Veggies Decoded Guide

Inside this guide

VEGGIES, DECODED Nutrition Reference  Educational Use Values and comparisons are general and can vary by variety, soil, and cooking method. Page 1 Veggies, Decoded 20 Common Vegetables and Their Unique, Standout Benefit Every vegetable brings something to the table, but a few genuinely stand out from the rest — like green peas having more protein than almost any other vegetable, or potatoes (with skin on) beating bananas on potassium. This guide breaks down 20 everyday vegetables, colour-coded by the nutrient they're best known for, with a practical way to include each one in your meals. Colour Key Protein Iron Vitamin C Vitamin A Potassium Antioxidant Fiber Circulation Calcium Hydration The 20 Vegetables Vegetable Nutrient Unique Benefit How to Include It 1. Green Peas Protein Contains the highest protein of any common vegetable, rivaling some legumes gram-for-gram. Add to pulao, curries, or as a simple stir-fried side. 2. Spinach (Palak) Iron One of the richest iron sources among leafy greens, though pairing with vitamin C boosts absorption. Add to dal, palak paneer, or smoothies with a squeeze of lemon. 3. Bell Peppers (Capsicum) Vitamin C Contains more vitamin C gram-for-gram than most citrus fruits, especially the red variety. Add raw to salads, or lightly saute to help retain the vitamin C. 4. Carrots Vitamin A Among the richest vegetable sources of beta-carotene, which the body converts to vitamin A. Eat raw, juiced, or added to poriyal a few times a week. 5. Beetroot Circulation Naturally high in dietary nitrates, which support healthy blood flow and stamina. Add to salads, juice, or curries a couple of times a week. 6. Broccoli Antioxidants Contains sulforaphane, a unique plant compound studied for its strong antioxidant properties.…