Vegetables are one of the healthiest meals you are encouraged to eat by nutritionists. They contain different nutrients such as fibre, minerals and vitamins. Vegetables also contain low amounts of calories. Some vegetables are very powerful in that they can fight inflammation and reduce the possibility of developing some health complications. Below are some 14 healthiest vegetables on earth you should include in your diet:
Spinach
Spinach is one of the commonly consumed vegetables. This vegetable contains high amounts of nutrients when compared to some vegetables. You will attain enough vitamin K and vitamin A when you frequently consume spinach. Vitamin A reduces the possibility of certain cancers, reduces acne, promotes healthy growth and improves the overall wellness of bones. Spinach also contains high amounts of antioxidants. These antioxidants will help you in your fight against some chronic diseases. Lutein and beta-carotene are special types of antioxidants found in spinach. They protect our bodies from different types of cancer. Spinach also lowers blood pressure, thus improving the functionality and wellness of the heart.
Carrots
Carrots are special types of vegetables. They are edible when raw or can be cooked. Carrots are a good source of vitamin A. Vitamin A boosts the immune system, supports healthy growth, improves the performance of the reproduction system and reduces night blindness. Carrots also contain beta-carotene that provides an orange colour. Beta carotene is also an antioxidant and reduces the risks of cancer. This ranges from prostate cancer and lung cancer. Carrots also contain potassium, vitamin K and Vitamin C. Vitamin K aids in blood clotting and regulating calcium levels. You will notice an improvement in your body functionality and performance once you frequently include carrots in your diet.
Broccoli
Broccoli is a very popular vegetable. It has been linked to numerous health benefits because of its compounds. Broccoli contains sulforaphane and glucosinolate. These are plant compounds and they benefit the body in different ways. Sulforaphane has been proven to protect the body against cancer. This plant compound can also reduce both the number and size of cancer cells in the breast. This prevents the cancer cells from spreading to other parts. People who frequently take broccoli are less likely to suffer from some chronic diseases. This vegetable also lowers the oxidants levels in the blood. Therefore, you are less likely to suffer from heart conditions if you frequently take broccoli. Above all; this vegetable contains different kinds of nutrients such as vitamin K, potassium, manganese and vitamin C, among others.
Garlic
Garlic has for centuries been used as a medicine in the ancient civilization. It is currently included in meals. Allicin is the main plant compound in garlic linked with health benefits. This plant compound can help in regulating blood sugar levels for diabetic people. Frequent consumption of garlic also improves the wellness and the performance of the heart. People struggling with insulin sensitivity can improve this condition by including garlic in their diet. That’s not all; long term consumption of garlic can lower the bad cholesterol levels, commonly known as LDL cholesterol. Garlic also lowers the risks of developing cancer.
Brussels sprouts
Brussels sprouts also fall under vegetables. It is known for its plant compounds that benefit the body in numerous ways. Brussels sprouts contain kaempferol, very powerful antioxidants that protect the cells from damage. Kaempferol is very powerful when it comes to fighting free radicals. Scientific reports have revealed that people who frequently eat Brussels sprouts are less likely to suffer from some chronic diseases. Choose this vegetable if you want to detoxify your body. Brussels sprouts increase the levels of enzymes controlling detoxification. This reduces the possibility of developing colorectal cancer. Brussels sprouts also contain a wide variety of nutrients. These nutrients range from potassium, manganese, vitamin K, vitamin C and vitamin A.
Kale
Kale is leafy green and contains different nutrients. This is one of the reasons kale is considered one of the healthiest vegetables on earth. These nutrients range from copper, calcium, potassium, Vitamin k, Vitamin C, Vitamin A and vitamin B. kale also contains high amounts of antioxidants. These antioxidants promote the wellness and functionality of the heart. Plenty of research has been carried out to prove how powerful kale is. People who frequently drank kale juice were likely to attain a decrease in bad cholesterol and increased levels of good cholesterol. The antioxidants levels in the body also increased. People with high blood pressure can also lower their blood pressure by frequently taking kale juice.
Green peas
Green peas are categorized as starchy vegetables. They contain high calories and carbs when compared to non-starchy vegetables. Despite this, they are one of the healthiest vegetables. They contain different kinds of nutrients. These nutrients range from folate, niacin, thiamin, vitamin A, riboflavin, vitamin K, fibre, protein and vitamin C. Fiber in green peas supports the digestive tract by supporting regular bowel movement. Green peas also contain a plant compound called saponins that helps fight cancer. Saponins also prevent tumour growth and help wither cancer cells.
Swiss chard
Swiss chard is one of the vegetables you should include in your diet. It contains high amounts of minerals and vitamins. Magnesium, manganese, fibre, vitamin K, vitamin C, vitamin A and protein are some nutrients found in Swiss chard. This vegetable is very powerful against diabetes mellitus. It can also help lower blood sugar levels for diabetic people. Swiss chard also prevents cell damage caused by free radicals. This vegetable also contains some antioxidants. These antioxidants protect the body in numerous ways. Therefore, include Swiss chard in your diet if you have been avoiding them.
Ginger
Ginger is one of the spices that have been used since time immemorial. It can be included in desserts and vegetables. Ginger has also for years been used to relieve different sickness. First, it helps relieve nausea because of pregnancy. This has been practically been proven on numerous occasions. Ginger also has anti-inflammatory properties that help deal with inflammatory conditions such as gout, lupus and arthritis. People with osteoarthritis can attain relief from different complications such as knee pain. That’s not all; ginger can also help diabetic people control their condition. Ginger is efficient in controlling blood sugar levels.
Asparagus
This vegetable contains high amounts of minerals and vitamins. Furthermore, it can be included in different diets. Riboflavin, thiamin, vitamin K and selenium are some nutrients found in Asparagus. Asparagus also contains sufficient amounts of folate. Folate reduces the possibility of contracting specific diseases and protects the wellbeing of the fetus. This vegetable also benefits the liver in numerous ways. Your liver will improve in performance when you frequently consume asparagus. Asparagus also speeds up the rate in which toxic materials are excreted from the body through the liver.
Red cabbage
Red cabbage contains antioxidants and plant compounds linked with numerous health benefits. First, red cabbage contains fibre. Fibre enhances the performance of the digestive tract and helps people struggling with weight loss. People looking for a good source of vitamin C should consider red cabbage. Red cabbage is also found inside it. These plant compounds give this vegetable its unique colour. Anthocyanins are also linked with numerous health benefits. Practical studies have revealed that red cabbage can help keep blood cholesterol levels at bay. This is beneficial for the proper functioning of both the liver and the heart. Red cabbage also helps reduce inflammation.
Sweet Potatoes
Root vegetables can also be listed as sweet potatoes. People love them because of their sweet taste. They also contain plenty of health benefits. Manganese, potassium, fibre, vitamin C, protein and vitamin B6 are some nutrients found in sweet potatoes. Sweet potatoes can be consumed when raw or when cooked. It all depends on your taste. This root vegetable also contains beta carotene, which reduces the risks of different types of cancer such as breast cancer and lung cancer. Please note there are different types of sweet potatoes. Some sweet potatoes have additional health benefits than others. Quiapo sweet potatoes help keep blood sugar levels at bay.
Collard Greens
Collard greens have gained popularity over the years because of its rich nutrients. Calcium, protein and fibre are some nutrients you will attain when you consume collard greens. Calcium found in collard greens improves the health of the bones. This mineral also reduces the possibility of contracting osteoporosis. Collard greens also contain high amounts of antioxidants. These antioxidants help fight against different conditions. You are less likely to develop prostate cancer by frequently consuming collard greens.
Kohlrabi
The second name of the Kohlrabi is German turnip. This vegetable can be cook for the consumed raw. Kohlrabi contains high amounts of fibre when consumed raw. Fibre improves the functionality of the digestive tract. This vegetable also contains high amounts of vitamin C. Kohlrabi contains good amounts of antioxidants. These antioxidants help fight diabetes and inflammation. People with high blood sugar levels can significantly lower blood sugar levels by frequently consuming Kohlrabi.
Bottom line
The above vegetables contain different kinds of nutrients. These nutrients support proper health and help fight bacteria causing diseases. Don’t expect instant results, you should eat any of the above vegetables for a while to attain positive results
