Vegetables should be a part of your diet. They can ward off health problems, including chronic illnesses, such as cardiovascular disease and cancers.
It is recommended that you eat at least five servings daily, which can lead to a stronger immunity and a healthier body. But there are vegetables that contain more nutrients and benefits than others.
Find out which reigns the green world in the list below:
10. Eggplants: A favorite of many vegetarians, eggplant is one of the healthiest veggies around as it is very low in fat and calories while offering several nutrients, such as:
- Potassium for lower stroke risk
- Antioxidants for healthier brain cells
- Folate for unborn children
Eggplants also have vitamins K and B6, manganese and phytonutrients like chlorogenic acid and nasunin.
9. Beets: Beets help reduce birth defects, thanks to its richness in folate. They also have high vitamin C content and other essential nutrients, such as manganese, potassium, iron, and phosphorus. Note that the greens are more nutritious than the roots.
8. Asparagus: Also high in antioxidants that can reduce oxidative stress damage, this low-calorie green contains potassium, fiber, folate, and protein. It also has the essential vitamins, which make it a heart-healthy vegetable.
7. Alfalfa Sprouts: Full of protein that comes from plants, these sprouts are indeed healthy with a ton of benefits. Eat these for your heart, bones, brain, and even to fight cancers. They are also good for women who are in their menopausal stage.
6. Carrots: You probably already know carrots are good for your eyes. But that’s not all. Carrots are also good for your skin and hair. They are also rich in vitamin C, which makes them valuable for the heart and also helps with iron absorption.
5. Dark Green Veggies: Anything that is dark green, from Swiss chard to kale to spinach to broccoli, is rich in folate. The greener the better. Also, they have the following nutrients:
- Vitamin K
- Vitamin C
4. Tomatoes: They are low in calories but are packed with a lot of nutrients for your health, including lycopene. This nutrient has several benefits, including:
- Prevention of certain cancers, including breast, colon, lung, and prostate cancers
- Lower blood cholesterol
- Decreased risk for hypertension
- Protection for the heart
- Improved eyesight
- Better digestion of food and nutrients
3. Bell Peppers: While the red ones are considered the most nutritious of all variants because of the presence of lycopene, green and yellow bell peppers are highly nutritious as well. These veggies come with the vitamins A, B, and K, along with components that can fight cancers and protect the heart, teeth, and gums.
2. Sweet Potatoes: Whether you are a diabetic or you are a smoker, you will benefit from eating sweet potatoes, which are rich in vitamin A and have low glycemic index. They also come with higher protein and fiber than most other vegetables.
1. Allium Foods: Leeks, chives, onions, and garlic are all members of this family of veggies. These foods, especially garlic and onion, have been used in traditional medicine to fight heart diseases and other inflammatory illnesses. They are also experts in fighting colds and cough, while preventing high cholesterol levels and hypertension among many other benefits.
To be healthy, you need vegetables to be a part of your daily diet. Choose from any of the veggies above to ensure you get the maximum benefits these healthy foods can offer.