Vegetables can be excellent sources of nutrients, but some veggies are better than others.

Vegetables can be excellent sources of nutrients, but some veggies are better than others.

21. Verily! Those who disbelieve in the Ayat (proofs, evidences, verses, lessons, signs, revelations, etc.) of Allah and kill the Prophets without right, and kill those men who order just dealings, ... announce to them a painful torment.

22. They are those whose works will be lost in this world and in the Hereafter, and they will have no helpers.

23. Have you not seen those who have been given a portion of the Scripture? They are being invited to the Book of Allah to settle their dispute, then a party of them turn away, and they are averse.

24. This is because they say: "The Fire shall not touch us but for a number of days." And that which they used to invent regarding their religion has deceived them.

25. How (will it be) when We gather them together on the Day about which there is no doubt (i.e. the Day of Resurrection). And each person will be paid in full what he has earned? And they will not be dealt with unjustly.

26. Say (O Muhammad ): "O Allah! Possessor of the kingdom, You give the kingdom to whom You will, and You take the kingdom from whom You will, and You endue with honour whom You will, and You humiliate whom You will. In Your Hand is the good. Verily, You are Able to do all things.

27. You make the night to enter into the day, and You make the day to enter into the night (i.e. increase and decrease in the hours of the night and the day during winter and summer), You bring the living out of the dead, and You bring the dead out of the living. And You give wealth and sustenance to whom You will, without limit (measure or account).

28. Let not the believers take the disbelievers as Auliya (supporters, helpers, etc.) instead of the believers, and whoever does that will never be helped by Allah in any way, except if you indeed fear a danger from them. And Allah warns you against Himself (His Punishment), and to Allah is the final return.

29. Say (O Muhammad ): "Whether you hide what is in your breasts or reveal it, Allah knows it, and He knows what is in the heavens and what is in the earth. And Allah is Able to do all things."

30. On the Day when every person will be confronted with all the good he has done, and all the evil he has done, he will wish that there were a great distance between him and his evil. And Allah warns you against Himself (His Punishment) and Allah is full of Kindness to the (His) slaves.3. Aal-'Imran

• Choosing potassium-rich vegetables such as sweet potatoes, white potatoes, tomato products, kidney beans, lima beans, spinach, soybeans and lentils.
• Using sauces and seasonings sparingly, because they can quickly add fat and calories. Read nutrition labels and stick to plain vegetables.
• Cutting down on sodium by preparing fresh vegetables instead of packaged or processed meals.
• Looking for canned vegetables marked low-sodium, no-sodium or no salt added.
• What are the healthiest vegetables

Almost every American home has a microwave oven. The convenience they offer is undeniable. But despite the widespread use of microwave ovens and their excellent safety record, some people have lingering doubts that cooking food with microwaves somehow makes food less healthy by zapping away nutrients. Does cooking with microwaves do that?

Understanding how microwave ovens work can help clarify the answer to this common question. Microwave ovens cook food using waves of energy that are similar to radio waves but shorter. These waves are remarkably selective, primarily affecting water and other molecules that are electrically asymmetrical — one end positively charged and the other negatively charged. Microwaves cause these molecules to vibrate and quickly build up thermal (heat) energy.

Some nutrients break down when they’re exposed to heat, whether it is from a microwave or a regular oven. Vitamin C is perhaps the clearest example. But because microwave cooking times are shorter, cooking with a microwave does a better job of preserving vitamin C and other nutrients that break down when heated.

As far as vegetables go, cooking them in water robs them of some of their nutritional value because the nutrients leach out into the cooking water. For example, boiled broccoli loses glucosinolate, the sulfur-containing compound that may give the vegetable its cancer-fighting properties (as well as the taste that many find distinctive and some find disgusting). Is steaming vegetables better? In some respects, yes. For example, steamed broccoli holds on to more glucosinolate than boiled or fried broccoli.

The cooking method that best retains nutrients is one that cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible. Microwaving meets those criteria. Using the microwave with a small amount of water essentially steams food from the inside out. That keeps more vitamins and minerals than almost any other cooking method.

But let’s not get too lost in the details. Vegetables, pretty much any way you prepare them, are good for you, and most of us don’t eat enough of them. And the microwave oven? A marvel of engineering, a miracle of convenience — and sometimes nutritionally advantageous to boot

We all know that Americans should be eating more fruits and vegetables. But there’s a big difference between eating a handful of carrots or a tangerine, and munching on some leafy greens. The CDC recently ranked 47 of America’s most common fruits and vegetables, and 41 out of 47 tested were determined to be “powerhouse” sources of nutrition. 

Each of the fruits and vegetables were analyzed on a scale that measures the amount of fiber, protein, potassium, and vitamins. 

But Mason jar, Mason jar on the wall, who is the fairest (and most nutritious) vegetable of them all? As it turns out, the answer is, “all of the vegetables that are green and leafy.” Here are the most nutrient dense vegetables, according to the CDC.

• 1. Watercress

  
  

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  With a nutrient density score of 100, watercress ranks as the most nutritious vegetable to eat. This small, peppery green is a great addition to salads and makes a wonderful tea sandwich.

• 2. Chinese Cabbage

  
  

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  Chinese cabbage, or bok choy, is more tender than Western varieties but can also be incorporated into soups and stews very well. 

• 3. Chard

  
  

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  Yes another leafy green vegetable at the top of the list. Chard is distinguished by its red-purple stalk and dark green leaves. Though slightly bitter, chard can be used in a ton of ways the numerous nutrition benefits outweigh that slightly bitter aftertaste.

• 4. Beet Greens

  
  

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  Next time you're enjoying a red fleshy beet, don't throw out the tops. Beet greens are almost as nutritious as chard but pack in more vitamins and minerals than plain lettuce leaves.

• 5. Spinach

  
  

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  Good old Popeye knew something was special about this tried and true side. Spinach may be one of the most popular leafy greens available but its also rounds out the top five that are great for you
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