NO doubt, vegetables are the healthiest foods for our bodies compared to other foods. Vegetables contain lots of vitamins that are needed by the body. In fact, vegetables are recommended by experts to those on a diet. Not only are they very cheap when compared to meat and processed foods, but they are also very low in carbohydrates! They are amazing for our health, full of various vitamins and minerals, as well as being a great source of fiber. However, for many people, there is always the question of what vegetables to eat. If you’re walking down the supermarket vegetable aisle, it can be overwhelming! To make things easier for you all, we’ve put together a list of the 7 healthiest vegetables to make your next trip to the supermarket nutritionally successful.
Garlic isn’t only good for warding off vampires – it can play an important role in maintaining a balanced diet! It comes from the allium family, so it’s related to slot
other shoot-like vegetables like onions, leeks, shallots, and chives. It has been used in the kitchen for thousands of years and as a medicine even longer. Its medicinal benefits have long been traced back, with records of its use going back to ancient Egypt! One cup (4.8oz/136g) of raw garlic, if you eat this much in one day , contain:
– 114% of the manganese required daily
– 84% of the daily requirement of vitamin B6
– 71% of the daily requirement of vitamin C
– 28% of the selenium needed daily
Potent amounts of various healthy minerals and vitamins such as calcium, phosphorus, copper, potassium, thiamine, and riboflavin. The benefits of garlic don’t just stop at the nutrients mentioned above – garlic is also a natural antibiotic! helps reduce the risk of cancer, lowers cholesterol and blood pressure, and even reduces the risk of stroke. The most effective way to get nutrients from garlic is to eat it raw, because the longer it is cooked, the more nutrients it loses.
Another very popular green leafy vegetable is kale. Kale shot to prominence in the early 2010s thanks to health food trends but is quite polarized in its acceptance – people either love it or can’t stand the taste! It’s no surprise, though, that kale grows to such heights, if You weigh the nutritional benefits. One cup (2.4oz/67g) of chopped raw kale has a generous amount of nutrients, containing:
– 684% daily requirement of vitamin K
– 206% of the daily requirement of vitamin A
– 134% of the daily requirement of vitamin C
– 26% of the manganese required daily
A good variety of other vitamins and minerals, such as vitamin B6, riboflavin, copper, potassium, and calcium. Kale can be used in many ways, but is most often used as an essential ingredient in green smoothies. In juice form, it is reported to lower cholesterol “bad” blood, blood pressure, and even lower your blood sugar levels!
Onions can be found as a staple in food cupboards all over the world. Like garlic, they are part of the allium family. They are very nutrient-dense and have many great health benefits. The best part about onions is how versatile they are – you can add them to almost anything, generally making them taste even better! One cup (5.6oz/160g) raw onions have an excellent range of nutrients, containing:
– 11% of daily fiber needs
– 20% of the daily requirement of vitamin C
– 10% of the vitamin B6 and manganese required daily
– A healthy dose of folate and potassium.
It’s true that onions may not sound that impressive when compared to the vegetables mentioned above. What they lack in nutrition, however, they make up for in price and availability. They are available all year round and are always one of the cheapest vegetables you can buy. Add up the facts that they are packed full of antioxidants and have cancer-fighting properties, and that they are a great vegetable!
Green beans, sometimes referred to as peas, are not a vegetable. Technically they are legumes, like beans, because they are the seeds of the pea plant. However, they are more often eaten in the same way as vegetables, unlike other legumes such as beans or lentils.
One cup (5.1oz/145g) of raw peas contains:
– 16% of the daily protein requirement
– 97% of daily vitamin C needs
– 45% of the daily requirement of vitamin K
– 30% of the fiber and manganese needed every day
– 26% of thiamine required daily
Powerful amounts of almost all other vitamins and minerals. Green peas are great because they are not only full of nutrients, they are also a great source of protein. This is important for those on a plant-based diet and people looking to reduce their overall meat consumption.
Derived from the cruciferous vegetable family, broccoli can be found in cuisines from all over the world. The most commonly eaten part of the vegetable is the flower of the plant which is called the head. While some discard the thick stem after removing it from the head, it’s actually edible, too – and just as nutritious! One cup (3.2oz/91g) of raw broccoli is absolutely packed with nutrients, containing:
– 135% of daily vitamin C needs
– 116% of the daily requirement of vitamin K
– 10% of the fiber, folate, manganese and vitamin A needed daily
Eating broccoli is also claimed to help reduce the risk of cancer and lower oxidants in your body!
Spinach is part of a wider category of vegetables called leafy greens. Billed by many as one of the healthiest vegetables you can eat, they certainly do not disappoint! Baby spinach is often eaten raw, while mature spinach is most often cooked with other ingredients. One cup (1.1 oz/30g) of chopped raw spinach is more than a delicious addition to salads, containing:
– Only 7 calories
– 56% of the daily requirement of vitamin A
– 181% of the daily required vitamin K
– A healthy variety of manganese, vitamin c and folate in small amounts.
Spinach is also rich in various kinds of antioxidants, which help reduce the risk of chronic diseases. Two of these antioxidants, lutein and beta-carotene, also have ties to reducing cancer risk.
It’s green in color, it’s healthy, but boy does it make your pee smell weird! Asparagus has been enjoyed so long that there is a recipe for cooking it in one of the oldest surviving cookbooks! It’s generally enjoyed in the spring, when the young asparagus shoots are cut before overgrown and woodsy in texture. One cup (4.7oz/134g) of raw asparagus is nutritionally balanced, containing:
– 20% of the daily requirement of vitamin A
– 70% of the daily requirement of vitamin K
– 17% of daily folate requirement
– 16% of the iron needed daily
– 13% of the daily required vitamin C, thiamine and copper
Good levels of various minerals and other nutrients such as fiber, vitamin E, riboflavin, phosphorus, and manganese. Asparagus can be enjoyed in many ways, from soups to salads, and many more. One of the best ways is to keep it simple. Sprinkle the asparagus with a little salt, olive oil and a little Parmesan and bake it in the oven for a delicious yet healthy side! Asparagus is not only delicious but also nutritious, it is also one of the few sources the antioxidant glutathione, which helps the liver by binding to toxins and removing them from your body.