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Power Veggies

Four nutritionally-charged

Four nutritionally-charged “super veggies” are broccoli, carrots, spinach and sweet potatoes.

Four nutritionally-charged “super veggies” are broccoli, carrots, spinach and sweet potatoes. Each is loaded with antioxidants mainly beta carotene) and vitamins A, C and E.  Many studies indicate these nutrients may help prevent heart disease and cancer, bolster the immune system and even slow aging.  Vitamin C also builds body tissue and, along with vitamin E, can help delay the onset of cataracts.  Beta carotene and vitamin A also promote good vision and maintain healthy skin.

Sweet Potatoes: Rich in beta carotene, vitamin C & E.  One cup has more than six times the recommended amount of beta carotene and 50% of the -r RDA for vitamin C.  Cook with the skins on to retain the vitamins, and be sure to eat everything in order to get the most nutrients.

Broccoli: One cup has 1 % times the RDA for vitamin C, or the equivalent of six ounces of orange juice. High in vitamin A and fiber, broccoli also contains some calcium.  The florets have more vitamin C than the stalks florets that are bluish or purplish-green have more vitamin C than their paler counterparts.

Spinach: Abundant in beta carotene, vitamin A and potassium.  The crisp, dark green leaves have higher levels of vitamin C. High in folacin, a nutrient crucial during early pregnancy to prevent neural tube defects in children.

Carrots: The deeper the orange, the more beta carotene there is. Contains phenolic acid, phytochemicals shown to have reduced the risk of cancer.  Cooked carrots are better than raw because cooking unleashes more of the beta carotene.

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