Are you getting your daily intake of vegetables?

During the coldest months of the year, including winter vegetables into your
diets can be beneficial to your health. Why?

  • Helps to fight inflammation
  • Promotes healthy blood sugar levels
  • Supports a strong immune system
  • Boosts healthy digestion
  • Helps improve your mood
  • Great source of nutrients including potassium, calcium, vitamins C, A and K, antioxidants and fibre.

Here’s 7 vegetables you can add to your meals equipping your body with
essential nutrients to keep you strong and healthy.

Sweet Potato
High in beta carotene and vitamin C. Helps protect against infection. Benefits skin health by
fighting free radicals. Also helps to maintain blood sugar levels.

Kale has grown in popularity in recent years. It is considered a superfood since it’s rich in
vitamin C, K and A, and is a high source of chlorophyll. Kale can help strengthen bones,
lower cholesterol, support the healing of stomach ulcers and fight inflammation.

High in beta carotene and rich in vitamin B, C and K1. Carrots help support the immune
system and due to their beta carotene, lycopene and lutein content, promote good eye

Did you know cabbage can help boost skin health? This is due to the vitamin C and K
antioxidants that protect skin from free radical damage. It’s a great remedy for ulcers and
can help safeguard the body against liver and cardiovascular disease.

A great source of vitamin C, K and manganese. Their high fibre content has been shown to reduce the risk of heart disease and stroke. According to a review published by the
American Journal of Clinical Nutrition, peas can aid in lowering the risk of diabetes due to
their low glycemic index. Useful for maintaining a healthy digestive tract and because of
their high levels of antioxidants. Peas can help with anti-aging and as an energy boost.

Brussels Sprouts
How good are they? Well…they are very good! Brussels sprouts are high in potassium,
vitamin C, B6, A and K1. Not to mention they’re also a good source of iron, magnesium and
other antioxidants. By eating your sprouts, your heart and brain are also reaping great

An essential cruciferous vegetable you should always add to your shopping trolley. Its
medicinal properties include boosting your immune system. Broccoli is high in sulforaphane
which can assist in reducing the growth of cancer cells. It also helps build strong bones and
support healthier eyes, brain and heart.

Other essential vegetables to include in your diet

  • Spinach
  • Cauliflower
  • Beets
  • Arugula
  • Leeks
  • Mushrooms
  • Parsnip

To reduce the risk of heart disease, stroke, type 2 diabetes and certain types of cancer,
eating a healthy balanced diet (which includes, vegetables, fruits, wholegrains, pulses
unsaturated fats and oils) is essential! Alongside this, we need to minimise foods and
drinks that are high in fat, salt and sugars.