Vegetables
The one food group where "eat more" is universally agreed upon
The Big Picture
In a world of nutrition controversy, vegetables are the exception. No legitimate nutrition scientist has ever said "eat fewer vegetables." Every healthy eating pattern—Mediterranean, Nordic, traditional Asian, vegetarian, even carnivore-adjacent approaches—acknowledges that vegetables are foundational.
Why? Vegetables provide:
- Fiber (most Americans are deficient)
- Vitamins and minerals (in forms your body absorbs well)
- Phytochemicals (plant compounds that protect against disease)
- Volume with few calories (helps with satiety and weight management)
The goal isn't to eat vegetables because you "should." It's to understand what they do for your body—and make them appealing.
What ISP Students Learn
Lesson 1: Color = Different Compounds
Vegetable colors aren't random—they're visual signals of different phytochemicals:
| Color | Key Compounds | What They Do | Examples |
|---|---|---|---|
| Red | Lycopene, anthocyanins | Heart protection, skin health | Tomatoes, red peppers, radishes |
| Orange | Beta-carotene | Immune support, vision, skin | Carrots, sweet potatoes, squash |
| Yellow | Lutein, zeaxanthin | Eye health, brain function | Corn, yellow peppers |
| Green | Chlorophyll, sulforaphane, lutein | Detoxification, cancer prevention | Broccoli, spinach, kale |
| Purple/Blue | Anthocyanins | Brain health, memory, blood vessels | Eggplant, purple cabbage, purple potatoes |
| White | Allicin, quercetin | Immune function, blood pressure | Garlic, onions, cauliflower, mushrooms |
The insight: "Eat the rainbow" isn't just a slogan. Each color provides different protection. Eating only green vegetables misses the benefits of red and purple compounds.
What this means for athletes: Rotate colors throughout the week. Don't just eat the same salad every day.
Lesson 2: Cruciferous Vegetables Are Special
The Brassica family (broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, arugula) contains compounds found nowhere else:
Glucosinolates → Sulforaphane
When you chew or chop cruciferous vegetables, an enzyme (myrosinase) converts glucosinolates into sulforaphane—one of the most potent cancer-fighting compounds known.
What sulforaphane does:
- Activates liver detoxification enzymes
- Helps clear carcinogens from your body
- Reduces inflammation
- May protect brain cells
How to maximize it:
- Chop and wait 40 minutes before cooking (lets enzyme do its work)
- Add mustard seed to cooked crucifers (provides backup enzyme)
- Eat some raw — cooking destroys the enzyme
- Broccoli sprouts are the richest source (50x more sulforaphane than mature broccoli)
What this means for athletes: Eat cruciferous vegetables several times per week. They're the most researched vegetables for disease prevention.
Lesson 3: Cooking Can Help or Hurt
Different preparation methods affect nutrient availability:
| Preparation | Effect | Best For |
|---|---|---|
| Raw | Preserves heat-sensitive nutrients (vitamin C, sulforaphane enzyme) | Salads, crucifers, peppers |
| Steaming | Preserves most nutrients; softens for digestion | Broccoli, green beans, carrots |
| Roasting | Concentrates flavors; increases some antioxidant availability | Root vegetables, Brussels sprouts |
| Sautéing with fat | Increases absorption of fat-soluble vitamins (A, D, E, K) and carotenoids | Leafy greens, tomatoes, carrots |
| Boiling | Leaches water-soluble vitamins into water | Use broth for soups (don't discard) |
Key insights:
- Tomatoes: Lycopene becomes MORE available with cooking and fat
- Carrots: Beta-carotene absorption increases with cooking and fat
- Broccoli: Sulforaphane enzyme is destroyed by heat—eat some raw or use the "chop and wait" method
- Spinach: Oxalates reduce mineral absorption when raw; cooking reduces oxalates
What this means for athletes: Don't just eat salads. Rotate between raw and cooked preparations to get the full spectrum of benefits.
Lesson 4: Fiber—The Underappreciated Nutrient
Vegetables are the best source of dietary fiber, which:
| Fiber Type | What It Does | Sources |
|---|---|---|
| Insoluble | Adds bulk, prevents constipation | Celery, green beans, root vegetable skins |
| Soluble | Feeds gut bacteria, lowers cholesterol | Onions, garlic, asparagus, artichokes |
| Prebiotic | Specifically feeds beneficial bacteria | Garlic, onions, leeks, asparagus, artichokes |
The gut connection: Your gut bacteria ferment fiber into short-chain fatty acids (SCFAs), which:
- Reduce inflammation
- Strengthen gut barrier
- Signal fullness to your brain
- May improve insulin sensitivity
What this means for athletes: Fiber isn't just about digestion. It affects recovery (inflammation), energy (blood sugar), and even mood (gut-brain axis).
Lesson 5: Volume Eating—Vegetables Fill You Up
One of the biggest advantages of vegetables: you can eat a LOT of them for very few calories.
| Food | Calories per Pound |
|---|---|
| Leafy greens | ~100 |
| Cucumbers, celery | ~65 |
| Broccoli, cauliflower | ~150 |
| Carrots | ~185 |
| Chicken breast | ~500 |
| Bread | ~1,200 |
| Olive oil | ~4,000 |
The implication: Adding vegetables to meals increases volume (fullness) without adding many calories. Athletes managing weight can eat MORE food—not less—by emphasizing vegetables.
The Best Vegetables for Athletes
Tier 1: Daily Essentials
- Leafy greens — Spinach, kale, arugula, romaine (nitrates for blood flow, minerals)
- Cruciferous — Broccoli, cauliflower, cabbage (sulforaphane)
- Alliums — Garlic, onions (immune support, prebiotic fiber)
Tier 2: Eat Several Times/Week
- Root vegetables — Carrots, beets, sweet potatoes (carotenoids, nitrates)
- Peppers — Bell peppers of all colors (vitamin C, diverse phytochemicals)
- Tomatoes — Fresh and cooked (lycopene, potassium)
Tier 3: Add for Variety
- Mushrooms — Beta-glucans for immune function
- Asparagus — Prebiotic fiber, folate
- Artichokes — Highest fiber vegetable
- Sea vegetables — Iodine, unique minerals (nori, kelp)
Key Takeaways
| Lesson | One-Liner |
|---|---|
| Eat the rainbow | Different colors = different protective compounds |
| Cruciferous are MVP | Broccoli, cauliflower, cabbage have unique cancer-fighting properties |
| Cooking varies | Some nutrients need cooking; others need raw—do both |
| Fiber feeds your gut | Vegetables are prebiotic powerhouses |
| Volume = satiety | Vegetables let you eat MORE while consuming fewer calories |
How This Shows Up at ISP
Vegetables are central to the Bio Skill Tree in MyPath:
- Fueling Consistency tracks vegetable servings daily
- The "Eat the Rainbow" challenge requires all six colors in one week
- Gut Health emphasizes prebiotic vegetables (garlic, onions, asparagus)
- The "5-a-Day Streak" rewards consecutive days hitting the minimum
When ISP students fill half their plate with vegetables, they're not doing it because they "should"—they understand what those vegetables are doing for their body.
How to Actually Eat More Vegetables
Make Them Convenient
- Pre-wash and chop at the start of the week
- Keep cut veggies at eye level in the fridge
- Frozen vegetables are just as nutritious (and easier)
Make Them Tasty
- Roast with olive oil and salt (caramelization = flavor)
- Add to omelets, smoothies, pasta sauces
- Use dips (hummus, guacamole, yogurt-based)
Make Them Automatic
- Start every meal by adding vegetables first
- "Crowding out"—fill half the plate with vegetables before anything else
- Add greens to smoothies (you won't taste them)
Learn More
"The single most impactful change most people can make? Eat more vegetables. Not a little more. A lot more."