5 Must-Have Vegetables

Woman standing in a garden holding a case overflowing with vegetables

Written by Jake Kastleman
 
As everyone obviously knows, today is one of the most famous national holidays of all time.... Can you guess what it is?

It’s “National Eat Your Vegetables Day” of course!

Okay….so perhaps it’s not famous.. 

But that doesn’t stop this day from being a representation of one of the most important things we can do for our health - eat our veggies! 

...And not just to eat them one day of each year...

We need to eat our veggies every single day. In concept, this is simple. But it is also challenging for many of us to do. It’s also central to our overall level of energy, fitness, happiness, and brain function.

Ruvi makes getting daily veggies (and fruits) a cinch. 

 

Ruvi Clean: 2 ½ Servings of Veggies in Every Drink

In honor of National Eat Your Vegetables Day (a holiday that should be famous if you ask us), we’re going to talk about Ruvi Clean

Most of our pouches of fruit and veggie goodness have 2 ½ servings of fruit and 1 ½ servings of veggies. 

Not Ruvi Clean though. We wanted to take this mix to the next level! Ruvi Clean contains 2 ½ servings of veggies and 1 ½ servings of fruit.

It has grape, fuji apple, banana, zucchini, cucumber, granny smith apple, spinach, moringa, and kale.

That’s right...we even snuck some kale in there…

Don’t worry, you won’t even taste it. Ruvi Clean was formulated by our food scientists and chefs. So, while it is crazy healthy, it is also tasty. 

Not bad for 2 ½ servings of veggies, huh? 

Let’s talk about the benefits you’ll experience in the vegetables you get when you drink Ruvi Clean. 

Zucchini vegetable cut in pieces on a cutting board with a knife next to it

Zucchini: The Delectable Summer Squash

Zucchini is packed with nutrients. It is a good source of fiber, calcium, and magnesium, in addition to several other vitamins, minerals, and antioxidants. 

Fiber

Zucchini has about 2 grams of fiber per serving (1 cup). Fiber is necessary for digestion and detoxing the body. It also feeds your good gut bacteria, which help produce hormones and neurotransmitters for the brain and body. 

Calcium

Zucchini has about 32 mg of calcium per serving. In addition to building bones, calcium aids in muscle movement and blood circulation. It is also involved in neuron signaling in the brain as well as memory formation. 

Magnesium

Zucchini contains about 18 mg of magnesium per serving. Magnesium is instrumental in proper brain function, as it is the gatekeeper for NMDA receptors in the brain which aid in development, memory, and learning. 

Cucumbers vegetables growing on a cucumber plant in a garden

Cucumber: The ‘Cool’ Vegetable

Cucumbers are made up of 95% water, but that other 5% has some ‘cool’ content. 

One ½ cup of raw cucumbers has 10% of the recommended daily value of vitamin C and 57% of the recommended daily value of vitamin K. Cucumbers also contain a phytonutrient called lignan. 

Vitamin C

Vitamin C supports the strength of the cells in your body and brain and is necessary for building and maintaining a healthy immune system. Vitamin C is also involved in the production of collagen, which is used to repair the lining of the gut, the makeup of the joints, and more. 

Vitamin K

Vitamin K is needed for bone health, cognitive health, and heart health.(2) Without vitamin K2, our body cannot properly assimilate vitamin D and calcium. Both vitamin D and calcium play an integral role in physical and mental health. 

Lignan

Lignan is a phytonutrient that contains both soluble and insoluble fiber - both of which are used for crucial processes in the body. Lignan is an antioxidant that is highly beneficial for energy, immune health, and hormone balance.  

Fresh green spinach vegetable in a glass bowl

Spinach: Popeye’s Favorite

Why does Popeye down a can of spinach each time he’s preparing for a showdown? 

Because, spinach is a total powerhouse!

Spinach is loaded with Vitamin C, vitamin K, calcium, folic acid, and iron. 

Spinach is high in insoluble fiber, which aids in digestion and cleaning out the digestive tract. 

Spinach is high in carotenoids, a phytonutrient that your body turns into vitamin A. 

It can be difficult to find iron in plant-based foods, but spinach is a good source. Iron is responsible for carrying oxygen throughout the body. This being the case, eating spinach regularly is great for increasing energy, fitness, and performance.  

Green kale growing in a garden outside with the sun shining

Kale: The Cruciferous Superfood

Kale is a superfood of epic proportions. It is a great source of vitamin K; one cup provides 1328% of the recommended daily value. It’s also a great source of calcium, and vitamins A and C.  In addition, it contains multiple phytonutrients, including sulforaphane, flavonoids, kaempferol, quercetin, lutein, zeaxanthin, and more.  

Kale is an antioxidant, anti-inflammatory, and is also an excellent way to boost the immune system. 

Green moringa plant tropical softwood vegetable

Moringa - The Little-Known Softwood Vegetable

Last, but certainly not least, Ruvi Clean contains moringa, a softwood vegetable native to the Himalayas. 

This little-known vegetable is sold as a supplement throughout the world. Do you know why? It’s yet another superfood.

That’s 3 superfoods in Ruvi Clean already (and we haven’t even talked about the fruit that’s in Ruvi Clean). 

Here are the benefits of moringa according to research (3):

  • Fights inflammation.
  • Fights obesity and weight gain. 
  • Lowers blood pressure
  • One of the ways Moringa fights the above conditions is by balancing liver gluconeogenesis. Gluconeogenesis is the process by which the liver converts proteins and fats into glucose when needed. This process can have a negative impact on insulin levels when the liver is not functioning properly.

    This can occur when the gut and liver are overwhelmed with toxins and inflammation, which is unfortunately the case for many that eat a typical westernized diet. Moringa helps to counteract this.

    Black father and daughter in the kitchen with vegetables - daughter is feeding vegetables to dad

    Eat Your Veggies

    As today is National Eat Your Veggies Day, do your body a favor and drink a Ruvi Clean today. Ruvi Clean is packed with nutrition, containing a full 2 ½ servings of vegetables and 1 ½ servings of fruit. 

    In order to be healthy, have energy, and feel happy, you have to get your vegetables. Ruvi Clean makes it easier to pack in that much-needed daily nutrition. 

    Subscribe & Drink Ruvi every day.

     

    Sources:

    1. Neurons Run on Calcium. Brainfacts.org. https://www.brainfacts.org/brain-anatomy-and-function/genes-and-molecules/2020/neurons-run-on-calcium-022020
    2. Health benefits and sources of vitamin K. MedicalNewsToday. https://www.medicalnewstoday.com/articles/219867#benefits
    3. Isothiocyanate-rich Moringa oleifera extract reduces weight gain, insulin resistance and hepatic gluconeogenesis in mice. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4456298/



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