Top 10 healthy vegetables
- Broccoli & Kale
Broccoli and kale are cruciferous vegetables with nutritional benefits as bold as their color. A cup of fresh broccoli contains 2.4 grams of fiber. Cooked broccoli contains over 5 fiber grams per cup. Loaded with vitamins and minerals, broccoli also contains polyphenols. They contain important polyphenols that aid in preventing degenerative diseases and cancers. Kale also has long been touted ‘superfood.’ It provides more vitamin C than an orange per serving, along with rich amounts of fiber and vitamin A.
- Brussel sprouts
These tiny vegetables are a great source of folic acid, a B-vitamin that protects against neural tube defects in babies. Brussel sprouts are also loaded with fiber and notable amounts of other nutrients, such as calcium, vitamin K, vitamin A, vitamin C. A half-cup serving of brussels sprouts provides 25 calories.
- Red Bell Peppers & Spinach
Both red bell peppers and spinach are “superfoods” that you should include daily. Containing twice the vitamin C content of oranges, red bell peppers are also rich in antioxidants. In addition to an array of health-protective antioxidants, spinach also offers an abundance of vitamin A, vitamin K, folate, mangesium and iron. Choose organic red bell peppers and organic spinach.
Eggplants are also one of the best dietary sources of antioxidants, in addition to providing plenty of soluble fiber. In addition to promoting regular and easy bowel movements, soluble fiber contributes to healthier blood sugar and blood cholesterol levels.
Spinach is packed with carotenoids—antioxidants that promote healthy eyes and help prevent macular degeneration, the leading cause of blindness in older adults. Cooking the green helps make lutein (a carotenoid) more absorbable by your body
- Alfalfa sprouts
This tiny beast is rich in beta-carotene, an antioxidant that protects against lung cancer and helps keep skin healthy, hair, nails, gums, glands, bones, and teeth. It’s also a good source of vitamin E, which may help prevent heart attacks, stokes, and lowers the risk of death from bladder cancer.
Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. Don’t discard the leaves! Beet greens are the most nutritious part of the vegetable and can be cooked like any other dark leafy green.
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
- Green Beans
Green beans contain a lot of vitamin K which is important for healthy bones and anti-inflammatory nutrients that may reduce the severity of diseases where inflammation plays a major role, such as asthma, osteoarthritis and rheumatoid arthritis.
Aside from promoting healthy skin, asparagus also contains fiber and vitamin B6. It is a good food for pregnant women to consume due its high levels of folate, which also promotes heart health. Another advantage is that it is low in sodium, but contains potassium, and helps to maintain a healthy large intestine.