It’s no secret that vegetables are good for your health, and this is well supported by numerous studies. Like all things, not everything is created equal, and some are better than others, which is why we’ve put together a short list of some of the most nutritious vegetables to put in your body.
- Spinach is rich in iron, potassium, magnesium, carotenoids, as well as vitamins A, B, C, E and K; it contains many vitamins and minerals essential for blood clotting, bone metabolism and a healthy immune system, as well as anti-aging antioxidants to help fight inflammation. Spinach is also relatively tasteless, making it easy to add to soups, salads, and smoothies, and it’s low in calories at around 6 calories per cup.
- Cauliflower is a cruciferous vegetable rich in vitamins C and K, calcium, fiber, potassium and folic acid. It also contains phytonutrients that have immune, anti-aging and anti-cancer properties. Cauliflower can be eaten raw or cooked, making it a good choice to add to salads, rice, or just as a snack.
- asparagus may be one of the healthiest vegetables, in addition to being low in calories at around 4 calories per stalk, it is high in fiber, potassium, folic acid, amino acids asparagine, as well as vitamins A , B6 and K. Asparagus has a natural diuretic effect to help rid the body of excess water, bloating and sodium.
- Carrots are excellent for your eyes thanks to their vitamin A and carotenoid content. Besides making a great crispy snack, they’re packed with vitamins B, C and K, as well as potassium and insoluble fiber that help protect against cancer.
- Broccoli is another cruciferous vegetable rich in vitamins and nutrients that help support heart health, fight cancer, and rebalance blood sugar. Broccoli is also low in calories and high in fiber, so it will help you feel full. Broccoli also contains about 2.6 grams of protein per 100 gram serving according to the USDA.
- Microgreens are not just a garnish as they contain 4 to 40 times more nutrients by weight than their adult counterparts as well as a greater variety of polyphenols which help prevent free radical buildup and reduce the risk of disease. Alzheimer’s and heart disease.
- Sweet potatoes can be the sweetie of veggies, plus they’re full of vital nutrients, fiber, potassium, beta-carotene, plus vitamins B6 and C. Sweet potatoes have a lower glycemic index than regular potatoes and can help maintain normal blood sugar levels.
- Brussels sprouts are great for fighting inflammation and helping with methylation, which is the biochemical pathway in the body that down-regulates inflammation and keeps detoxification pathways working properly. Brussels sprouts also help improve heart health, rebalance blood sugar and prevent cancer.
- Garlic and onions are packed with anti-aging antioxidants and sulfur compounds that may help reduce the risk of ovarian, oral and colon cancer. One study found the combination reduced the risk of breast cancer, and other studies suggest they may help relieve intestinal problems because they promote the growth of healthy bacteria in the digestive system.
- kale may have a reason to be trendy as it contains glucosinolates which are broken down into biologically active compounds during digestion which may help protect cells from DNA damage, help inactivate carcinogens, reduce inflammation and stimulate cell death to reduce the risk of cancer. Kale is rich in calcium, copper and potassium, as well as vitamins B and K, which makes it excellent for brain, heart and bone health.
- Mustard greens, turnips and green cabbage are excellent sources of vitamins A, C, E and K as well as iron, potassium, magnesium and folate, among others. They also contain glucosinolates which have been shown to have anti-inflammatory, antiviral and antibacterial properties which can help inactivate carcinogens and prevent tumor formation and metastasis.
- Seaweed/ Sea vegetables are not very popular but contain a variety of beneficial minerals and health-promoting trace elements; they are also abundant in vitamins B, C and K and are one of the most effective ways to obtain the iodine necessary for the production of thyroid hormones. Nori, dulse, kombu, kelp, and Irish moss are also anti-inflammatory and help balance blood sugar.
- Beats are an excellent source of fiber at 3.5 grams per cup, which will help slow digestion and keep you feeling full longer while helping to prevent blood sugar spikes. Fiber will also help lower LDL cholesterol by preventing it from being absorbed in the digestive tract. Beats are high in folate, which is essential for fetal development, and has been shown to help lower blood pressure.
- peppers can help you eat the rainbow because they come in a variety of colors that are low in calories yet high in anti-aging antioxidants, folic acid, fiber, potassium, as well as vitamins A and C. Green peppers also contain lutein which helps protect eyesight. These colorful vegetables are great raw or cooked, making them great food choices for snacking.
- green peas contain slightly more carbs than other non-starchy vegetables, but they’re still good for you. They are full of vitamins A, C and K as well as fiber, folate, niacin, thiamin and riboflavin. Green peas also contain about 6 grams of protein per 100 grams.
This phrase “Eat the Rainbow” is a good rule of thumb for consuming a wide variety of fruits and vegetables, which has been proven time and time again to be the easiest way to improve well-being. general, to maintain and help with weight management and to help prevent diseases such as heart disease, high cholesterol and cancer. Food can be used as medicine, what a wonderful thing, provided it is healthy food.
As with anything you read on the internet, this article should not be construed as medical advice. please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide medical diagnosis, advice, treatment, or endorsement.
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