List of Most Healthy Vegetables

 

List of Most Healthy Vegetables

Most people are struggling with healthy feeding due to issues of health especially those fighting cancer and blood sugar. Most vegetables look unedible but they have great value to our bodies.

Below is a list of such vegetables which shall help you feed healthy:

Okra(Bamia/Mabenda)

Sometimes called “lady’s finger,” okra is a flowering plant with edible seed pods. Though technically a fruit, okra often gets used like a vegetable in cooking. 

Okra is low in calories but packed full of nutrients. The vitamin C in okra helps support healthy immune function. Okra is also rich in vitamin K, which helps your body clot blood.

It has antioxidant called polyphenols, including vitamins A and C which fights cancer and controls blood sugar.

Kale (Skuma)

Kale provides a good source of potassium along with calcium and vitamins A, B, C, and K. As a fiber-rich, nutrient-packed food, adding it to meals can help to increase overall nutrient intake while helping to improve blood pressure and cholesterol levels.

Cabbage

Whether you enjoy cabbage in a salad, charred on the grill, or mixed into a stir-fry, you’ll be helping protect against inflammation thanks to the vegetable’s protective phytochemicals. Similar to onions, cabbage also contains quercetin, one reason why it’s so powerful in helping the body in this way.

Leeks

Leeks—which are in the same veggie family as onions—have been shown to support the immune system, heart, gut, skin, and eyes. Eating them regularly has also been linked to protecting against certain types of cancer, including breast cancer and gastric cancer.

BeetsRoots

Similar to spinach, cauliflower, and hot peppers, regularly eating beets can help keep blood pressure levels from rising. This veg is also great for liver health, helping protect against oxidative damage and inflammation. If you work out a lot, drinking beet juice or eating beets can help your body recover. Some studies suggest it may actually help with endurance too.

Carrots

You may already know that the beta carotene in carrots (which gives them their rich, orange color) is beneficial for eye health. Carrots may also be protective against certain cancers such as lung cancer and colorectal cancer. 

Peas

Peas may be small but they’re another good source of soluble fiber. They’re also a great source of protein—a nutrient not many vegetables have in abundance. In fact, peas are so high in protein that pea protein has become a popular powder, used to add to smoothies, protein bars, and even baked goods.

Eggplant(Biringanya)

Eggplant is that it’s straight-up full of fiber. Each eggplant has a whopping 16 grams of the nutrient. The fiber in eggplants is particularly high in soluble fiber, which is key for digestive health and avoiding constipation. Eggplant also has 5 grams of protein, 49 milligrams of calcium, and 77 milligrams of magnesium, among other nutrients.

Spinach

It wouldn’t be a list of the healthiest vegetables without some greens, right? Of all the different types of greens, spinach is the most nutritious. A run-down of the major nutrients it’s high in iron, fiber, potassium, vitamin C, folate, vitamin A, and vitamin E. The nitrates in spinach may help to improve blood pressure while the rich source of lutein and zeaxanthin help to support eye health and the vegetable is versatile. “This dark green leafy vegetable can be added into everything from smoothies to salads and even baked goods. 

Hot peppers

While you may not be able to eat a ton of hot peppers in one setting—or hey, maybe you can—if adding a few to your meals will benefit the body in many ways. As a rich source of the anti-inflammatory compound capsaicin, hot peppers may help to reduce blood pressure levels as well as improve blood glucose levels, capsaicin provides metabolism benefits as well.

Bell peppers

Another pepper that makes the list is the bell pepper. Bell peppers are so beneficial is that they are high in vitamin C. They are not fruits like oranges and strawberries that are good sources of immune-supporting nutrients. One medium bell pepper has 152 milligrams of the nutrient, more than what you need for the entire day.

Broccoli

Broccoli is rich in glucoraphanin, a compound that is converted into the powerful antioxidant sulforaphane. This may help to improve blood sugar and cholesterol levels as well as fight against oxidative stress. Glucoraphanin is linked to helping protect against certain types of cancer, a pretty major benefit. Broccoli is also an unexpected source of calcium, with 43 milligrams per cup.

Tomatoes

Like avocados, tomatoes are technically a fruit, but many people consider them a vegetable. They’re rich in antioxidants. One, in particular, is lycopene, which is linked to reducing the risk of certain cancers and heart disease.

Cauliflower

These days, cauliflower is everywhere, taking the form of rice, mashed potatoes, and pizza crust. Considering the cruciferous veggie’s many health benefits, this is definitely a good thing.

Both dietitians favor it because it’s high in antioxidants that protect against inflammation as well as because it contains magnesium [which supports muscle and nerve function], phosphorus [needed to repair and protect cells], and potassium

Avocado

One-third of a medium avocado provides 20 vitamins and minerals, unsaturated fat, and fiber. That’s a lot of nutrient variety!

Avocado helps keep blood sugar levels steady and the unsaturated fats in avocado are linked to helping protect against type two diabetes and cardiovascular disease. Important for cell health and maintaining normal blood pressure.

Onions

Onions may make you tear up when you’re cooking with them, this veggie is rich in inflammation-fighting antioxidants. The biggie it contains is quercetin, which is beneficial for cardiovascular health.

Spaghetti squash

Spaghetti squash often can provide a higher fiber, lower carb alternative to traditional pasta. Like carrots and sweet potatoes, spaghetti squash is high in beta-carotene and it also contains vitamin C and calcium.

Sweet potatoes

Most dietitians say that they like sweet potatoes because, like carrots, they’re a good source of beta-carotene. It’s lower on the glycemic index, meaning it won’t spike blood sugar levels as much. Sweet potatoes are also higher in fiber than white potatoes.

Brussel sprouts

Brussels sprouts are rich in antioxidants, including kaempferol, which may help to reduce inflammation and cell damage. Besides that, Brussels sprouts are also a good source of fiber, potassium, and vitamin C.

Jicama

Jicama is a root vegetable that has a slightly sweet and nutty flavor. It provides a high-fiber, low-carbohydrate alternative to starchier root vegetables such as potatoes. The combination of fiber, antioxidants, potassium, and nitrates that jicama contains may have a positive impact on both cholesterol and blood pressure levels.

Celery

It contains the compound apigenin, which may offer anti-inflammatory, antiviral, and antibacterial properties. Maybe now we’ll look at the veggie in a whole new way and not just as a vehicle for peanut butter!

It bears repeating that all vegetables have nutritional benefits

 

 

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