Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 5 – Garlics, Ginger Roots, Kales, Kohlrabi, and Leeks – What is? Nutrition, Health Benefits, Recipes, How to Eat Best; Videos and Images/Photos/Pictures

Best Healthy Foods – Vegetables Healthy Living and Wellness Lifestyle | Nutrition | Recipes | Health Benefits | Garlics | Ginger Roots | Kales | Kohlrabi | Leeks

Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 4

1. Garlic:

What is Garlic?

Garlic bulbs consist of several cloves enclosed in papery layers. It has a pungent aroma and a strong, savory and slightly sweet taste.mBotanically named Allium sativum, of Amaryllidaceae family, , garlic which is believed to have originated in Central Asia, is now cultivated globally, with major production in China, India, Russia, and South Korea.

Nutritional Value/Nutrients:

Garlic is rich in allicin, a compound with potential health benefits, and contains vitamin C, vitamin B6, and manganese.

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

• Calories: 4
• Carbohydrates: 1g
• Sugars: 0g
• Fiber: 0.1g
• Proteins: 0.2g
• Fats: 0g
• Vitamins (%DV): Vitamin C (1%), Vitamin B6 (2%), Manganese (2%).
• Minerals (%DV): Calcium (0.6%), Iron (0.2%), Potassium (0.5%)

Health Benefits:

Allicin in garlic may have antimicrobial and antioxidant properties. It supports heart health by lowering cholesterol and blood pressure. It also contains sulfur compounds that may have anti-inflammatory effects.

3 Healthy Recipes:

1. Roasted Garlic Hummus: Blend roasted garlic cloves with chickpeas, tahini, lemon juice, and olive oil for a flavorful hummus.
2. Garlic and Herb Roasted Vegetables: Toss a mix of vegetables with minced garlic, olive oil, and herbs, then roast until golden brown.
3. Garlic Lemon Shrimp: Sauté shrimp with minced garlic, lemon juice, and parsley for a quick and tasty seafood dish.

How to Eat Best: Use minced or roasted garlic in sauces, dressings, or as a seasoning for a burst of flavor in various dishes.

Garlics Photos: 1. A photo of garlics – whole, peeled and cut. Image by Steve Buissinne from Pixabay

2. Ginger Root:

What is Ginger Root?

Ginger is a knobby, beige rhizome with a peppery, aromatic flavor, slightly sweet, and warm. Originally from Southeast Asia, and now cultivated in many tropical and subtropical regions, with significant production in India, China, Nigeria, and Indonesia, ginger root is botanically named Zingiber officinale, of Zingiberaceae family.

Nutritional Value/Nutrients:

Garlic root contains gingerol, a bioactive compound with antioxidant and anti-inflammatory properties. It is a good source of vitamin C, vitamin B6, and manganese.

Nutritional Facts/Nutrition per serving (one tablespoon, fresh):

• Calories: 4
• Carbohydrates: 1g
• Sugars: 0g
• Fiber: 0.1g
• Proteins: 0.1g
• Fats: 0g
• Vitamins (%DV): Vitamin C (1%), Vitamin B6 (2%), Manganese (3%).
• Minerals (%DV): Potassium (0.6%), Magnesium (0.4%), Iron (0.6%)

Health Benefits:

Gingerol in ginger root may help reduce nausea and inflammation. It contains antioxidants that may contribute to overall well-being and supports digestive health by alleviating indigestion and promoting regular bowel movements.

3 Healthy Recipes:

1. Ginger Turmeric Tea: Steep fresh ginger slices with turmeric and honey for a soothing and immune-boosting tea.
2. Ginger Garlic Stir-Fry: Sauté vegetables, tofu, or chicken with minced ginger and garlic, soy sauce, and sesame oil for a flavorful stir-fry.
3. Ginger Mango Smoothie: Blend fresh ginger with mango, yogurt, and a splash of orange juice for a refreshing and nutritious smoothie.

How to Eat Best: Add grated or minced ginger to stir-fries, soups, marinades, or teas for a zesty and aromatic kick.

Ginger roots Photos: 2. A photo of a fresh whole and partly sliced whole ginger root. Image by Joseph Mucira from Pixabay

3. Kale:

What is Kale?

Brassica oleracea var. acephala, and belonging to Brassicaceae family, kale is a leafy green with curly or flat leaves and has an earthy, slightly bitter and hearty taste. With its origins in the eastern Mediterranean, kale is cultivated in various regions, with major production in China, the United States, Russia, and Canada.

Nutritional Value/Nutrients:

It has high in vitamins A, C, and K and it is an excellent source of antioxidants, including quercetin and kaempferol.

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

• Calories: 33
• Carbohydrates: 6g
• Sugars: 1g
• Fiber: 1g
• Proteins: 3g
• Fats: 0.6g
• Vitamins (%DV): Vitamin A (206%), Vitamin C (134%), Vitamin K (684%).
• Minerals (%DV): Calcium (9%), Iron (6%), Potassium (9%)

Health Benefits:

Kale supports bone health and blood clotting due to high vitamin K; the antioxidants may have anti-inflammatory and cancer-fighting properties and its high fiber content promotes digestive health and aids in weight management.

3 Healthy Recipes:

1. Kale and Quinoa Salad: Combine kale with cooked quinoa, cherry tomatoes, feta cheese, and a lemon vinaigrette for a nutritious salad.
2. Sautéed Garlic Kale: Sauté kale with garlic, olive oil, and a pinch of red pepper flakes for a quick and flavorful side dish.
3. Kale and Berry Smoothie: Blend kale with mixed berries, banana, and almond milk for a vibrant and nutrient-packed smoothie.

How to Eat Best: Enjoy kale raw in salads, sautéed as a side dish, or blended into smoothies for a versatile and nutrient-rich addition to your diet.

Kale Images: 3. A image of fresh kales tied together. Image by WikimediaImages from Pixabay

4. Kohlrabi:

What is Kohlrabi?

Kohlrabi is a bulbous vegetable with a stem-like appearance in green or purple varieties belonging to the cabbage family. It has a mild, sweet and slightly peppery taste.

Kohlrabi, botanically named Brassica oleracea var. gongylodes, Brassicaceae family has its origins in Europe, but now cultivated in various regions, with significant production in Germany, China, India, and the Netherlands.

Nutritional Value/Nutrients:

Kohlrabi is a good source of vitamin C, fiber, and potassium and it contains antioxidants, including glucosinolates.

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

• Calories: 36
• Carbohydrates: 8g
• Sugars: 5g
• Fiber: 5g
• Proteins: 2g
• Fats: 0.1g
• Vitamins (%DV): Vitamin C (140%), Vitamin B6 (9%), Folate (9%).
• Minerals (%DV): Potassium (14%), Magnesium (6%), Copper (6%)

Health Benefits:

Vitamin C in Kohlrabi supports immune function and skin health; the dietary fiber promotes digestive health and helps maintain a healthy weight and its glucosinolates may have anti-cancer properties.

3 Healthy Recipes:

1. Kohlrabi Slaw: Shred kohlrabi and mix with carrots, apple slices, and a yogurt-based dressing for a crunchy slaw.
2. Roasted Kohlrabi: Toss kohlrabi cubes with olive oil, rosemary, and garlic, then roast until golden brown.
3. Kohlrabi and Apple Salad: Combine thinly sliced kohlrabi with apple, fennel, and a citrus vinaigrette for a refreshing salad.

How to Eat Best: Enjoy kohlrabi raw in salads, slaws, or as a crunchy snack, or cook it by roasting, steaming, or sautéing for a delicious side dish.

Kohlrabi Photos: 4. A photo of fresh kohlrabi. Image by gianluca from Pixabay

5. Leeks:

What are Leeks?

Leeks are long, cylindrical vegetables with white, pale green, and dark green layers. They belong to the onion family and have a mild, sweet and onion-like flavor. The botanical name of leek is Allium ampeloprasum var. porrum, and it belongs to Amaryllidaceae family. Native to the Mediterranean region, leeks are cultivated various regions globally, with major production in China, Turkey, Russia, and France.

Nutritional Value/Nutrients:

Leek is a good source of vitamins A, K, and C and it contains antioxidants, including polyphenols.

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

• Calories: 54
• Carbohydrates: 13g
• Sugars: 3g
• Fiber: 1.6g
• Proteins: 1.5g
• Fats: 0.3g
• Vitamins (%DV): Vitamin A (34%), Vitamin K (52%), Vitamin C (18%).
• Minerals (%DV): Manganese (10%), Iron (7%), Potassium (8%)

Health Benefits:

Vitamin A in leeks promotes eye health and supports the immune system. Its vitamin K is essential for bone health and blood clotting and polyphenols nutrients may have anti-inflammatory and cardiovascular benefits.

3 Healthy Recipes:

1. Potato Leek Soup: Simmer leeks with potatoes, broth, and herbs, then blend for a creamy and comforting soup.
2. Grilled Leeks: Brush leeks with olive oil, grill until tender, and drizzle with balsamic glaze for a simple and flavorful side dish.
3. Leek and Mushroom Risotto: Sauté leeks and mushrooms, then combine with Arborio rice, vegetable broth, and Parmesan for a rich and satisfying risotto.

How to Eat Best: Use leeks in soups, stews, casseroles, or as a flavorful addition to grilled or roasted dishes for a mild onion taste.

Leeks Pictures: 5. A picture of the image of harvested leeks.Image by Elena Escagedo from Pixabay

10 Healthiest Vegetables to Eat Everyday Videos: 1 and 2

A photo of a display of heaps of freshly harvested assorted vegetables. Photo by Wendy Wei

”Top 50: 5 Best Healthy Foods – Vegetables to Eat Everyday 5 – Garlics, Ginger Roots, Kales, Kohlrabi, and Leeks – What is? Nutrition, Health Benefits, Recipes, How to Eat Best; Videos and Images/Photos/Pictures”