The 7 Most Essential Vegetables to Have in Your Fat Loss Diet

We all know too well that we have to eat our vegetables. Eating a good amount of vegetables each day can help us achieve everyone of our health, fitness and body composition goals. In this brief article we are going to tell you about the 7 most essential vegetables that we recommend to our clients to get faster results. We will also share with you some ways we include it in our diets and some of the tastiest ways to prepare it that also optimise the nutritional value.

Broccoli

Broccoli is a true nutritional powerhouse and one of the first things many people think about when asked what is a healthy food. Broccoli is a member of the brassica family of vegetables (which also includes cauliflower, cabbage and brussels sprouts) and is an excellent source of cancer fighting nutrients called isothiocyanates.

Another reason to eat broccoli is a substance called indole 3 carbinol, a powerful antioxidant which helps with estrogen metabolism. This is particularly important to women and anyone trying to lean out as estrogen has a negative effect on body composition in most cases.

With Broccoli it is best to eat it lightly steamed or blanched with some fats and salt. This will help you absorb the vitamins and nutrients better and raw Broccoli contains a substance called a Goitrogen, which can inhibit your Thyroid in large enough doses.

Carrots

Carrots are a highly under rated vegetable. They provide a high fiber, low cost and easy to transport snack that has many nutritional benefits. They really do benefit your eyes, as carrots antioxidants called Lutein and Zeaxanthin that help protect your eyes and prevent cataracts from forming.

Carrots can be eaten cooked or raw, but cooking can make some nutrients more bioavailable. When eating cooked carrots, consume with some fats to help absorb the vitamin A a little bit better.

Kale

This is definitely a great vegetable even though not too many people are aware of it. Out of all vegetables Kale has the best antioxidant rating. We recommend adding it to salads (it does have a strong flavour and cover with olive oil.

Onions

Onions and their relatives (Garlic, Chives and Leeks) are fantastic foods to add to your diet. Onions have been shown to reduce mortality from coronary disease by an impressive 20% and are also fantastic for helping asthma sufferers. Another great thing about onions is they are one of the foods that are least contaminated by pesticides and can be eaten non organic.

Spinach

According to renowned nutritionist Jonny Bowden, spinach has more nutrition calorie for calorie than any other food on the planet. It is a great source of vitamin K which is needed for healthy bones. It is also a great source of iron which is especially important for females. It is also listed as a food not contaminated with pesticides so you don't have to eat organic spinach to benefit.

Tomatoes

Tomatoes are a great vegetable to be included in your diet and can be consumed a number of ways. They contain the antioxidant Lycopene which has many benefits for males, in particular in the prevention of prostate cancer. It is best to eat them with fat to ensure you absorb all the fat soluble nutrients. Cooking tomatoes also makes more of the lycopene available.

Sweet Potato

Sweet potatoes are a great food for glycogen replenishment after exercise and at night but only if you don't have blood sugar issues. They are excellent for anyone who is trying to put on muscle and contain many valuable antioxidants and nutrients.

The above 7 vegetables are what I recommend to help you reach your fat loss and muscle building goals. Try to eat them as often as possible and see your results improve.

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