The wonderful thing about vegetables is that they’re nutritional powerhouses that can be prepared and enjoyed in a variety of ways. And there’s a lot of them to choose from, so it’s easy to wonder which ones are important to have in your diet. Summer also offers an ideal time for you to go to the farmer’s market to support a local farmer and try something you have never tried before.

Wonder no more — we’ve rounded up a list of standout veggies and explain why you’d want to eat them regularly.

Beets for Blood Flow

Beets, also known as beetroot, contain nitric oxide, which may increase blood flow to your muscles. So if you play sports, take note — studies suggest beets enhance athletic performance. Beets are also rich in folate, which helps convert carbohydrates into energy. Although many people do not like beets, they can be turned into beet fries, paired with a bit of goat cheese in a salad or roasted and finished with a bit of balsamic. Throwing them in a smoothie too can also provide an awesome pink color without changing the flavor.

Broccoli for Vitamins and Minerals

Broccoli is very nutrient-dense, with iron to help red blood cells transport oxygen, calcium to keep your bones strong, and fiber to help you maintain regular bowel movements. It’s also full of the antioxidants vitamins C and K to boost your immune system and maintain healthy skin, respectively. Have you ever tried to roast broccoli? When roasted it makes it super crispy and creates a similar flavor of popcorn, cooking broccoli this way will win over many kids. 

Carrots and Sweet Potatoes for Vision

You may have heard carrots are good for your vision, but did you know sweet potatoes are, too? Both vegetables contain carotenoids, an antioxidant pigment that may decrease your risk of age-related macular degeneration. Carotenoids may also help protect you against several types of cancer, such as breast, colon, stomach and prostate cancer. When you hear sweet potato you think of sweet potato casserole for Thanksgiving but sweet potatoes are amazing as fries in the oven, simply baked and split open with grass fed butter and a bit of sea salt.

Kale and Spinach for Omega-3 Fatty Acids

Kale and spinach have often been referred to as “superfoods,” and for good reason. Just look at how many nutrients they contain: iron, calcium, and vitamins A, C and K. They also contain anti-inflammatory flavonoids, which may protect cells from oxidative damage that can lead to disease. And that’s not all — both veggies have omega-3 fatty acids, which have been linked to good cardiovascular health.

Red Bell Pepper for Vitamin C

We love red bell pepper because it contains triple your daily dose of vitamin C, which means it’s great to eat if you want to fight off infections. Red bell pepper also contains vitamin B6 to support your nervous system, vitamin E to help your skin look great, and folate (vitamin B9), to help form red blood cells. Red bell peppers have as much vitamin C as an orange, you can cut them into stripes to make a great portable snack!

The Last Word on Important Veggies to Eat

You may have noticed the vegetables on our list are different colors. Different-colored veggies have higher levels of specific nutrients, so the more different colored vegetables you eat, the more your health will benefit.

If you happen to dislike any of the vegetables on our list, simply swap it for another vegetable of the same color to receive many of the same nutrients.

Or turn to SAVOR. We provide and deliver tasty and expertly prepared nutritional meals straight to you, so youll love to eat food thats good for you.We can customize a service to each person in the family down to the individual veggies, Contact us for more information