10 Mar The 7 Healthiest Vegetables
Eating a diet consisting of many different vegetables is an easy way to get all of the nutrients you need.
Vegetables are packed with vitamins and minerals, and provide you with the energy you require to live an active life.
But which veggies deliver the most nutritional value?
This article will highlight the 7 healthiest vegetables to help you improve the quality of your diet.
Kale is a nutrient-dense vegetable with high levels of Vitamins A, K, C, and B6.
It also contains many trace minerals including calcium, copper, potassium, manganese and magnesium.
Kale is high in protein and fibre, while low in calories – making it an excellent option for people trying to lose weight.
Some of the other benefits of Kale include:
- It is packed with antioxidants, flavonoids and polyphenols that reduce oxidative stress
- Kale reduces the risk of cholesterol and heart disease
- It contains two cancer-fighting substances (sulforaphane and indole-3-carbinol) and studies have shown it reduces the risk of cancer
- It contains the carotenoid antioxidants lutein and zeaxanthin, which help to protect the eyes
Spinach is another leafy green vegetable that really packs a punch!
It contains high levels of iron, calcium, and Vitamins A, C, K1, and B9 (folic acid).
It also has small amounts of potassium, magnesium, vitamin E, and vitamin B6.
The main health benefits of eating spinach include:
- It contains several important compounds including Lutein (improves eye health), Kaempferol (reduces cancer risk), Quercetin (anti-inflammatory) and nitrates (improves heart health).
- It reduces oxidative stress, which is a leading cause of disease
- It can lower your blood pressure
Don’t let their small size fool you, peas are heavy hitters when it comes to nutrition.
They contain high levels of Vitamins A, K, and C as well as folate, thiamine, manganese, iron, and phosphorous.
Peas are packed with fibre and protein, which makes them a great vegetable for anyone attempting to build muscle or lose weight.
Some other great benefits of eating peas include:
- They can help to regulate blood sugar levels
- They help with digestion by feeding good bacteria in your intestines
- Peas can help to reduce the risk of high blood pressure and heart disease
- The high level of anti-oxidants in peas reduces inflammation and reduces the risk of cancer
- Peas have a low glycemic index, which makes them ideal for diabetes sufferers
Broccoli is a cruciferous vegetable that is related to kale, cabbage and Brussels sprouts.
It is often referred to as a super vegetable, because of all of the nutrients it contains.
Broccoli is high in vitamin C, vitamin K, folate, manganese, potassium and iron. It is also an excellent source of fibre and protein.
Broccoli is delicious and can be enjoyed cooked or raw.
It works beautifully in a stir fry, vegetable pie, or simply steamed.
The main benefits of eating broccoli include:
- Broccoli is a rich source of anti-oxidants including Sulforaphane, Indole-3-carbinol, Carotenoids, Quercetin, and Kaempferol
- Broccoli has been shown to reduce oxidative stress, which protects against many forms of cancer
- Broccoli can lower cholesterol levels
- Broccoli contains carotenoids that can improve eye health
Carrots are an affordable root vegetable packed with nutrients including vitamin A, biotin, vitamin K1, Potassium, and vitamin B6.
They also contain a lot of soluble fibre and complex carbohydrates.
Carrots have many anti-oxidants including Beta-carotene, Polyacetylenes, Alpha-carotene, Lutein, Lycopene, and Anthocyanins.
The main reasons to eat more carrots include:
- Lower risk of cancer, including prostate cancer, colon cancer, and stomach cancer
- Carrots are filling, which makes them useful for losing weight
- Carrots can improve your eye sight thanks to the vitamin A and caroteneoid content
Brussels sprouts are a strange looking little vegetable that are quite delicious and incredibly healthy.
They contain a significant amount of vitamin K, vitamin C, vitamin A, folate and manganese.
They are also an excellent source of fibre, protein, and healthy carbs.
Other reasons to enjoy Brussels sprouts regularly include:
- High levels of antioxidants including kaempferol, which is an anti-inflammatory and protects against cancer
- They contain enzymes that also protect against cancer
- They contain a lot of dietary fibre, which can relieve constipation and help to moderate blood sugar levels
- They contain Omega-3 fatty acids which can reduce inflammation
Bell peppers (Capsicum)
Although bell peppers are technically a fruit, they are treated like a vegetable in a culinary sense.
Bell peppers are an incredible source of many vitamins including vitamin C, vitamin B6, vitamin K1, vitamin E, and vitamin A.
They also contain potassium, folate, and a lot of carbohydrates.
Bell peppers are particularly rich in carotenoid antioxidants like Capsanthin, Violaxanthin, Lutein, Quercetin, and Luteolin.
They can be eaten raw in a salad or used in everything from Italian to Mexican cuisine.
The health benefits of eating bell peppers include:
- The antioxidants in bell peppers can improve your eye health, reduce the risk of macular degeneration, and protect your retina from damage
- Bell peppers prevent anaemia thanks to the high level of vitamin C they contain, which makes it easier for the body to absorb iron
I hope you enjoyed reading The 7 Healthiest Vegetables.
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