Spicy, Quick Pickled Vegetables | 1MD Nutrition™

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Spicy, Quick Pickled Vegetables

From adding color and taste to your meals to providing essential nutrients that protect your brain, heart, digestion, immunity, and vision, there are so many reasons to eat vegetables. Here’s a tasty veggie-packed recipe to try at home and some tips.

8 minute read

Last Updated March 15, 2022

Spicy, Quick Pickled Vegetables

There’s a reason why your parents made you eat your vegetables when you were younger. Diets that regularly contain a mix of vegetables can help support your overall health and wellbeing.

Vegetables are packed with nutrients that support your health and the maintenance of your body. There are so many vegetables, so adding them to your diet is easy. Your brain, heart, digestion, immunity, vision, and more will thank you.

Got Vegetables?

You can support your vision and promote eye health by eating the right vegetables. Vegetables are packed full of beneficial plant compounds that can help promote visual acuity and reduce typical cellular oxidative damage.

One of the best vegetables for eye health is carrots. Carrots contain several nutrients that specifically work to promote eye health.

Lutein and zeaxanthin: These are carotenoids that accumulate in the macula of the eye. Together, these help promote eye health and provide protection to the cells responsible for vision from the harsh effects of blue light.

Lycopene: Lycopene is another powerful plant compound that helps increase the carotenoid level in plasma, skin, and fat tissue and reduce common oxidative stress.

Beta-carotene: Beta-carotene is converted into vitamin A and then transported to the eye. Here, it helps maintain healthy moisture levels within and around the cornea.

Vitamin C: This vitamin helps reduce typical oxidative stress and is a key component of collagen, which makes up several eye structures. By maintaining collagen levels, vitamin C helps promote long-term eye health and visual acuity. 

Pickled vegetables in glass jars

It is more important than ever to take care of our eyes. While all vegetables are good for you and will benefit your overall health, if you are looking to specifically support eye health and help with age-related eye issues, the vegetables below are a great place to start.

♦ Spinach contains lutein and zeaxanthin, which help reduce occasional oxidative stress and vitamin C to keep collagen structures in your eyes healthy.

♦ Kale contains the same carotenoids as spinach, as well as vitamin E. This vitamin is another powerful antioxidant that protects the eyes from typical oxidative stress. 

♦ Tomatoes contain beta-carotene to provide vitamin A for the eyes, lycopene for blue light eye support, and lutein to support healthy eye cells.

♦ Bell peppers contain vitamin C to promote cornea health and help protect against typical cellular oxidative damage.

♦ Zucchini contains lutein, zeaxanthin, and additional support against eye tissue health and helps reduce age-related eye issues.

♦ Sweet potatoes contain vitamins A and E as well as beta-carotene.

♦ Broccoli provides lutein, zeaxanthin, and vitamin C for comprehensive eye health and vision support.

♦ Brussels sprouts give you more lutein and zeaxanthin but with a different taste.

Spicy, Quick Pickled Vegetables

The best part about this recipe is that you can alternate vegetables. Remove what you don’t like, add your favorites, and switch things up each time you try it.

Ingredients:

1/2 pound carrots, peeled and cut into matchsticks
1/2 pound purple daikon radish, peeled and cut into matchsticks
1/2 pound English cucumber, sliced into thin rounds
2 jalapeno peppers, sliced into rings
2 cups of water
1 1/2 cups rice vinegar
2 tablespoons white sugar
2 teaspoons salt

Pickled cucumbers in glass jar

Directions:

1. Immerse mason jars in simmering water until vegetables are ready. Wash new, unused lids and rings in warm soapy water.

2. Divide carrots, radishes, cucumbers, and jalapeno peppers evenly into the 2 clean jars.

3. Combine water, vinegar, sugar, and salt in a medium saucepan. Bring to a boil and cook until sugar is dissolved, about 3 minutes. Turn off heat and let cool for 2 minutes.

4. Pour mixture over the vegetables in the jars and let come to room temperature, about 30 minutes. Screw on lids and refrigerate at least 1 hour before serving.

More Reasons to Eat Veggies Every Day

Supporting eye health is important, as vision is one of the most important human senses. Eating a diet rich in vegetables will promote healthy vision and play a part in your overall health.

Heart health - Antioxidants in vegetables help reduce typical oxidative stress, and there are many vegetables that are high in potassium, which helps promote healthy blood pressure. 

Digestive health - The high fiber content in vegetables promotes proper digestion, nutrient absorption, and regular bowel movements.

Blood glucose support - The fiber in vegetables helps slow digestion and promotes efficient absorption of glucose to help support healthy blood glucose levels.

Healthy weight management - With plenty of fiber, vegetables keep you feeling full and less likely to snack on unhealthy foods, and vegetables are also low in calories.

Normal energy - With essential vitamins and minerals packed in all vegetables, you can help support the body’s needs and maintain normal energy.

Pickled vegetables in glass jars covered with cloth

The Bottom Line

From adding color to your meals to providing essential nutrients that support your vision and overall health, there are so many reasons to eat vegetables. The natural plant compounds in vegetables can support your health, and if you are specifically looking to promote eye health, just add a few more eye-healthy vegetables to each plate. The benefits will be easy to see.