Top 10 Most Nutritious And Healthiest Vegetables

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Everyone wants to lead their way to a healthier and longer life. The very first step to reach for this you should know that only loading up your cart with a bunch of veggies is not going to help you; until and unless that dozens of vegetables are packed with dense nutrients and meet your whole body’s essential requirements.
So to help you out in finding the powerhouse vegetables that should be a part of your kitchen, we are bringing you the list of top 10 healthiest vegetables on the planet that you should eat-

Top 10 Most Nutritious And Healthiest Vegetables:

1. SWEET POTATOESsweet potato

Nutritional Value
Source of Vitamin A, Vitamin C, Vitamin B6, Vitamin E, Thiamine, Riboflavin and Minerals- Calcium, Potassium & Manganese.
100g Sweet Potatoes Contain:
Calories- 86Kcal
Carbs- 20g
Sugar- 4.2g
Fiber- 2.1g
Fat- 0.1g
The vibrant orange colour, sweet potatoes are classified as a root vegetable and are high in a form of vitamin A, called beta-carotene. They are not only readily available, inexpensive and delicious in taste but also provides many other health benefits.
One of the varieties of sweet potato called Caiapo provides additional benefits to your health. Caiapo is a white sweet potato that may have an anti-diabetic effect.
Studies show that people with diabetes who consumed sweet potatoes, found reduction in their blood sugar and blood cholesterol levels.
Sweet potatoes are high in vitamin B6, that helps reduce the chemical homo-cysteine in your body, which has been linked with degenerative diseases and heart attack risks.

2. ASPARAGUSasparagus benefits

Nutritional Value
Source of Vitamin A, Vitamin C, Vitamin E, Selenium, Vitamin K, Thiamine, Riboflavin and Minerals-Calcium, Magnesium, Zinc, Iron, Phosphorus & Chromium.
100g Asparagus Contains:
Calories- 20Kcal
Carbs- 3.9g
Sugar- 1.9g
Fiber- 2.1g
Fat- 0.1g
This spring vegetable is rich in several vitamins, minerals & fiber. Asparagus is an excellent addition to any diet, besides chromium, a mineral is present in it, that promotes the ability of insulin to transport glucose from the bloodstream into cells.
Asparagus is rich source of glutathione, a detoxifying compound that helps break down carcinogens and free radicals also. Thus it protects your body against certain forms of cancer, such as bone, colon , breast, larynx and lung cancers and helps neutralise cell damaging free radicals.
Just half a cup of asparagus can fulfil one-third of your daily folate needs and offer protection from disease and can help control neural tube birth defects during pregnancy . According to studies, it may help slow aging process. Healthy levels of folate and B12 help prevent cognitive impairment and boosts your brain enhancing response speed and mental flexibility.
Studies also has shown that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxic level.

3. KALEbenefits of kale

Nutritional Value
Source of Vitamin A, Vitamin C, Vitamin K, Omega-3 Fatty Acids and Minerals-Manganese, Calcium, Potassium, Iron & Magnesium
100g Kale Contains:
Calories- 49Kcal
Carbs- 9g
Protein- 4.3g
Fiber- 2g
Fat- 0.9g
Kale also known as “borecole” is a form of cabbage with green or purple leaves, in which the central leaves do not form a head. It is one of the most nutrient rich foods on the planet, well-known for its health-promoting qualities, high in antioxidants, fiber, carotenoids & folic acid and low in calories, fat, carbs & sodium.
Vitamin C present in kale helps recharge beta-carotene and Vitamin E when they are oxidised. Vitamin A found in kale boosts body’s immune system and the vision. Dietary fiber reduces cholesterol and blood sugar levels. Kale is a Vitamin K-rich vegetable that aids in synthesis of osteocalcin to fortify bones.
Omega-3 fatty acids present in kale have anti-inflammatory properties. It supports heart health lowering bad cholesterol(LDL) and increasing the ratio of healthy cholesterol(HDL) by 27%, besides flavonoids and carotenoids free your body from oxidative stress that caused by free radicals.
The power house chemicals, glucosinolates of kale break down during the chewing and digestion process into active compounds that inhibit cancer cell growth.
Fact- Kale has more iron content than beef and more calcium than milk, per calorie.

4. BROCCOLIhealth benefits of BROCCOLI

Nutritional Value
Source of Vitamin B9, Vitamin C, Vitamin K and Minerals-Calcium, Potassium & Selenium.
100g Broccoli Contains:
Calories- 34Kcal
Carbs- 7g
Sugar- 1.7g
Fiber- 2.6g
Fat- 0.4g
Broccoli belongs to the cruciferous family of vegetables. It is rich in glucosinolate, a sulfur-containing plant compound and also contains sulforaphane, a by-product of glucosinolate.
Sulforaphane is significant and has proven to have a protective effect against cancer, besides it’s high in antioxidant and anti-carcinogen compounds that prevent the cancer development.
Fiber found in broccoli helps prevent diabetes by lowering blood sugar levels. Eat one cup broccoli as it may help prevent other types of chronic disease, too. Broccoli promotes healthy eyes, as it helps prevent age-related degeneration and cataracts.
It is found in 2010 animal study, that broccoli sprouts consumption could protect the heart from disease-causing oxidative stress by lowering levels up to 116%. It is recommended to include broccoli in pregnancy diet because it has a high content of folic acid.
Fact- The taste of broccoli comes from its sulphur containing compounds that provides spicy and bitter taste to it.

5. CARROTSBenefits Of Carrots For Skin and Hair

Nutritional Value
Source of Vitamin A, Vitamin C, Vitamin B6, Folate, Vitamin K and Minerals-Copper, Potassium, Phosphorus, Calcium & Manganese.
100g Carrots Contains:
Calories- 41Kcal
Carbs- 9.6g
Sugar- 4.7g
Fiber- 2.8g
Fat- 0.2g
Carrots are naturally sugary, delicious and crunchy in taste and a healthy addition you can make to your vegetable list in your diet plan. These root vegetables are packed with vitamin A and provide 428% of the daily recommended value.
These crunchy sweet carrots contain beta-carotene antioxidant an antioxidant that gives carrots their vibrant orange colour and could help in inhibiting and fighting cancer. It also contains poly-acetylene antioxidant, falcarinol. In research & studies on animals, it is found that falcarinol is carrots may help fight against cancer by destroying pre-cancerous cells and tumors.
In fact, one study found that individuals who took each serving of carrots per week, the risk of prostate cancer decreased by 5%.
Vitamin C, water soluble antioxidant present in carrots help your body maintain healthy connective tissue, teeth and gum. Its antioxidant property help you protect from diseases and cancers by scavenging action on harmful free radicals.
Potassium, the mineral found in carrots is very important component of cell body fluids that aids in controlling blood pressure and heart rate by countering effects of sodium.

6. SPINACH

benefits of spinach
image: authoritynutrition.com

Nutritional Value
Source of Vitamin A, Vitamin C, Vitamin B6, Vitamin B12, Vitamin K and Minerals-Magnesium, Iron, Copper, Potassium, Phosphorus, Calcium & Manganese.
100g Spinach Contains:
Calories- 23Kcal
Carbs- 3.6g
Sugar- 0.4g
Fiber- 2.2g
Fat- 0.4g
This leafy green known for good health tops the chart as one of the healthiest vegetables, considering its impressive nutrient profile.
The dark green colour of spinach indicates high level of chlorophyll and health promoting carotenoids-beta carotene, lutein and zeaxanthin present in it.
One cup contributes to 30 grams of raw spinach is capable of meeting 56% of your daily vitamin A needs in addition your entire daily vitamin K requirement.
The phytochemicals and a great deal of antioxidants antioxidants spinach contains have been associated with anti-inflammatory and anti-cancerous properties which can help reduce the risk of chronic disease, improves eye-sight, prevent macular degeneration and cataract.
Spinach consumption has also proven to be beneficial for heart health, as it may lower blood pressure level.

7. GREEN PEAShealthy vegetables

Nutritional Value
Source of Vitamin B6, Vitamin B9, Vitamin E, Vitamin K Vitamin A, Vitamin C and Minerals-Iron, Manganese, Iron, Calcium, Phosphorus, Molybdenum & Potassium
100g Green Peas Contain:
Calories- 77Kcal
Carbs- 14g
Sugar- 5g
Fiber- 5g
Fat- 0g
These little green spherical seeds not only add a sweet and starchy flavor to you dish but also are rich in a variety of antioxidants like Vitamin A, Vitamin C & Vitamin E that are very beneficial in maintaining heart health.
Green peas are rich in folic acid and therefore recommended for the pregnant women. The Vitamin B9 in green peas helps prevent birth defects in babies.
Alpha-linolenic acid is found in adequate amount in green peas, is a healthy omega-3 fattty acid.
Green peas are high in fiber and support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.
Besides, green peas are rich in saponins, a type of plant compound particularly known for its anti-cancer effects. Research has shown that saponins present in green peas may help fight cancer by reducing tumor growth and by destroying the cancer cells.
Green Peas contain carotenoids known as lutein and zeaxanthin which prevent eye diseases in elderly.

8. BRUSSELS SPROUTShealthiest fruits and vegetables

Nutritional Value
Source of Vitamin A, Vitamin C, Vitamin E, Vitamin K, Omega-3 Fatty Acids and Minerals-Iron, Manganese, Iron, Calcium, Phosphorus, Molybdenum & Potassium
100g Brussels Sprouts Contain:
Calories- 43Kcal
Carbs- 9g
Sugar- 2.2g
Fiber- 3.8g
Fat- 0.3g
Brussels sprouts are very nutrient-dense and each serving adds a very good amount of vitamins and minerals to your diet.
The leafy green vegetables are a member of the Gemmifera Group of cabbages, grown for its edible buds and contain the same health-promoting plant compounds.
Brussels sprouts contain an antioxidant called kaempferol, that is particularly effective in preventing cell damage.
Studies on animals show that kaempferol fights against free radicals, which cause oxidative damage to cells and contribute to chronic disease and excessive inflammation.
Vitamin C helps keep eyes protective by providing increased protection against UV light damage. Zeaxanthin antioxidant present in Brussels sprouts filters out harmful light rays and help protect your eyes by warding off damage from macular degeneration.
Brussels sprout consumption provides detoxification support to your body.
One study has revealed that eating Brussels sprouts led to an increase of 15–30% in some of the specific enzymes that control detoxification, which could decrease the colorectal cancer risk.
Tip- Don’t overcook your Brussels sprouts as this reduces the levels of nutrients.
Fact- Brussels sprouts are particularly rich in proteins as compared with other green vegetables.

9. BEETROOT

Health Benefits of Beetroot Juice
image: healthline.com

Nutritional Value
Source of Vitamin B9(Folate), Vitamin C and Minerals-Iron, Manganese & Potassium
100g Beets Contain:
Calories- 43Kcal
Carbs- 10g
Sugar- 7g
Fiber- 2.8g
Fat- 0.2g
Beetroot is a root vegetable, scientifically known by “Beta vulgaris”. Red beet, table beet, garden beet, or simply beet are its other names. Beets are packed with essential nutrients and are a great source of fiber. There’s a powerful antioxidant known as betalains that is almost exclusive to beets.
Betalains have the ability to curb inflammation in the body, and as such they can help fight against cancer and reduce the symptoms of arthritis.
Besides, beets are also a wonderful source of fiber, which helps keep the digestive system on track.
Folate present in beetroot is very important for tissue development and cell function and particularly it is important for pregnant women.
Potassium rich beetroots can help reduce blood pressure levels and have positive effect on cardiovascular health.

10. RED BELL PEPPERSRed Bell Pepper

Nutritional Value
Source of Vitamin B3, Vitamin C, Vitamin B6, Vitamin E, Vitamin K, Folate and Minerals-Copper, Potassium, Phosphorus, Calcium & Manganese.
100g Red Bell Peppers Contain:
Calories- 31Kcal
Carbs- 6g
Sugar- 4.2g
Fiber- 2.1g
Fat- 0.3g
Bell peppers or “Capsicum annuum” are the fruits of plants from the nightshade family. Also know by other names, such as sweet pepper or capsicums. You can eat Bell peppers as vegetables, either raw or cooked, besides you are going to be get a host of benefits that makes it worthwhile. These healthy red bell peppers are just ripened green bell peppers as they get fully mature.
The highest amount of Vitamin C is concentrated in the red bell peppers only. This makes them an important vegetable to help bolster your immune system, which leads to better overall health and fewer instances of illness both in the short term as well as long-term degenerative diseases.
The shiny bright red peppers contain several phytochemicals and carotenoids, particularly beta-carotene, which are packed with antioxidant and anti-inflammatory benefits.
Bell peppers is recommended to individuals with current kidney problems as it contains low level of potassium and is therefore considered best for kidney supportive diet.
Red bell peppers contains rich minerals like manganese and magnesium that are very beneficial for bone-building. Bell peppers are low in calories and fat, so make it a great addition to a weight-conscious diet, as you can eat them and feel satisfied.
Tip- Always choose red bell peppers that have deep vivid colours, taut skin free of spots and blemishes to get the complete health benefits.

Also ReadTop 10 Healthiest Fruits And Their Benefits

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