Here are the top 10 healthiest vegetables you must inculcate in your diet to make yourself healthy and strong. Very few people in this world actually like eating healthy, but the situation that is brought up, all of us have become very conscious about the things we eat. Since we all are on the mission of making our body as immune as we can, here we are making things a bit easy for you.
Spinach is something most of us hate to our guts, but it is jammed packed with useful content such as calcium, vitamins, iron, and antioxidants. Spinach has a lot of water content and can be inculcated easily with any meat- or dairy-free diet. It even contains vitamin K, which is essential for a healthy body, and especially so for strong bones. According to research, it also lowers blood pressure and benefits heart health.
Another leafy vegetable on the list here is Kale, it has some good amount of various nutrients such as vitamins A, C, K, and one cup of raw kale is said to have just 7 calories. It is highly beneficial for people with high cholesterol, furthermore, it even reduces blood pressure, blood cholesterol, and blood sugar levels. It can be easily incorporated, with pasta dishes, salads, and sandwiches.
Broccoli is a very beautiful vegetable which is good in taste and nutrition both. It consists of a good amount of vitamin K, vitamin C, sulforaphane, protein, and is very low on calories too. It can be very advantageous for our body since it reduces the risk of cancer, especially breast cancer, and blocked tumor growth. It is very versatile in nature, making it easy to cook, you can do whatever you want with it, whether steam, roast, or fry.
Peas are one of the most liked vegetables since it is so sweet, starchy vegetable that provides 134 calories per cooked cup. They are even packed, with fiber, protein, vitamins A, K, C, and B. Being an excellent source of plant protein so a very great option for vegetarians and vegan. It even supports good bacteria in the gut in order to ensure regular bowel movements and also a healthy digestive tract.
5. Sweet Potatoes
Sweet Potatoes is a root vegetable that has only 103 calories per potato when it is baked, with its skin. It contains vitamin A, C, B-6, potassium, and beta-carotene. It is highly beneficial for people with diabetes and also for those who want to regulate there blood sugar level. Additionally, it helps to improve eye health and fight cancer. It is also very easy to cook the best way to do that is to bake. You can even try to serve it with a source of protein, such as fish or tofu, for better taste.
Another root vegetable up on the list is beetroot one cup of beets is said to contain 58 calories along with a good amount of potassium and folate. They are ideal for improving heart health since it is high in heart-healthy nitrates. Also beneficial for people with diabetes, since includes, an antioxidant called alpha-lipoic acid which, helps in diabetes-related nerve problems. It isn’t that bad in taste too since it is very sweet, therefore, a great ingredient for salads, sandwiches, and juices.
The benefits of carrots are something most of us are aware of a cup of carrots are said to contain only 52 calories. They have a good amount of vitamin B, A, making it very healthy for our eyesight. It even contains several nutrients that may also have cancer-fighting properties. Being a versatile vegetable, it can be easily infused, in casseroles and soups, or you can even eat it raw.
I don’t think there is anyone on this planet who doesn’t like tomatoes. Tomato is a very flavourful ingredient that can be easily used, in various dishes. Let me tell you a small secret, tomatoes are actually is a fruit but, it is mostly treated, as a vegetable. One cup of tomatoes is said to have 32 calories with an ample amount of potassium and vitamin C. It even includes an extraordinary antioxidant called lycopene which, is beneficial for cancer prevention.
If you are an Indian, we guys already have a lot of garlic in our diets, since Indian food is incomplete without a touch of garlic. It is very valuable, in Ayurveda too, since it is a natural antibiotic. Garlic has an important compound in it called diallyl sulfide that protects our body from various evil substances. Here is a small tip, heating garlic will reduce its health benefits so its best to incorporate it into our diet raw.
The last one upon the list is onion, it is said to contain various useful nutrients such as vitamin C, B-6, manganese, sulfur, which can help us protect from cancer. Onion can be easily incorporated, into our diets, through soups, stews, stir-fries, and curries or, you can even it raw!