Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 4 – Corns, Cucumbers, Dandelion Greens, Eggplants, Endives – What is? Nutrition, Health Benefits, Recipes, How to Eat Best; Videos and Images/Photos/Pictures

A photo of assorted vegetable in a cyclic arrangement. Photo credit: Photo by Adonyi Gábor

Best Healthy Foods – Vegetables Healthy Living and Wellness Lifestyles | Nutrition | Recipes | Health Benefits | Corns | Cucumbers | Dandelion Greens | Eggplants | Endives

Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 3

1. Corns:

What is Corn?

Corn, a cereal grain, botanically named Zea mays and of Poaceae family, consists of rows of yellow or white kernels attached to a cob. It belongs to the grass family and has a sweet and starchy taste. The sweet, crisp, and slightly chewy, originated in Mesoamerica and is a staple crop cultivated globally, but major producers include the United States, China, Brazil, and Argentina.

Nutritional Value/Nutrients:

• Good source of dietary fiber.
• Contains vitamins B5 and B6, thiamine, and folate.

Nutritional Facts/Nutrition per serving (one cup, cooked):

• Calories: 177
• Carbohydrates: 41g
• Sugars: 6g
• Fiber: 5g
• Proteins: 5g
• Fats: 2g
• Vitamins (%DV): Vitamin B5 (14%), Vitamin B6 (12%), Thiamine (18%).
• Minerals (%DV): Magnesium (16%), Phosphorus (15%), Zinc (8%)

Health Benefits:

• Dietary fiber supports digestive health.
• B-vitamins contribute to energy metabolism and brain health.
• Rich in antioxidants, including zeaxanthin, which promotes eye health.

3 Healthy Recipes:

1. Grilled Corn Salad: Combine grilled corn kernels with cherry tomatoes, black beans, red onion, and a lime-cilantro dressing.
2. Corn and Zucchini Fritters: Mix corn, grated zucchini, eggs, and spices, then pan-fry into nutritious fritters.
3. Corn and Avocado Salsa: Toss corn kernels with diced avocado, red onion, cilantro, and lime juice for a refreshing salsa.

How to Eat Best

Enjoy corn on the cob grilled, boiled, or steamed, or incorporate kernels into salads, salsas, and fritters for a flavorful twist.

Healthy Foods – Vegetables – Corns Photos: 1. A photo of fresh yellow corns. Photo by Wouter Supardi Salari on Unsplash

2. Cucumbers:

What is Cucumber?

Cucumbers, refreshing, mild, and watery and slightly sweet vegetable, are elongated, cylindrical vegetables with a crisp texture. Botanically named Cucumis sativus and of Cucurbitaceae family, corn originated in the Indian subcontinent and are now cultivated worldwide, with significant production in China, Russia, Turkey, and the United States. They belong to the gourd family.

Nutritional Value/Nutrients:

• Low in calories and a good source of hydration.
• Contains vitamin K, vitamin C, and potassium.

Nutritional Facts/Nutrition per serving (one medium-sized cucumber):

• Calories: 45
• Carbohydrates: 11g
• Sugars: 2.2g
• Fiber: 2g
• Proteins: 2g
• Fats: 0.3g
• Vitamins (%DV): Vitamin K (49%), Vitamin C (14%), Vitamin A (6%).
• Minerals (%DV): Potassium (13%), Magnesium (4%), Manganese (9%)

Health Benefits:

• Hydrates the body due to its high water content.
• Supports skin health with vitamins A and C.
• Contributes to bone health through vitamin K.

3 Healthy Recipes:

1. Cucumber and Tomato Salad: Combine sliced cucumbers with cherry tomatoes, red onion, feta cheese, and a balsamic vinaigrette.
2. Cucumber Avocado Rolls: Roll avocado slices and hummus in cucumber strips for a healthy and no-cook snack.
3. Cucumber Mint Smoothie: Blend cucumber with mint, yogurt, and a touch of honey for a refreshing and hydrating smoothie.

How to Eat Best:

Enjoy cucumbers raw in salads, wraps, or as a crunchy snack, or use them to add a refreshing element to smoothies.

Healthy Foods – Vegetables – Cucumbers Photos: 2. A photo of green cucumbers. Photo by Eric Prouzet on Unsplash

3. Dandelion Greens:

What is Dandelion Greens?

Dandelion greens are leafy, bitter greens with jagged edges. They belong to the aster family and have a bold, bitter, peppery and slightly nutty taste. Native to Europe and Asia, dandelion greens are cultivated in various regions. They are often foraged and also grown in home gardens. It is botanically named Taraxacum officinale of Asteraceae family.

Nutritional Value/Nutrients:

• Rich in vitamins A, C, and K.
• Good source of iron, calcium, and antioxidants.

Nutritional Facts/Nutrition per serving (one cup, raw):

• Calories: 25
• Carbohydrates: 5.1g
• Sugars: 0.7g
• Fiber: 1.9g
• Proteins: 1.5g
• Fats: 0.4g
• Vitamins (%DV): Vitamin K (535%), Vitamin A (112%), Vitamin C (32%).
• Minerals (%DV): Iron (10%), Calcium (10%), Magnesium (9%)

Health Benefits:

• Supports bone health and blood clotting due to high vitamin K.
• Antioxidants may help reduce inflammation.
• Contains prebiotics that support gut health.

3 Healthy Recipes:

1. Dandelion Green Salad: Toss dandelion greens with roasted beets, goat cheese, and a citrus vinaigrette.
2. Sautéed Dandelion Greens: Sauté the greens with garlic, olive oil, and red pepper flakes for a flavorful side dish.
3. Dandelion Green Smoothie: Blend dandelion greens with pineapple, banana, and coconut water for a nutrient-packed green smoothie.

How to Eat Best:

Enjoy dandelion greens in salads, sautéed as a side dish, or blended into smoothies for a unique and nutritious addition.

Healthy Foods – Vegetables – Dandelion Greens Images: 3. An image of Dandelion greens on white background. Image credit: thelittlebigstore.com.au. 

4. Eggplants:

What is Eggplant?

Belonging to Solanaceae family and of botanical name Solanum melongena, eggplants, also known as aubergines, are purple, pear-shaped vegetables with a smooth and glossy skin. They belong to the nightshade family and have a mild, slightly earthy and creamy taste. Eggplant is native to the Indian subcontinent and are grown globally, with major production in China, India, Egypt, and Turkey.

Nutritional Value/Nutrients:

• Low in calories and a good source of dietary fiber.
• Contains vitamins B6 and C, as well as potassium.

Nutritional Facts/Nutrition per serving (one cup, cooked):

• Calories: 35
• Carbohydrates: 8g
• Sugars: 3g
• Fiber: 3g
• Proteins: 1g
• Fats: 0.2g
• Vitamins (%DV): Vitamin B6 (6%), Vitamin C (10%), Folate (5%).
• Minerals (%DV): Potassium (5%), Magnesium (2%), Manganese (4%)

Health Benefits:

• Dietary fiber supports digestive health.
• Antioxidants may help protect cells from damage.
• Potassium supports heart health and regulates blood pressure.

3 Healthy Recipes:

1. Grilled Eggplant Parmesan: Grill eggplant slices, layer with marinara sauce and mozzarella, then bake for a lighter twist on traditional eggplant Parmesan.
2. Eggplant and Chickpea Curry: Cook diced eggplant with chickpeas, tomatoes, and curry spices for a flavorful and plant-based curry.
3. Roasted Eggplant Dip (Baba Ganoush): Roast eggplant, blend with garlic, tahini, and lemon juice for a delicious Middle Eastern dip.

How to Eat Best:

Enjoy eggplants grilled, roasted, sautéed, or blended into dips for a versatile and tasty addition to your meals.

Healthy Foods – Vegetables – Eggplants Images: 4. An image of eggplants on white backgrounds. Image by POLAT DÖVER from Pixabay

5. Endives:

What is Endive?

Endives are leafy greens with crisp, curly leaves and a slightly bitter and nutty taste. They belong to the aster family and are often used in salads. Endives, Cichorium endivia, have origins in the Mediterranean regions in Europe and Asia and are cultivated in various regions, with significant production in France, Belgium, China, and the United States.

Nutritional Value/Nutrients:

• Low in calories and a good source of vitamins A and K.
• Contains folate, fiber, and antioxidants.

Nutritional Facts/Nutrition per serving (one cup, raw):

• Calories: 8
• Carbohydrates: 1.5g
• Sugars: 0.2g
• Fiber: 1.7g
• Proteins: 0.9g
• Fats: 0.1g
• Vitamins (%DV): Vitamin K (177%), Vitamin A (16%), Folate (6%).
• Minerals (%DV): Manganese (4%), Potassium (5%), Iron (3%)

Health Benefits:

• Supports bone health and blood clotting due to high vitamin K.
• Antioxidants may help reduce inflammation.
• Low in calories, making it suitable for weight management.

3 Healthy Recipes:

1. Endive and Pear Salad: Combine endive leaves with sliced pears, blue cheese, and candied walnuts, dressed with a honey Dijon vinaigrette.
2. Endive and Goat Cheese Appetizers: Fill endive leaves with goat cheese, drizzle with honey, and top with chopped pistachios for an elegant appetizer.
3. Endive and Avocado Wraps: Fill endive leaves with avocado slices, cherry tomatoes, and smoked salmon for a light and nutritious wrap.

How to Eat Best:

Use endive leaves as a crunchy vessel for appetizers, in salads, or as a unique addition to wraps and sandwiches for added texture and flavor.

Healthy Foods – Vegetables – Endives Photos: 5. A photo of Belgian white and purple endives. Photo by micheile henderson on Unsplash

Best Healthy Foods – Vegetables to Eat Everyday Videos and Photos: 1, 2 and 3

Healthy Foods – Vegetables 6. A photo of arrangement of healthy vegetables including corn. Photo by Adonyi Gábor

”Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 4 – Corns, Cucumbers, Dandelion Greens, Eggplants, Endives – What is? Nutrition, Health Benefits, Recipes, How to Eat Best; Videos and Images/Photos/Pictures”