Baycrest

BrainMatters • Spring/Summer 2022 • 27 3. BROCCOLI Related to cabbage, kale, cauliflower and Brussel sprouts, broccoli can be eaten raw or cooked, although recent research suggests that gentle steaming provides the most health benefits. Broccoli is high in fibre, antioxidants, iron and potassium. One cup has as much vitamin C as an orange. It's a great source of vitamin A — good for the eyes, skin and immune system. It also has more protein than most other vegetables. The nutrients in broccoli may help reduce inflammation, improve blood sugar control, boost immunity and promote heart health. Steam, sauté or roast broccoli, eat it raw with a dip, or add to soups and casseroles. 4. GREEN & YELLOW BEANS Green and yellow beans are packed with antioxidants, which fight free radicals in the body and help reduce cell damage, and may help lower the risk of heart disease, Alzheimer's, cancer and other age-related diseases. They're also rich in soluble fibre, which may help improve heart health by lowering LDL (low-density lipoprotein, also known as bad cholesterol) levels. The fibre in these beans also helps keep your digestive system healthy. Green and yellow beans contain calcium and are high in vitamin K — nutrients important for maintaining strong, healthy bones and reducing the risk of fractures. They also contain vitamins A and C, folate and iron. Green and yellow beans are versatile and can be used in many recipes. Steam, sauté, roast or add to soups and stir fries. 5. BEETS Low in calories and high in vitamins and minerals, beets contain some essential nutrients your body needs, including vitamin C, potassium and iron. They're rich in folate (good for heart health) and contain manganese, which is involved in nutrient metabolism and brain function. Beets are a great source of dietary fibre — one cup has 3.4 grams — which promotes digestive health and can help reduce the risk of colon cancer, heart disease and type 2 diabetes. The dietary nitrates in beets may also lower blood pressure levels. Don't discard the nutritious beet leaves, which can be used in a salad, smoothie or cooked like spinach. Juice, slice or grate raw beets, or roast, steam or pickle them to best retain the nutrients. Other nutrient-rich local spring vegetables include kale, green peas, arugula and radishes. Add a variety of vegetables to your diet for their diverse health benefits.

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