2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Everyone knows that vegetables are good for health. Most vegetables are low in calories but high in vitamins, minerals and fiber.
However, some vegetables stand out from the rest with additional proven health benefits. Here 14 of the healthiest vegetables on Earth and why you should include them in your diet.
1. Spinach
This one leafy vegetables is one of the healthiest vegetables. One cup (30 grams) of raw spinach provides 56% of the daily requirement of vitamin A plus all the necessary daily amount of vitamin K - all with only 7 calories. Spinach also contains many antioxidants that can help reduce the risk of chronic diseases. A study found that dark green leafy vegetables such as spinach are high in beta-carotene and lutein, two types of antioxidants that are associated with a reduced risk of developing cancer.
2. Carrots
Carrots have huge amounts of vitamin A, which provides 428% of the recommended daily value in just one cup (128 grams). They contain beta-carotene, an antioxidant that gives carrots their orange color and can help prevent cancer.
3. Broccoli
They are rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate. Sulfaraphane has been shown to have a protective effect against cancer.
4. Garlic
Garlic has a long history as a medicinal plant in ancient China and Egypt. The main active ingredient in garlic is allicin - a plant compound that greatly contributes to the various benefits of garlic. Several studies have shown that garlic can regulate blood sugar as well as stimulate heart health.
5. Brussels sprouts
Like broccoli, Brussels sprouts are a member of the cruciferous vegetable family and contain the same plant compounds as broccoli. Brussels sprouts also contain campherol - an antioxidant that can be especially effective in preventing cell damage. An animal study found that campherol could prevent oxidative cell damage and prevent chronic disease.
6. Cale
Like other leafy vegetables, kale is well known for its health benefits, including its nutrient and antioxidant content.
7. Green peas
Peas are considered a starchy vegetable. This means that it has more carbohydrates and calories than non-starchy vegetables and can affect blood sugar levels when consumed in large quantities. One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamine, niacin and folate.
8. The Swiss Chard
Swiss chard is low in calories, but has many important vitamins and minerals. One cup (36 grams) contains only 7 calories, but 1 gram of fiber, 1 gram of protein and many vitamins A, C and K, manganese and magnesium. Swiss chard is especially known for its potential to prevent damage caused by diabetes.
9. Ginger
Ginger root is used as a spice in everything from vegetable dishes to desserts. Ginger has also been used as a natural remedy for diseases. Several studies have confirmed the beneficial effects of ginger on nausea. In a study of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared with placebo.
10. Asparagus
Only half a cup (90 grams) of asparagus provides one third of the daily needs of folic acid. This amount also provides a lot of selenium, vitamin K, thiamine and riboflavin. Getting enough folate from sources like asparagus can provide protection against some diseases.
11. Red cabbage
This one healthy vegetables belongs to the cruciferous family of vegetables and contains antioxidants and health properties. One cup (89 grams) of raw red cabbage contains 2 grams of fiber, as well as 85% of the daily intake of vitamin C. Red cabbage is rich in anthocyanins - a group of plant compounds that contribute to its different color, as well as a whole bunch of healthy benefits.
12. Sweet potatoes
Sweet potatoes have an orange color, sweet taste and impressive health benefits. A medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese. They also contain a high form of vitamin A called beta-carotene.
13. Collard Greens
Collard greens is a green leafy vegetable, a cousin of cabbage and broccoli, with large leaves. It is a very rich in nutrients vegetable. One cup (190 grams) contains 5 grams of fiber, 4 grams of protein and 27% of daily calcium needs.
14. Alabash
Also known as turnip, alabash is super healthy vegetablewhich can be eaten raw or cooked. However, the raw material is high in fiber. Studies show that the antioxidant content in alabasha makes it a powerful tool against inflammation and diabetes.
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