• Monika

8 foods to put on your "to eat" list in 2018

Last week I talked about setting (and sticking to) New Year resolutions (article here) but I wouldn't be a Nutrition Coach if I haven't talked about the importance of adding vegetables to your diet this New Year.

If there was only one advice I could give to my clients, it would be to eat more dark green leafy veggies.

Bitter greens such as arugula, chicory, dandelion & mustard greens, radishes have underrated health benefits - they increase levels of hydrochloric acid in the stomach which improves digestion, they help with heartburn and liver detoxification.

Leafy greens are also very easy to grow in the garden. In my experience, kale is one of the easiest plants to take care of that produces beautifully throughout the whole season, and can even be re-planted in the fall.

In this article I will be going over the benefits of 8 vegetables you can get inexpensively in any supermarket. They are very popular but sometimes underrated when it comes to health benefits they offer.

So check out the list and hopefully you will be convinced to add them to your diet daily.


Arugula - rich in beta-carotene, vitamin C, K, iron, B-vitamins (including folic acid) and antioxidants.


- reproductive health, healthy conception and pregnancy,

- immune system support,

- protection against cancers,

- healthy skin.


Spinach - rich in vitamin K (strengthens bones and digestive system), vitamin A (healthy pregnancy, skin and immune system), manganese (joint health), B-vitamins, magnesium, vitamin C, fiber, potassium (heart health), antioxidants (anti-inflammatory), xanthophylls (carotenoids responsible for eye health), and other carotenoids that are cancer protective.


- healthy bones and joints,

- energy source,

- healthy heart,

- immune system support.


Kale - rich in vitamin K, A, C, E, B vitamins, fiber, calcium, potassium, iron, magnesium, protein, omega-3 fatty acids, flavonoids and carotenoids. No wonder it's been called a superfood for years now.


- good for pretty much anything,

- detoxifier, antioxidant, anti-inflammatory,

- healthy digestion and cholesterol levels,

- energy source,

- strong, healthy bones,

- cancer protective.


Broccoli - rich in vitamin K, D, B-vitamins, A, E, manganese, choline, chromium, potassium, omega-3 fatty acids, magnesium, iron, calcium, protein, zinc and selenium.

Broccoli is also extremely rich in phytochemicals such as kaempferol (anti-inflammatory, eases allergic reactions) and glucosinolates (which play an important role in detoxification).


- overall health,

- healthy weight,

- beautiful skin,

- healthy heart,

- improved digestion,

- liver detoxifier.


Cauliflower - rich in vitamin C, K, B-vitamins, magnesium, choline, omega-3 fatty acids, manganese, fiber and phosphorus.


- antioxidant,

- liver detoxifier,

- anti-bacterial (stops development of H pylori bacteria)

- digestive health.


Brussel sprouts - rich in vitamin K, A, B-vitamins, fiber, manganese, choline, potassium, omega-3 fatty acids, iron, magnesium, calcium, zinc and sulfurs.


- anti-inflammatory,

- supports liver detoxification processes,

- cardio-protective,

- bone health,

- immune system support.


Cabbage - rich in vitamin K, C (only when consumed raw), manganese (joint health), potassium, fiber, B-vitamins, copper, choline, selenium, magnesium, iron, calcium and protein. Additionally cabbage is very rich in polyphenols which are highly anti-inflammatory.


- anti-inflammatory,

- aids in liver detoxification,

- supports digestive system,

- cancer and tumor protective.


Radish - rich in vitamin C (helps in collagen production, cell regeneration and aids in healing), B-vitamins, iron, magnesium, calcium. It's also rich in such as sulforaphane (helps with neurodegenerative diseases, tumors and digestive issues), zeaxanthin (important for eye health), beta-carotene (great for eye health, immune support, healthy pregnancy, skin health), and lutein (eye health and anti-oxidant).


- beautiful skin,

- cancer protective,

- healthy eyes.