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Top 11 Best Vegetables to Eat

A vegetable is quite a broad term that refers to every edible part of the plant. Whether its root, leaf, stem, seed, or flower, if it can be consumed by human being then it is a vegetable. Vegetables are rich sources of vitamins, fibers, and essential salts. That’s why daily use of vegetables is good to stay healthy and strong. Let’s have a look at the nutritional benefits of some vegetables to consider them for your daily diet!

#1 Asparagus

Asparagus Officinalis is a plant from lily family. Vitamins, minerals, and antioxidant-loaded asparagus enhance the aesthetics of the frittatas, pastas, and stir-fries with its green, white, and purple colors. Folate, Vitamin K, and Vitamin B are major nutrients that make asparagus a healthy treat. But the nutrient profile is not limited to them as zinc, riboflavin, phosphate, and potassium are also part of it.

Vitamin K is an essential blood-clotting element and it also strengthens bones. While folate is good to produce new red blood cells and is a must-have for pregnant ladies. Another popularity factor of the vegetable is, having very low calories. Yes, low to the extent that 90 grams of asparagus contains 20 calories. A bowl of shaved asparagus as salad will assist the digestive system, in lowering blood pressure, and in losing weight.

#2 Broccoli

Broccoli belongs to Cruciferous family. It is probably most popular green vegetable in the world because of its nutritional value. Aggregate Nutrient Density Index ranked broccoli among the top 20 top foods. ANDI rank foods in accordance with low calories and high nutrients. Vitamin A, vitamin B, and vitamin C with a nice blend of carbohydrates and protein are part of broccoli’s nutritional camp. A cup of broccoli every day will help you in looking younger, in fighting against cancer, in strengthening bones, and in enhancing detoxification. To make the incorporation of broccoli in your daily routine simply chop it and add to your sausages, pasta, pizza toppings, or bake it with a sprint of black pepper and olive oil.

#3 Cucumber

Like tomatoes, cucumbers are also confused in joining fruit or vegetable category. However, because of water, fiber, and antioxidants they are most favorite for weight loss. 96% water content, 62% vitamin K, 14% vitamin C, and 10% magnesium along with small amounts of other nutrients make the nutritional profile of cucumber attractive. From the antioxidant group flavonoids, and tannins reduce the risk of chronic diseases by restricting free radical damage to the body. 

Research shows that cucumbers are also helpful in lowering blood sugar and cholesterol levels. Cucumber can be enjoyed right after washing them without the need for any further processing. However, they can be baked, used in salads, or can be grilled.

#4 Beet Greens

Beets are world-famous for their health benefits. But the beet greens are neglected by beet lovers for a long time. But it will not happen anymore as from now on you will know the benefits of beet greens. Beet greens are a rich source of folate. So rich that one cup of beet greens is enough to fulfill the daily need of folate. They are also an excellent source of carotenoids thus are great for eyes and retina health. They can be consumed in sautéed form or they can either be a part of delicious green smoothie. There are a lot of beet green recipes available on the internet. So, be courageous and stay healthy!  

#5 Watercress

Watercress is famous among the working class from ancient times. The current era’s popularity is because of the high ANDI score of the vegetable. Two cups of watercress are enough to meet the daily vitamin K requirement and contains only 7 calories. Besides vitamin K, C, and A watercress contains manganese, potassium, calcium, and edible nitrate. Edible nitrate is beneficial in reducing the oxygen requirement during workouts and thus in enhancing the athletic performance.  Thiamin, riboflavin, and vitamin B-6 also join the nutritional family of watercress to make it beneficial for bones, blood pressure, and sugar levels. 

It can be used in soups, omelets, sauces, and sandwiches. However, it is not suggested to add watercress when food is on the flame. To preserve nutrients sprinkle chopped watercress after removing food from flame. Another preventive measure is for the heart patients as nitrate is not good for them.

#6 Brussels Sprouts

Brussels Sprouts are from the Brassicaceae family of the vegetables. The high nutritional and low calorific value of brussels sprouts are making them health beneficial. Vitamin K and C enriched vegetable also contains high number of antioxidants. A study suggests consuming 300 grams of brussels sprouts to reduce radical damage by 28%. Kaempferol is part of the antioxidant family of brussels sprouts and it is known as a cancer-fighting, anti-inflammatory, and heart-friendly agent. 

The fiber content and ALA Omega-3 fatty acids help in lowering blood sugar levels by limiting insulin resistance of the body along with improving the digestive system.  They can be enjoyed in roasted, sautéed, boiled, or baked form. People who are taking blood thinners should avoid brussels sprouts as they are rich in blood clotting agent, Vitamin K. 

#7 Alfalfa Sprouts

Alfalfa has south and central Asian origin and is famous as livestock food for centuries. Humans are considering it after knowing their nutritional value. High levels of Vitamin K, folate, thiamin, magnesium, and copper are quite attractive. Alfalfa also contains a large number of bioactive compounds like saponins, coumarins, flavonoids, phytosterols, and alkaloids. A study suggests eating 40 grams of alfalfa seeds for 8 weeks to get rid of 18% bad cholesterol. High levels of phytoestrogens help in women issues like menopause symptoms and night sleep. Pregnant women, heart patients, and weak immune systems should avoid alfalfa. Alfalfa sprouts are good to consume as powder, tablet, or raw in sandwiches.

#8 Spinach

Spinach is famous from ancient times and is available almost everywhere. High levels of iron, magnesium, and calcium are good to produce more red blood cells and to reduce blood sugar level. One cup of spinach contains just 7 calories. Alpha-lipoic acid, an antioxidant in spinach is known for increasing insulin sensitivity and in reducing oxidative damage. Beta-carotene helps in preventing asthma and chlorophyll block carcinogenic elements. Spinach is a good source of both elements. Being a fibrous vegetable, it promotes digestion and also good for skin and hair because of its Vitamin A content. It can be added to soups, pasta, and can also be consumed by sautéing in olive oil. It is best to combine spinach with a source of vitamin C like citrus fruits to enhance the absorption of nutrients in the body.

#9 Peas

Peas are basically from legume family but mostly sold as vegetables. There are a lot of varieties including, yellow peas, black-eyed peas, purple peas, and green peas. Green peas are most famous and widely used. They are a starchy food like potatoes. Vitamin A, polyphenol anti-oxidants, and thiamine are beneficial main contents of peas besides starch.  Starch also make it a good protein and fiber source. Fibrous content keeps the digestive tract’s bacteria healthy and thus improve the digestive system. Green peas are good to fight against heart diseases, cancer, and diabetes. A downside of them is having anti-nutrients including lectins and phytic-acids. Anti-nutrients cause reduction in nutrient absorption in body and thus, the number of peas in the diet must be optimized. Green peas can be consumed in a lot of ways including boiled, in soups, or as baked treats.

#10 Carrots

Carrot is a root vegetable and is best for eyes health as it contains beta-carotene. Carrots are available in white, orange, yellow, and purple colors with 86-95% carbohydrates. The second major portion of carrots is water that makes 88% of a carrot. Carrots are also good for weight loss as they contain very low amount of fat. Soluble fiber like lectin make them good for gut health but insoluble fibers like lignin, cellulose, and hemicellulose can also cause constipation if portions are not monitored. Biotin and other active compounds enhance the viability of this vegetable. The best way to eat carrots is enjoying the raw crunch.

#11 Garlic

Garlic is part of the onion family. It is known from ancient times because of its health and medicinal value. High in Sulphur content make it good for treating hypertension. A study shows that daily intake of garlic extract, or supplement help in preventing heart attacks and strokes. It also enhances the recovery speed from flu or cold. It also lowers the bad cholesterol levels without affecting the good cholesterol in the blood. Anti-oxidants in garlic help in preventing oxidative damage that leads to dementia or Alzheimer’s. Furthermore, garlic enhances sport performance, eliminate heavy metals from body, and improve bone health. Garlic can be added to any dish and most beneficial form is to use a clove or two with olive oil.

It was an overview of some vegetables that can improve your health if consumed daily. Try them and stay healthy!

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