The Veggie Factor

The ideal veggie schedule

Your goal: 14 cups a week

That might seem like a lot, but it's easier than it sounds. Researchers have divided the entire vegetable spectrum into five "groups" (yes, beans are a veggie!) and broken down your exact weekly needs.

Dark greens

You need: 2 cups per week

Spinach; broccoli; romaine; mesclun; collard, turnip and mustard greens

Payoff: Better lung health, stronger bones, a stronger immune system, lower blood pressure, reduced inflammation and a healthier brain.

Orange vegetables

You need: 1 ½ cups per week

Carrots, sweet potatoes, winter squash, pumpkin

Payoff: Better vision, blood sugar control, and lung health; high in cancer-fighting carotenoids.

Beans

You need: 2½ cups per week

Pinto beans, kidney beans, black beans, lentils, edamame, chickpeas, tofu

Payoff: Lower rates of heart disease, high blood pressure, breast and colon cancers, and type 2 diabetes.

Starchy vegetables

You need: 2½ cups per week

White potatoes, corn, green peas

Payoff: The nutrients in this group range from vitamins A, C, B6, and folate to potassium and magnesium, and each vegetable is rich in unique antioxidants, such as cancer-fighting isoflavones in peas and blood pressure–lowering kukoamines in potatoes.

Wildcard

You need: 5½ cups per week

Artichokes, asparagus, brussels sprouts, cabbage, cauliflower, eggplant, green beans, mushrooms, onions, bell peppers, tomatoes, wax beans, zucchini

Payoff: This eclectic group ensures a broad spectrum of nutrients and antioxidants that protect every system in your body, including beta-carotene in bell peppers and quercetin, a natural anti-inflammatory, in onions.

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