Throughout childhood, you probably heard your mom or dad say “vegetables are good for you.” You may even tell your children this exact same thing today. We all know vegetables are good for us, but do we really know why?

The State Indicator Report on Fruits and Vegetables 2013 by the Centers for Disease Control and Prevention (CDC) states that research shows eating vegetables may reduce the risk of cancer and other chronic diseases. Vegetables are also good sources for essential vitamins, minerals, fiber and other substances beneficial for good health and weight management.¹

Here are three vegetables that can be excellent sources of nutritional value in your diet.

1. Carrots – Carrots contain fiber. They help maintain lower cholesterol and good digestive health while aiding in weight management. Carrots also contain antioxidants that help maintain healthy eyes, support the immune system and keep skin healthy. If you don’t like carrots, you can get the same benefits from sweet potatoes, pumpkin, butternut squash, papaya and cantaloupe.⁴

2. Spinach – Spinach promotes cardiovascular health. It contains the mineral magnesium, which promotes healthy blood pressure levels. 2 Spinach also contains vitamin K and iron, which are essential for bone health and help keep your energy up. ³

3. Broccoli – Broccoli contains vitamin D, which supports bone health and growth. Substitutes for broccoli include brussel sprouts, kale, cabbage, bok choy, turnips and cauliflower. ⁴

Increase your vegetable intake with these tools provided by the CDC:

Fruit and Vegetable Calculator: http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

Examples of “1 cup” Fruits or Vegetables:

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/cup.html

How to Use Fruits and Vegetables to Help Manage Your Weight:

http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

How are you incorporating vegetables into your diet?

¹ http://www.cdc.gov/nutrition/everyone/fruitsvegetables/

² http://www.livestrong.com/article/2700-facts-health-benefits-spinach/

³ http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-spinach

⁴ http://www.huffingtonpost.com/dr-lisa-young/healthy-food_b_1665279.html