What Vegetables Have No Sodium

What Vegetables have no sodium at all. Vegetables are healthy and low in calories, but a few of them can be high in other ingredients. Some people are sensitive to salt (sodium) and it should be avoided by those who need to watch their blood pressure or eat a low sodium diet. There is some sodium naturally found in vegetables, but the amount varies. There is calcium, magnesium,

potassium and more found in vegetables that provide other benefits. Here is a list of vegetables that have no sodium at all. The idea is simple: to compile the list of foods with no salt. We are all familiar with the saying that everything is good in moderation. And while this piece of advice definitely is true, it does not apply in the case of consuming excessive amounts of sodium.

Healthy foods are surely a necessary part of everyone’s lifestyle, here I am writing on Health Benefits Of Vegetables, which are highly beneficial to our health and provide us stamina to face the challenges in life. Vegetables are a vital part of any healthy diet and contain key nutrients essential to good health. Below is a list of the most popular health benefits of vegetables and herbs.

What Vegetables Have No Sodium

I’ve been asked this a million times so I thought I’d take a moment to answer.What vegetables have no sodium? The truth is, if you eat a balanced diet, it’s not hard to find vegetables that don’t have any sodium at all. If you’ve ever needed to watch your sodium intake but aren’t a big fan of vegetables, this post is for you. It’s for those times when all you want is a delicious turkey sandwich or burger but have to restrict yourself from the salt. I’ve put together a list of vegetables that have zero (or very little) sodium

Did you know that on average the higher a person’s sodium intake, the higher the person’s blood pressure? By limiting sodium, everyone can help lower their risk for developing hypertension, cardiovascular disease, congestive heart failure and chronic kidney disease (CKD). People with normal health need only a small amount of sodium to maintain fluid balance and transmit nerve impulses in our body. But how can you keep track of your sodium when you have kidney disease and high blood pressure? This is a guide to common low-sodium food finds to help you when you’re on the kidney diet.

Tips for a low-sodium kidney diet

People with kidney disease or on dialysis have reduced or lost the ability to balance sodium and water in their body. Therefore, most people on a kidney diet need to restrict sodium and fluid intake. It’s important to realize that excess sodium consumption can make you feel thirsty, which can make following a fluid restriction quite difficult. Along with the starter’s guide to healthy low-sodium, kidney-friendly food, use these tips to help you remove added sodium from your diet.

• When you think of sodium, think of salt. One teaspoon of salt, including sea salt and kosher salt, has about 2,300 mg of sodium, more than what is recommended for your entire day!
• Some foods that contain high amounts of sodium rarely taste salty, so it’s important to check food labels and ingredients.
• Limit entrees to those with less than 600 mg or 30 percent of your daily value of sodium. Choose single food items with less than 200 mg or 10 percent of your daily value of sodium.
• To identify hidden sources of salt, look for the words sodium, baking powder, baking soda and brine anywhere in the ingredient list.
• According to the new Dietary Guidelines for Americans, adults and children are advised to eat less than 2,300 mg of sodium per day. People who are 51 and older, African Americans, and people with diabetes, hypertension or CKD should reduce their sodium intake to 1,500 mg each day.

Low-sodium, kidney-friendly fruits and vegetables

Most fruits have either no sodium or very little sodium. It’s recommended to stick to whole fruits that are kidney-friendly, such as apples, berries, peaches and pears. Fresh or frozen vegetables without added salt are good choices for a kidney diet. If you use canned vegetables, look for low- or no-salt versions. Another way to remove extra sodium from canned vegetables is by emptying the contents into a colander, rinsing them under fresh water and then cooking the vegetables in more fresh water.

Food type	Average sodium amount per serving
Fruit, fresh (apples, berries, cherries, lemon, peaches, pears, pineapple, tangerines, watermelon)	0 mg (whole or 1 cup)
Vegetables, canned, low- or no-salt (asparagus, carrots, corn, mushroom, mixed vegetables)	5-35 mg (1/2 cup)
Vegetables, fresh or frozen, no added salt (asparagus, broccoli, carrots, cucumbers, eggplant, summer squash)	0-85 mg (1/2 cup)

Low-sodium, kidney-friendly meats, poultry, seafood and dairy

Most sodium intake comes from salt added during food processing; this is why convenience foods such as fast food, frozen dinners, packaged side dishes and breakfast and deli meats contribute to high sodium intake. Salt is added to foods for many uses, including curing meat, so that it retains moisture and enhances flavor. Choose fresh meats and fish when you want to cook a low-sodium kidney diet recipe. Check labels on fresh meat and poultry and avoid enhanced products that are injected with a sodium solution.

Food type	Average sodium amount per serving
Beef, no added salt	45-65 mg (3 ounces)
Chicken, skinless and grilled, no added salt	20-80 mg (3 ounces)
Egg whites, cooked	55 mg (large)
Fish (catfish, cod, crab, halibut, shrimp, tuna)	40-200 mg (3 ounces)
Pork loin	54 mg (3 ounces)

Low-sodium, kidney-friendly pasta, rice and grains

Baked goods require salt, so it’s better to consume bread products low in sodium or without any salt added.

Food type	Average sodium amount per serving
Cereal, puffed or crispy	0-220 mg (1 cup)
Crackers, low- or no-salt	0-20 mg (serving size)
Rice, white	0 mg (1 cup)
White bread	170 mg (1 slice)

Kidney-friendly, low-sodium condiments, seasonings and sauces

Try using fresh ingredients more often when cooking at home to control your sodium intake. Instead of grabbing the salt shaker, reach for fresh herbs and spices to add flavor to your favorite meal. If you eat out, ask for your meal to be prepared without salt or choose lower-sodium options where available.

Food type	Average sodium amount per serving
Cranberry sauce	10 mg (1/4 cup)
Garlic	0 mg (whole)
Herbs and spices without salt (onion powder or garlic powder)	0 mg (1 teaspoon)
Horseradish	50 mg (1 teaspoon)
Jam or jelly	6 mg (1 tablespoon)
Lemon	0 mg (whole)
Mrs. Dash® herb seasoning blend	0 mg (1/4 teaspoon)
Mustard, yellow	56 mg (1 teaspoon)
Tabasco®	35 mg (1 teaspoon)
Vinegar	0 mg (1 teaspoon)

Kidney-friendly recipes low in sodium

Listed are a day’s worth of low-sodium and kidney-friendly recipes. Use this as a start to other low-sodium recipes found on DaVita.com

The importance of a low-sodium guide for the kidney diet

Excess sodium intake can cause a person with kidney disease to hold on to extra fluid in the body, resulting in higher blood pressure, swollen ankles, puffy eyelids and difficulty breathing due to fluid surrounding the heart and lungs. Even if you do not experience these symptoms, a low-sodium diet is beneficial because it limits thirst and fluid weight gain between dialysis treatments and lessens discomfort during treatments. This starter’s guide to low-sodium food for the kidney diet may help improve your quality of life when you have kidney disease

List of Foods With No Salt

The list of foods with no salt provides information on common, healthy foods that have no salt. For some people, following a special diet means focusing on removing certain foods from their diet. Others choose to focus on adding certain foods. Whatever the reason for being on this type of diet, it can be time consuming and stressful to try to figure out what foods you can eat and which ones you need to avoid.

Opt for fresh foods seasoned with orange, lemon, lime or pineapple juices, vinegar and herbs or spices to limit the amount of salt you consume.

A salt-free diet comprised of no-salt foods or sodium-free foods may be ideal for those with certain medical conditions. Reducing or eliminating salt intake can also be beneficial for those looking to watch their waistline and health.

Tip

Following a low-sodium food chart can help you eliminate excessive consumption of processed foods.

Why We Need Salt

Sodium, also known as salt, is a mineral that is essential in small amounts, according to the Mayo Clinic, in order to help your body maintain the right balance of fluids, transmit nerve impulses and aid in the contraction and relaxation of muscles.

Some people are more sensitive to the effects of sodium than others, meaning they more easily retain sodium, which can cause fluid retention and increased blood pressure. If this becomes chronic, it can lead to more serious conditions such as heart disease, stroke, kidney disease and congestive heart failure.

Sodium-sensitive people might want to opt for a special diet that reduces the amount of carbohydrates and sodium consumed daily. A March 2015 study published in Journal of the American College of Cardiology suggests that while sodium is essential for both function and balance within the body, excess sodium in a diet has been linked to high or elevated blood pressure.

No Sodium Diet Health Benefits

The Centers for Disease Control and Prevention (CDC) explain that there is an association between higher sodium excretion and higher blood pressure, adding that people with higher than usual sodium intake had higher blood pressure. The 2015–2020 Dietary Guidelines for Americans recommends limiting sodium to less than 2,300 milligrams a day.

However, the average American consumes more than this amount at about 3,400 milligrams of sodium daily. The CDC estimates that 90 percent of American adults consume too much sodium and about 29 percent of U.S. adults have high blood pressure, which can be linked to excessive sodium levels. Opting for a dietary and lifestyle change that reduces fat and salt may control or even prevent these complications.

Try Eating Sodium-Free Foods

Limiting sodium and fluid intake will help prevent and control the amount of fluid surrounding the heart, lungs or in the legs, explains the Cleveland Clinic. Carrying extra fluid makes the heart work harder; this can lead to an increase in blood pressure.

An April 2013 study published in The BMJ concluded that most people benefit from reducing sodium intake. Their research suggested that a lower intake in sodium was also associated with a reduced risk of serious health conditions in adults, such as strokes or fatal coronary diseases.

Consuming sodium-free foods can help prevent of control these conditions. Tips to eliminate or reduce sodium include steering clear of using added salt, garlic salt, onion salt, MSG, meat tenderizers, broth mixes, soy sauce, teriyaki sauce, barbecue sauce, sauerkraut, olives, pickles, pickle relish, bacon bits and croutons.

Instead, opt for fresh foods seasoned with orange, lemon, lime or pineapple juices, vinegar and herbs or spices. Avoid or cut down on the use of processed foods, as well as eating restaurant meals traditionally known to be laden with excessive salt such as cured meats, pizza, Chinese takeout and other fast foods.

Guidelines for a Low Sodium Diet

Low Sodium Diet

A main source of sodium is table salt. The average American eats five or more teaspoons of salt each day. This is about 20 times as much as the body needs. In fact, your body needs only 1/4 teaspoon of salt every day. Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Many foods that do not taste salty may still be high in sodium. Large amounts of sodium can be hidden in canned, processed and convenience foods. And sodium can be found in many foods that are served at fast food restaurants.

Sodium controls fluid balance in our bodies and maintains blood volume and blood pressure. Eating too much sodium may raise blood pressure and cause fluid retention, which could lead to swelling of the legs and feet or other health issues.

When limiting sodium in your diet, a common target is to eat less than 2,000 milligrams of sodium per day.

General Guidelines for Cutting Down on Salt

• Eliminate salty foods from your diet and reduce the amount of salt used in cooking. Sea salt is no better than regular salt.
• Choose low sodium foods. Many salt-free or reduced salt products are available. When reading food labels, low sodium is defined as 140 mg of sodium per serving.
• Salt substitutes are sometimes made from potassium, so read the label. If you are on a low potassium diet, then check with your doctor before using those salt substitutes.
• Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. Remove the salt shaker from the table.
• Read ingredient labels to identify foods high in sodium. Items with 400 mg or more of sodium are high in sodium. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate.
• Eat more home-cooked meals. Foods cooked from scratch are naturally lower in sodium than most instant and boxed mixes.
• Don’t use softened water for cooking and drinking since it contains added salt.
• Avoid medications which contain sodium such as Alka Seltzer and Bromo Seltzer.
• For more information; food composition books are available which tell how much sodium is in food. Online sources such as www.calorieking.com also list amounts.

Meats, Poultry, Fish, Legumes, Eggs and Nuts

High-Sodium Foods

• Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
• Frozen breaded meats and dinners, such as burritos and pizza
• Canned entrees, such as ravioli, spam and chili
• Salted nuts
• Beans canned with salt added

Low-Sodium Alternatives

• Any fresh or frozen beef, lamb, pork, poultry and fish
• Eggs and egg substitutes
• Low-sodium peanut butter
• Dry peas and beans (not canned)
• Low-sodium canned fish
• Drained, water or oil packed canned fish or poultry

Dairy Products

High-Sodium Foods

• Buttermilk
• Regular and processed cheese, cheese spreads and sauces
• Cottage cheese

Low-Sodium Alternatives

• Milk, yogurt, ice cream and ice milk
• Low-sodium cheeses, cream cheese, ricotta cheese and mozzarella

Breads, Grains and Cereals

High-Sodium Foods

• Bread and rolls with salted tops
• Quick breads, self-rising flour, biscuit, pancake and waffle mixes
• Pizza, croutons and salted crackers
• Prepackaged, processed mixes for potatoes, rice, pasta and stuffing

Low-Sodium Alternatives

• Breads, bagels and rolls without salted tops
• Muffins and most ready-to-eat cereals
• All rice and pasta, but do not to add salt when cooking
• Low-sodium corn and flour tortillas and noodles
• Low-sodium crackers and breadsticks
• Unsalted popcorn, chips and pretzels

Vegetables and Fruits

High-Sodium Foods

• Regular canned vegetables and vegetable juices
• Olives, pickles, sauerkraut and other pickled vegetables
• Vegetables made with ham, bacon or salted pork
• Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
• Commercially prepared pasta and tomato sauces and salsa

Low-Sodium Alternatives

• Fresh and frozen vegetables without sauces
• Low-sodium canned vegetables, sauces and juices
• Fresh potatoes, frozen French fries and instant mashed potatoes
• Low-salt tomato or V-8 juice.
• Most fresh, frozen and canned fruit
• Dried fruits

Sodium In Fruits & Vegetables

Fruits & Vegetables that have Low Sodium
Fruits and vegetables that contain 140 mg or less sodium per reference amount (or per 50 grams, if the appropriate reference amount is 30 grams/2 tbsp or less) qualify to carry the label “low sodium.” If the fruit or vegetable is naturally low in sodium, the claim must communicate this fact.

Fruits & Vegetables that have Very Low Sodium
Fruits and vegetables that contain 35 mg or less sodium per reference amount (or per 50 grams if the appropriate reference amount is 30 grams/2 tbsp or less) qualify to carry the label “very low sodium.” If the fruit or vegetable is naturally very low in sodium, the claim must communicate this fact.

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Fruits & Vegetables that are Sodium Free

Fruits and vegetables that contain less than 5 mg sodium per reference amount qualify to carry the label “sodium free.” If the fruit or vegetable is naturally free of sodium, the claim must communicate this fact.

Cutting salt? 12 items to stock for a lower sodium diet

If you stock your pantry right, you can avoid sneaky sources of sodium while keeping meals convenient and tasty.

A successful low-sodium diet starts with skipping high-sodium prepared or processed ingredients, and cooking meals at home

The Food and Drug Administration announced that it will work voluntarily with food companies and restaurants to reduce the salt content in food by 12% in the next two and half years. But you don’t have to wait for the changes to take effect to start stocking up low-sodium pantry items. Jess Goldman Foung, the author of “Low-So Good: A Guide to Real Food, Big Flavor, and Less Sodium with 70 Amazing Recipes,” shares her tips on how to set yourself up for low-sodium success right now.

A successful low-sodium diet starts with skipping high-sodium prepared or processed ingredients, and cooking meals at home. But that doesn’t mean low-sodium food needs to be laborious or time consuming. If you stock your pantry right, you can avoid sneaky sodium contributors while keeping your meal-prep just as quick and convenient as takeout — not to mention healthier and more flavorful.

1. Beans, no salt added

Garbanzo, black, pinto, kidney, and cannellini — these days, markets carry a wide array of no-salt-added, ready-to-eat canned beans. Keep a few on hand and with a pop of a lid, you can easily add bulk to salads, soups, and pastas. Use them on meatless Mondays to make homemade veggie burgers or stuffed peppers and zucchini boats. Whip them into a dip. Or spice, oil, and bake garbanzo beans for a guest-ready, happy hour (or anytime!) snack

2. Tomato sauce, no salt added

Having a few cans of no-salt-added chopped tomatoes or tomato sauce will open up a world of quick dinner options. This low-so pantry item lets you skip the process of roasting or stewing tomatoes on your own, and will add a rich tomato taste to meals when the fruit is out of season. Simply add your own salt-free spices and herbs, or look for products with added flavors like “fire roasted” and “basil.” Then use the tomatoes as a base for quick salsas or meaty Bolognese, add to curries for a boost of umami, or use them to make a big batch of shakshuka or eggs in purgatory for breakfast, dinner, and last-minute Sunday brunches

3. Pureed squash and pumpkin, no salt added

This pantry product is a must, whether you are on a low-sodium diet or just trying to get more vegetables into your family meals. A can of pureed squash or pumpkin makes a flavorful addition to (or stand-in for!) traditional tomato-based pasta sauces. Mix with a little ricotta or yogurt for a quick and healthy dip or spread. And use it to add thickness to stews and chilis. But best of all, with a little doctoring, pureed squash and pumpkin makes a great low-sodium swap for macaroni and cheese, in look and texture. Mix with traditional macaroni spices like mace, nutmeg, and allspice and some low-sodium Swiss, depending on health needs. Add the sauce to noodles, top with nut breadcrumbs (see below!), and dig into this healthy treat.

4. Noodles and grains

With an array of different noodles on hand — from no-cook lasagna to ramen — you can whip up anything from baked pasta casseroles to pad Thai. And the same rings true for grains. Use bulk bins to buy a range of varieties beyond rice, like couscous, quinoa, kamut, freekeh, and oats. Each type provides a different texture and flavor, which will help keep repeat meals (beef and broccoli!) fresh and interesting throughout the week. And don’t forget to use noodles and grains to perk up that a.m. routine. Top with a fried egg, sautéed spinach, and Greek yogurt for a savory breakfast twist.

5. Chickpea flour

Of course, it is best to always have all-purpose and wheat flour on hand. But for quick meals, make sure you save room for chickpea flour, too. Made from the ground garbanzo bean, chickpea flour can stand in as a low-sodium and gluten-free binder for meatballs and fish cakes. Even better, when combined with water, the flour forms a batter that can be baked into a pizza-like crust. You can make low-sodium pizza in less than ten minutes, especially if you keep canned tomatoes or pureed vegetables on hand. Once baked, you can also cut the chickpea flour tart into triangles and use like crackers for spreads and dips; into cubes to use like croutons in salads or soups; and into large squares for open faced, no-bread sandwiches.

6. Unsalted nuts and seeds

Hunger will strike. So keep nuts and seeds on hand to make a quick trail mix. Or blend to make your own nut butters and bring to work with apples to satisfy post-lunch cravings. But remember, nuts and seeds can do more than sandwich and snack; they can also stand-in for other high-sodium contributors, like cheese, prepared sauces, and breads. Blend creamy cashews or pine nuts with cauliflower to make a ricotta-like spread. Mix almonds with herbs and greens for a low-sodium, homemade pesto. And crumble toasted walnuts to make a no-bread breadcrumb, which can be sprinkled on top of casseroles and pastas and salads.

Health Benefits Of Vegetables

What are the health benefits of vegetables? In this blog post, you’ll be provided with a list of nutrients that only these plants can provide. Vegetables have been used for medicinal purposes from the ancient times. Here we will see some miraculous benefits that these healthy plants can offer to our body. People often ask me if eating organic food is worth the price. Vegetables are quite expensive, and if you are living on a tight budget, it can be difficult to find ways to enjoy organic vegetables.

1. Decreases inflammation
   Chronic inflammation is linked to obesity and insulin resistance, cardiovascular disease metabolic syndrome, NAFLD (non-alcoholic fatty liver disease), psoriasis, inflammatory bowel disease, rheumatoid arthritis –  to name a few. It’s believed that the Western diet (high in fat, sugar and processed foods and low in fiber) – play a role in increasing chronic inflammation. A traditional Mediterranean dietary pattern, which contains an abundance of fruits, vegetables, legumes, grains, fatty fish and healthy fats has been shown to have an anti-inflammatory effect in the body. Vegetables are a important component to this diet. It’s e
   Choose: Green leafy vegetables including kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Opt for organic locally grown veggies that are in season when possible.
2. Improves health of the gut microbiome
   Our gut microbiome plays a huge role in health. It regulates overall health, immune system, metabolism, energy, body weight, mood, food choices, nervous system, heart health, risk of diabetes, metabolic syndrome, osteoporosis, mental health, allergies, etc. A healthy gut is one that contains a good balance of bacteria as well as diversity. It’s believed that modern lifestyles and the Western diet (high in fat, sugar and processed foods and low in fiber) – play a role in the reduction of good bacteria and overall diversity. Foods high in fiber, especially certain types of fiber and resistant starches called prebiotics, play a major role in keeping our gut bacteria in balance. Many vegetables are an excellent source of prebiotics. Eating healthy plant foods can alter your gut bacteria for the better in a matter of a few days!
   Choose: a variety of veggies especially prebiotic rich veggies including Jerusalem artichokes, onions, chicory, garlic, leeks, broccoli, cauliflower, collards, bok choy, Brussels sprouts, mustard greens and kale, mushrooms, asparagus, eggplant, radishesand sea vegetables like seaweed, spirulina and other marine algae. See my previous post on prebiotics to get the full list. Also choose probiotic rich fermented veggies as well as sauerkraut.
3. Aids in weight management
   This one isn’t a shocker! Vegetables help in weight management by several mechanisms:
   -Low in calories and carbs. Compare a cup of rice for 240 cal/45gm carbs to a cup of cauliflower rice for 25 cal/5 gm carbs.
   -High in fiber and water so they keep you feeling full longer.
   -Take up a lot of room in your stomach to keep you feeling full.
   -The fiber contains prebiotics and feed the “good” bacteria in the gut. Certain kinds of bacteria can aid in weight management whereas others may lead to weight gain.
   Choose: all kinds of vegetables, cooked and raw – especially the non-starchy ones.
4. Decreases risk of type 2 diabetes
   New research suggests that the more plant foods you eat, the lower your risk of type 2 diabetes. This is believed to be due to the antioxidant action which reduces insulin resistance and/or inflammation. The review which  included nine nutrition studies (including more than 300,000 people), showed a ~ 30% drop in risk of type 2 diabetes — for people who ate “healthy” plant-based diet, including veggies, fruits, legumes, nuts and whole grains. These foods contain fiber, vitamins, minerals, antioxidants and other beneficial compounds. Keep in mind that this review included “healthy plant-based diets”. So while vegetables were an important component, they weren’t the only component. Other studies have shown magnesium rich veggies to aid in decreasing risk of type 2 diabetes.
   Choose a variety of vegetables, especially magnesium rich leafy greens
5. Decreases risk of heart disease and stroke
   Vegetables contain a wide variety of plant compounds that play an important role in heart health, including decreased cholesterol, improved blood vessel functioning, lowered blood pressure and decreased inflammation. This review showed 10 servings of fruits and veggies a day lowered  risk of cardiovascular disease by 28% and risk of premature death by 31%.
   Choose:  variety of veggies to get all the health benefits for heart health. Of special importance:
   -Green leafy vegetables, cruciferous vegetables (such as broccoli, cabbage, and cauliflower), and green and yellow vegetables (such as green beans, carrots, and peppers). These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.
   -Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.
   -Veggies high in soluble fiber including okra, eggplants, carrots, asparagus, artichokes, Brussels sprouts, broccoli help to lower LDL cholesterol.
6. Lowers blood pressure
   Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease and stroke.  Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years.
   Eating vegetables (and fruit) has been proven to help lower blood pressure.The benefits come from fiber, vitamins and minerals such as potassium and magnesium. The potassium is especially important as it balances out the negative effect of salt, which helps to lower blood pressure. Vegetables are an important part of the DASH diet (Dietary Approaches to Stop Hypertension). Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of a blood pressure reading) by 8-14 points. The DASH diet recommends 4-5 servings of veggies a day.
   Choose: leafy greens, which are high in potassium, include: romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard
7. Decreases insulin resistance
   Many studies have found that eating a diet rich in plant compounds is linked to higher insulin sensitivity. In particular, colorful fruits and vegetables are rich in plant compounds that have antioxidant properties Antioxidants bind to and neutralize molecules called free radicals, which can cause harmful inflammation throughout the body. In addition, several studies have found a link between high soluble fiber intake and increased insulin sensitivity.
   Vegetables decrease insulin resistance in several ways:
   -Rich in fiber and antioxidants, both of which improve insulin resistance.
   -Non-starchy vegetables have a minimal effect on blood sugar and insulin levels.
   -May aid in weight management
   -Improve the health of the gut microbiome.
   -Are a major component of the Mediterranean Diet, which is linked to decreased insulin resistance.
   Choose a variety of colorful vegetables including tomatoes, spinach, red, green, red and orange peppers, greens such as spinach, collards, and kale, and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. For veggies high in soluble fiber, see section above.
8. Improves bone health
   Vegetables play an important role in bone health. Not only can they be a good source of calcium, they also provide other nutrients important for bone health including magnesium, potassium, Vit K and Vitamin C. In addition, fruits and vegetables can help to have an alkalizing effect on the body. Acid-forming foods, such as meat, fish, eggs, and cereal may increase calcium losses in the body. Plant foods have an alkalizing effect. This relationship may explain the reported beneficial influence of fruit and vegetables on bone health. The detrimental effect of dietary acidity on the skeleton is relatively small, but a small effect may have a large impact over time. Reference:   Keep in mind, if you don’t consume dairy (or products like fortified nut milks), it can be difficult – but not impossible – to meet your calcium needs through plants. In addition, certain greens like spinach and beet greens, while high in calcium, also contain oxalates which decrease calcium absorption.
   Choose:
   Vitamin K rich: include certain dark green leafy vegetables like kale, collard greens, spinach, mustard greens, turnip greens and Brussels sprouts.
   Potassium rich: includes  tomato products, spinach,
   Magnesium rich: includes spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and.
   Vitamin C rich:  includes red peppers, green peppers, broccoli, strawberries, Brussels sprouts,.