That’s because consuming a variety of them helps meet your daily nutrient needs. “The recommendation is to consume at least five servings a day, [with] ideally two servings of leafy greens, one serving of cruciferous veggies, and two servings of other veggies,” says Nisha Melvani, RDN, creator of Cooking for Peanuts. “When we say root veggies, we mean plants that we eat the underground part of […] These underground parts form to store carbohydrates as energy for the growing plant,” Nielsen says. According to Melvani, you can usually identify them by their thick skins and long, leafy stems and roots. She does also note that certain root veggies like potatoes are high in starch content, which can cause a spike in blood sugar, so they’re best consumed in moderation “These veggies are rich in vitamins and minerals such as folate, and vitamins K, A, and C, as well as phytonutrients, [and] are also rich sources of sulfur-containing compounds known as glucosinolates, which give them their unique smell and somewhat bitter flavor,” says Melvani. Neilsen adds that these compounds serve as the plant’s defense against pathogens, while also supporting overall health. “There is a significant amount of research to suggest that glucosinolate compounds have antioxidant and anti-inflammatory activity in the body, which may be why eating cruciferous vegetables is associated with improved cardiovascular health in some, but not all, studies.” If all these health benefits are making your taste buds tingle (is that a thing?), it’s time to dig into those greens. But what are they? “‘Greens’ is a broad term for plant leaves eaten as vegetables,” Ruth says. “There are a variety of tastes and textures, and most can be enjoyed either raw, cooked, or both.” It’s worth noting that there is some controversy around nightshades in the well-being community; however, there is a lot of nuance when it comes to whether they are “good” or “bad” for any given individual. In Ruth’s experience, she says the alkaloids present in these types of vegetables are “harmless in the small amounts present in the foods we eat that contain them.” They can offer a variety of benefits, too: “Nightshades are all high in different antioxidants, which protect our cells,” says Ruth, adding that anthocyanin found in eggplant can help support a healthy metabolism; lycopene found in tomatoes supports cardiovascular health; bell peppers contain hefty amounts of immune support via vitamin C; and potatoes are an excellent source of potassium to promote healthy blood pressure. Her first novel PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons was published by Skyhorse Publishing and distributed by Simon & Schuster in May 2021.
