the food tastes bland or metallic and how to find ways to increase the calories or add protein.

“You could add a spoonful of olive oil, butter, or even some sliced ​​avocado to add some heart-healthy fats and about 100 extra calories to this soup,” suggests Proctor.

“Crab would be good too,” jokes Gelman.

“Crab would add protein too,” adds Proctor.

They decide to top the soup with avocado cubes before tasting.

“This is my favorite part,” says Proctor into the camera.

Proctor said that talking to patients about good eating habits is effective, but demonstrating good eating habits can be even more effective.

“It is one thing for me to tell a patient, ‘This is what you should eat, this is how you do it,'” she said. “But for them to actually see it and see how it is prepared and get different ideas or examples on how to prepare certain meals, what tools they use and what will help them during treatment is a really great thing . ”

Making the recipes manageable and easy is also part of their goal, Gelman said.

“Part of the focus with every series we do is simplicity,” Gelman said. “To be able to do things when you don’t have the strength or the stamina to do it. Maybe you show some batch cooking, where they can prepare a little meal for the week and make it as easy as possible. “

Gelman and Proctor have hosted six courses to date, and the filmed episodes can be viewed on the Providence Mission Hospital website and LinkedIn profile.

Mission Hospital Chef Jonathan Gelman and Leonard Cancer Institute Oncology Nutritionist Kailey Proctor.

Providence Mission Hospital Chef Jonathan Gelman and Leonard Cancer Institute Oncology Nutritionist Kailey Proctor have launched a new cooking series teaching healthy recipes to cancer patients.

(Scott Smeltzer / Staff Photographer)

“We’ll probably have a Taste of Fall Desserts next month,” Gelman said, “and at some point when we get through COVID there will be more live classes.”

Proctor said the feedback on the series has been positive and she looks forward to helping patients regain a sense of autonomy through cooking.

“Patients often feel that things are out of their control while in treatment, and I love the fact that we are focused on them and what they are in control of,” said Proctor. “You can still enjoy food during the treatment.”

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Healthy Eating

Trisha Yearwood’s ‘Un-fried’ Chicken ‘Is So Good’



Trisha Yearwood enjoys southern staples like fried chicken, mashed potatoes, and other dishes to go with your ribs. However, there are times when she wants the taste and texture of these favorites with no added calories. One of the most popular recipes for her Food Network series, Trisha’s Southern Kitchen, is for “unroasted” chicken. It’s a simple technique for making meat crispy on the outside and tender on the inside that diners will love in a snap.

Trisha Jahrholz | Discovery press

Un-Fried Chicken is a simple weekday meal

Yearwood says this particular meal is easy for a weekday meal. It comes together pretty quickly and makes a great main course for kids and adults alike.

The country superstar uses white meat, boneless chicken breasts for this dish. They’re leaner and quicker to prepare than traditional bone-in chicken.

“Fried chicken is a staple in the south and you have to have it. But it’s not the healthiest. There’s a way to get the fried flavor of chicken without actually frying it, ”explained Yearwood.

She makes a mixture of buttermilk and hot sauce. After sprinkling the chicken with salt and pepper, she adds it to the buttermilk dredge. It’s a great way to tenderize chicken and can be cooked the night before it’s served.

Yearwood said there was no need to deep-fry, let the oven do the job

In a bowl deep enough to hold the mixture for coating, add breadcrumbs, parmesan cheese, lemon peel, red pepper flakes, salt and pepper. Brush the chicken well and place in the refrigerator to set.

When you’re done, bake the chicken to the degree you want it cooked.

“This is not one of those things that people are going to say, ‘Oh, you did this well,'” she said. “I don’t want people to say, ‘This is really good for you.’ I want people to say, ‘That tastes good’. “

Trisha Yearwood’s tips and tricks for a healthier diet

The healthier versions of Trisha Yearwood's recipes are available on the Food Network website.Trisha Jahrholz | Jason Kempin / Getty Images for ACM

Yearwood shared her tips and tricks for healthier eating in an interview with NBC’s Today.

“I think the most important thing I’ve learned from trying to cook healthier is not to use any lower-fat substitutes like skimmed milk or to skip butter or cream. For me, I enjoy the flavors, and I prefer a bit of the good stuff and control the portions – that’s why I don’t use any sugar substitutes, ”the country superstar revealed.

“Besides that, I love dairy-free milks like almonds, and I love how you can turn raw cashews into a cream. I make this black bean lasagna, the Garth [Brooks] loves, and it’s layered with a vegan “ricotta” that I make from tofu, cashews, basil, and olive oil. This is not only good for vegans; It’s like, oh, that’s SO good and even tastes better than regular ricotta cheese, ”explained Yearwood.

Trisha’s Southern Kitchen airs Saturday noon EST on the Food Network.

The full recipe is available on the Food Network website.

RELATED: ‘Trisha’s Southern Kitchen’: Trisha Yearwood’s Mac and Cheese is a creamy, dreamy comfort food

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