Local veggies are you hometown diet heroes

LMQC dietary blogger and Registered Dietitian Jeni Tackett explains why a trip to your local farmer’s market might be the best step you can take in your diet journey this year.

by Nutritionist Blogger, Jeni Tackett, RD, LD

Spring is a wonderful time to visit the farmer’s market and stock up on seasonal vegetables to increase the vitamins, minerals, and fiber in your diet.

Bring on the veggies!

Including more vegetables in your diet means lower calorie, higher nutrition density foods that are good for your heart, gut, and immune system. Vegetables are also high water-containing foods that are important for hydration.

Here are four vegetables to stock up on this spring:

Asparagus
Asparagus literally means “to spring up” and is a vegetable rich in vitamins A and K, folate, and fiber. Vitamin A is essential for eye health, and vitamin K is involved in normal blood clotting. Diets rich in folate are important for red blood cell formation.

Asparagus can be grilled as a tasty side for a cookout. You can add asparagus to salad, stir fry, and even bake it as a fry substitute. 

Radishes
Radishes are a crunchy, nutrient-packed vegetable for your diet. Radishes are a good source of vitamin C which is important for immune function and cell health.

Radishes are also rich in compounds that help with blood sugar control and reduce insulin resistance. Radishes contain potassium and calcium, which are important for blood pressure control and heart health. You can eat radishes raw and add them to salads, sandwiches, and other dishes. 

Snap peas
Snap peas add a crunch to your meal along with nutritional benefits. Snap peas are rich in vitamin C and potassium. Vitamin C is a water-soluble vitamin involved in immune function and cell health. Potassium is an important electrolyte that can keep blood pressure in a healthy range.

Like asparagus, snap peas are a good source of fiber which acts as a prebiotic to keep healthy bacteria thriving in the gut. A healthy gut microbe is essential for overall health. Snap peas can be eaten raw or cooked. You can add snap peas to a salad, roast them with other vegetables for a side dish, or add them to your favorite stir fry. 

Arugula 
Have you ever tried arugula? This vegetable is in the same family as broccoli, cauliflower, and cabbage.

The cruciferous vegetables are incredibly healthy and linked to reduced cancer risk. Arugula has a strong flavor but also comes in baby arugula, which is harvested earlier and does not have as strong of a flavor.

Arugula is a good source of antioxidants which are linked to reduced cancer risk. Arugula is also a good source of vitamin K which is involved in bone health and blood clotting. Arugula can be used in salad, soups, or as a pizza topping. 

Start spring off right with a vegetable-rich diet. Strive for 3 cups of vegetables daily, and enjoy delicious spring vegetables in their prime season.

by Nutritionist Blogger, Jeni Tackett, RD, LD

Spring is a wonderful time to visit the farmer’s market and stock up on seasonal vegetables to increase the vitamins, minerals, and fiber in your diet.

Bring on the veggies!

Including more vegetables in your diet means lower calorie, higher nutrition density foods that are good for your heart, gut, and immune system. Vegetables are also high water-containing foods that are important for hydration.

Here are four vegetables to stock up on this spring:

Asparagus
Asparagus literally means “to spring up” and is a vegetable rich in vitamins A and K, folate, and fiber. Vitamin A is essential for eye health, and vitamin K is involved in normal blood clotting. Diets rich in folate are important for red blood cell formation.

Asparagus can be grilled as a tasty side for a cookout. You can add asparagus to salad, stir fry, and even bake it as a fry substitute.

Radishes
Radishes are a crunchy, nutrient-packed vegetable for your diet. Radishes are a good source of vitamin C which is important for immune function and cell health.

Radishes are also rich in compounds that help with blood sugar control and reduce insulin resistance. Radishes contain potassium and calcium, which are important for blood pressure control and heart health. You can eat radishes raw and add them to salads, sandwiches, and other dishes.

Snap peas
Snap peas add a crunch to your meal along with nutritional benefits. Snap peas are rich in vitamin C and potassium. Vitamin C is a water-soluble vitamin involved in immune function and cell health. Potassium is an important electrolyte that can keep blood pressure in a healthy range.

Like asparagus, snap peas are a good source of fiber which acts as a prebiotic to keep healthy bacteria thriving in the gut. A healthy gut microbe is essential for overall health. Snap peas can be eaten raw or cooked. You can add snap peas to a salad, roast them with other vegetables for a side dish, or add them to your favorite stir fry.

Arugula
Have you ever tried arugula? This vegetable is in the same family as broccoli, cauliflower, and cabbage.

The cruciferous vegetables are incredibly healthy and linked to reduced cancer risk. Arugula has a strong flavor but also comes in baby arugula, which is harvested earlier and does not have as strong of a flavor.

Arugula is a good source of antioxidants which are linked to reduced cancer risk. Arugula is also a good source of vitamin K which is involved in bone health and blood clotting. Arugula can be used in salad, soups, or as a pizza topping.

Start spring off right with a vegetable-rich diet. Strive for 3 cups of vegetables daily, and enjoy delicious spring vegetables in their prime season.