Eating lots of vegetables is one of the easiest ways for people to improve their health and well-being. All vegetables contain healthy vitamins, minerals and fiber. However, some stand out for their extraordinary health benefits.
Some individuals benefit more from some vegetables than others, depending on their diet, general health and nutritional needs.
In this article, we list 5 of the healthiest vegetables, along with their most nutritious ingredients.
1. Spinach
Spinach is rich in iron is one of the healthiest vegetables. Spinach is a leafy green vegetable. It is also a great source of calcium, vitamins, iron and antioxidants.
Due to the iron and calcium content, spinach is a great addition to any diet without meat or dairy products.
A cup of raw spinach consists mainly of water and contains only 7 calories. It also provides the following nutrients:
- high amounts of vitamin A
- vitamin C
- magnesium
- folic acid
- iron
- calcium
- antioxidants
Spinach also provides a good amount of iron for energy and healthy blood and a good level of magnesium for the functioning of the muscles and nerves.
2. Kale
Kale is a very popular green vegetable with many health benefits. Provides 7 calories per cup of raw leaves and good amounts of vitamins A, C and K.
Kale can benefit people with high cholesterol. A small study indicates that men with high cholesterol who drank 150 milliliters of kale daily for 12 weeks showed:
- a 10 percent decrease in low-density lipoprotein, or “bad” cholesterol
- a 27 percent increase in high density lipoproteins or “good” cholesterol
Other studies show that kale juice reduces blood pressure, cholesterol in the blood and blood sugar levels.
3. Broccoli
Broccoli is an extremely healthy vegetable belonging to the same family as cabbage, cabbage and cauliflower. These are all the vegetables of the cross. Each cup of chopped and boiled broccoli contains:
- 55 calories
- the full daily requirement for vitamin K.
- twice the daily recommended amount of vitamin C
Consuming many cruciferous vegetables can reduce the risk of cancer, which may be due to the fact that these vegetables contain sulphafarane. In animal research, sulforaphane reduced the size and number of breast cancer cells and prevented tumor growth.
4. Peas
Peas are sweet, starchy vegetables that offer 134 calories per cooked bowl. It is also high:
- fiber, at 9 grams per serving
- protein, at 9 grams per serving
- vitamins A, C and K
- some vitamins B
Green peas are a good source of plant protein and their consumption is an effective way for vegetarians and peasants to increase their protein intake.
Peas and other legumes contain fiber that supports good bacteria in the intestine to ensure regular bowel movements and healthy digestive tract.
They are also rich in saponins, which are plant compounds that can provide antioxidants and anti-cancer benefits.
5. Sweet potatoes
Sweet potatoes are root vegetables that provide 103 calories and 0.17 grams of fat per average potato when they are baked with the skin. Each potato also contains:
- much more than the adult’s daily requirement for vitamin A.
- 25 percent of the vitamin C and B-6 requirements
- 12% of their potassium needs
- beta-carotene, which can improve eye health and fight cancer
Sweet potatoes can benefit people with diabetes. This is because they are low in the glycemic index and have a high fiber content to help regulate blood sugar.
