Here’s our top 10!

Vegetables are essential for a healthy, balanced diet, and a must in Mediterranean recipes. Let’s take a look at those best for us, according to the American Academy of Nutrition and Dietetics.

Asparagus is rich in folic acid, asparagine, glutathione, inulin, potassium, selenium, vitamin K and B group vitamins. It helps keep the intestine and the circulatory system healthy, has diuretic properties and helps purify the body. It is an antioxidant and slows down ageing, protecting the cells and tissue.

Beets, especially red beets, provide us with fibre, iron, manganese, magnesium, potassium, proteins and vitamins A, C and K. They have very few calories and help regulate blood sugar and intestinal function, making them ideal for low-calorie diets and for diabetics.

Broccoli contains folic acid, carotenoids, flavonoids, glucosinolates, isothiocyanates, calcium, iron, phosphorous, potassium and vitamins C and K. It is a powerful natural antioxidant, reduces the levels of bad cholesterol in the blood, prevents cardiovascular and lung disease and has anti-cancer properties.

Carrots are an excellent source of alpha-carotene, beta-carotene, fibre, lutein, mineral salts and vitamins A, B, C and E. They have antioxidant and purifying properties, and are beneficial for the liver, the intestine and the stomach. They boost eyesight and skin health, because they stimulate the production of melanin, helping the skin to tan and protecting it from sunlight.

Brussels Sprouts contain folic acid, amino acids, beta-carotene, kaempferol, fibre, minerals (especially manganese, phosphorous, iron and potassium), vitamins A, C, K and B group vitamins. They have antioxidant, detoxifying and digestive properties. They regulate blood pressure, protect the cells, and like all members of the cabbage family, have anti-cancer properties.

Red Cabbage is an excellent source of fibre and vitamins A, C and K. It contains isothiocyanates and sulforaphane (which gives it the strong smell), beta-carotene, mineral salts and vitamins. It has antioxidant, anti-inflammatory, detoxifying and anti-cancer properties. It boosts the immune system, sight and keeps the eyes healthy.

Sweet Potatoes are extremely rich in beta-carotene, fibre, manganese, potassium, proteins, vitamin B6, vitamin C and vitamin D. They have antioxidant properties and a low glycaemic index; they prevent diabetes, cholesterol and cardiovascular disease. They are an excellent aid to sight and keep skin looking healthy and beautiful!

Peas are rich in fibre, and contain folic acid, calcium, iron, magnesium, potassium, carbohydrates, proteins, vitamins A, C, K and B group vitamins. They have antioxidant and anti-cancer properties and stimulate the immune system. They have diuretic and digestive properties and help regulate intestinal function. They help keep cholesterol and blood sugar low, thus keeping the heart healthy.

Tomatoes are a concentrate of vitamin C. They also contain vitamins D, E, B group vitamins, calcium, iron, phosphorous, selenium and zinc. They have exceptional antioxidant, diuretic and digestive properties, as well as aiding weight loss and stimulating the immune system. They have remineralizing properties, offer protection against free radicals, lower cholesterol in the blood and prevent cardiocirculatory disease and cancer.

Spinach is rich in fibre, lutein, mineral salts (especially calcium, iron, magnesium and potassium), vitamin A, vitamin K and zeaxanthin. It has antioxidant and purifying properties. It aids the eyesight, regulates blood pressure and prevents a number of disorders, including high blood pressure.


Take a look at our recipes for enjoying all these virtues!