What Veggies Should I Eat Every day?丨Samuraw Nutrition

What Veggies Should I Eat Every day?丨Samuraw Nutrition

July 21, 2019

Veggies You Should Eat Every Day

How to Get Your Daily Vegetable Intake

What Veggies Should I Eat Every Day?

We should be eating vegetables regularly. In fact, the average adult should have multiple servings (about half a cup) of vegetables a day—some experts say five to nine. That’s a lot of veggies. But the health benefits are worth it.

We’re not saying you have to start eating that many vegetables right away. Start small: it’s not as hard as you might think to begin incorporating your daily vegetable intake into your diet. If you’re not sure which veggies you should eat every day, keep reading to find out.

Your Daily Serving of Vegetables  

Take a look at nine of the best veggies we recommend when figuring out what you want your daily vegetable intake to look like. Some you’ve probably heard of before, others might be a surprise. Each and every one packs a healthy punch that will help give you the basic nutrients your body craves.

Spinach and Other Dark Leafy Greens

Get phytochemicals, minerals, and vitamins from the powerhouse that is spinach. Dark leafy greens in general help protect cells and boost the immune system. Plus, they contain antioxidants that can reduce chronic disease risk, and they’re low in calories. Other dark leafy greens include collards, romaine, and kale. 


Beets are a great source of fiber and nitrates. The nitrates will help your blood pressure, and the fiber will make you feel fuller. You’ll also get a nice dose of vitamin C. Beets have been tied to increased blood circulation and cognitive function, and there’s some suggestion that they can reduce anemia as well.


High in vitamin K, potassium, vitamin C, and vitamin A, carrots can do wonders for your health and are one of the most common veggies you should eat every day. They can help in cancer prevention and have been linked to reducing the risk of certain types of cancers such as prostate cancer and lung cancer. They are high in beta-carotene (the antioxidant that gives them their orange color), which also plays a part in cancer prevention.  

Brussel Sprouts

Brussel sprouts are incredibly nutrient dense and provide all sorts of antioxidants. One particular antioxidant in brussel sprouts—kaempferol—might even protect cells from oxidative damage and simultaneously work to prevent chronic disease. 


Get your vitamin B and folate count checked off your healthy veggie intake list with asparagus. Folate has been tied to preventing neural tube birth defects as well as supporting your liver. Researchers also indicate that vitamin B can help reduce high blood pressure. 

Green Peas

Green peas tend toward being more of a starchy veggie, which can mean they’re higher in carbs than other vegetables. That being said, green peas still provide lots of nutrients. Just don’t eat them in mass quantities. You can get a solid amount of fiber, vitamins K, A, and C, protein, folate, riboflavin, thiamin, and niacin from just a cup of peas. 

Swiss Chard

If you’re looking for something incredibly low in calories but immensely high in nutrients, swiss chard is the veggie for you. A single cup has only seven calories but contains loads of minerals as well as protein and fiber. Chard consumption has been linked to reversing some effects of diabetes, and the antioxidants they contain are great for your eye health. 

Red Cabbage

Get nearly all your vitamin C requirements for the day with a single cup of red cabbage. It’s also great for preventing an increase in blood cholesterol levels and has been linked to lowering inflammation and reducing the risk of liver damage and heart disease. 

Sweet Potatoes

There’s so much vitamin A in one medium-sized sweet potato, you’ll have excess once you’re finished with it. It’s also high in beta-carotene, lowering your risk of contracting certain types of cancer. 

The minerals, vitamins, and multiple other health benefits you get by adding these vegetables to your daily vegetable intake will help make your body healthier and stronger. For an extra nutritional boost, try Samuraw Organic Complete for adults and kids. We’ll fill in the needed mineral and nutritional gaps for you.



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