If you are thinking of switching into a healthier lifestyle, aside from regular exercise, your diet should also follow. One of the healthiest foods are vegetables because they are low in calories, but most of them contain high amounts of vitamins, minerals, and fiber. All vegetables can provide you with different health benefits. But there are just some that stand out from the rest.
If you want to know which vegetables are great to add to your healthy diet, then you’re in the right place. Today, we’re giving you a list of the best vegetables for a healthy diet.
Sweet Potatoes
Sweet potatoes are root vegetables that stand out because of their vibrant orange color. They taste sweet and comes with lots of health benefits. Sweet potatoes contain free-radical curbing vitamins like A and C. If you eat one medium sweet potato, you are getting 4 grams of fiber, 2 grams of protein, and a good amount of vitamin B6, manganese, and potassium as well.
They are also high in beta-carotene, which can help in decreasing the risk of certain types of cancer, such as breast cancer and lung cancer. Aside from that, sweet potatoes can also help protect you against heart disease and other inflammation-related medical issues. So, if you want a delicious and healthy starchy vegetable to add to your diet, then sweet potatoes are a great choice.
Red Cabbage
Red cabbage is a vegetable that is rich in antioxidants and other health-promoting properties. If you eat a cup of raw red cabbage, you will be able to get 2 grams of fiber and 85% of the daily vitamin C requirement. Aside from that, this vegetable is also rich in anthocyanin, which gives its unique color and other health benefits.
Red cabbage is also known to prevent the increase in blood cholesterol levels. It can also help protect against heart and liver diseases. Based on a study in 2014, red cabbage can reduce inflammation and prevent liver damage as well.
Asparagus
Asparagus is a vegetable that is rich in vitamins and minerals. It is a wonderful addition to any diet. If you eat half a cup of asparagus, you will get one-third of your daily folate needs. Aside from that, asparagus is also rich in selenium, vitamin K, riboflavin, and thiamin. When you get these vitamins and minerals, you can be protected from diseases. It can also help prevent neural tube birth defects for pregnant women.
This vegetable is also a natural diuretic, and it can cleanse the digestive tract. Some studies show asparagus is good for the liver because it supports its metabolic function, protecting it against toxicity.
Ginger
Ginger is popularly used as a spice when cooking dishes. It has also been historically used as a natural remedy for motion sickness. Based on several studies, ginger has a beneficial effect on nausea. It was tested on nearly 1,300 pregnant women. It was able to significantly reduce nausea compared to a placebo.
Aside from being an excellent remedy for nausea, ginger also has strong anti-inflammatory properties. It can help treat gout, arthritis, or lupus. Also, there is further research that suggests ginger can also help in treating diabetes as it can decrease blood sugar levels.
Green Peas
Green peas, just like sweet potatoes, are starchy vegetables. They have a high amount of carbs and calories, meaning, they can impact blood sugar levels when eaten in large amounts. Yet, they are still one of the best vegetables you can add to your diet.
A cup of green peas has 9 grams of fiber, 9 grams of protein, riboflavin, niacin, thiamin, folate, and vitamins A, C, and K. Green peas also support digestive health because their high fiber can enhance the beneficial bacteria in the gut, promoting regular bowel movements. Aside from that, green peas also have plant compounds called saponins, which can help in fighting cancer cells.
Kale
Kale is one of the most well-known leafy greens that have health-promoting qualities. It is a fantastic source of phytochemicals, fiber, and minerals such as copper, calcium, potassium, folate, iron, phosphorus, vitamins A, B, C, E, K, and as well as omega-3 fatty acids.
Due to the high amount of antioxidants that kale contains, it is beneficial in promoting heart health as well. It can help in decreasing cholesterol based on a study done in 2008. Aside from that, it can also help in reducing blood pressure and as well as blood sugar. So, if you are thinking of making some salad, you can toss some kale in it to make it healthier. You can also juice some kale as it has lots of health benefits as well.
Brussels Sprouts
Brussels sprouts are also another very healthy vegetable that you can add to your diet. It contains health-promoting plant compounds. It is also an effective antioxidant that can prevent damage to cells. It is also a nutrient-dense vegetable. It can provide you with lots of vitamins and minerals such as vitamins A, C, and K, folate, potassium, and manganese. Eating some Brussels sprouts can also help enhance detoxification, which can also decrease the risk of colorectal cancer.
Garlic
Garlic is another popular vegetable that is used as a spice for cooking dishes. Its main active compound is allicin. It is a plant compound that is responsible for the vegetable’s health benefits. Based on several studies, garlic is effective in regulating blood sugar and promoting heart health as well. It can decrease total blood cholesterol, LDL cholesterol, and triglycerides.
Garlic may also be helpful in the prevention of cancer. It’s because a test-tube study has shown that allicin induced cell death in human liver cancer cells. But further research is still needed to better understand its potential anti-cancer effects.
Broccoli
Broccoli is another very healthy vegetable that should be included in your diet. It is high in minerals like zinc, magnesium, and calcium, which can help in alkalizing the body and in keeping the bones strong. This vegetable also has great anti-aging benefits because it contains fiber, phytonutrients, and antioxidants that help in flushing out unwanted toxins.
When you eat a cup of raw broccoli, you can get enough vitamin K and vitamin C for a day. It also contains a good amount of manganese, folate, and potassium. When you add broccoli to your diet, it will help you reduce the risk of chronic disease because it will protect you from oxidative stress.
Carrots
Carrots are one of the vegetables that are high in vitamins C, K, and potassium. They also contain beta-carotene that can help prevent cancer. Based on a study, each serving of carrots per week was able to reduce the participants’ risk of prostate cancer by 5%. There was another study that showed eating carrots may reduce the risk of lung cancer. There are many ways to add carrots to your diet. They are often added to dishes, and they can also be eaten raw.
Spinach
Spinach is another leafy green vegetable, and it is one of the healthiest vegetables out there. When you eat two cups of it, you can get 14 calories of packed nutrition. This includes vitamins C, A, and other nutrients that you need to activate your metabolism.
Aside from that, spinach is also beneficial for eye health. It can also provide extra energy and can help aid weight loss as well. A study also found that dark green leafy vegetables like spinach are rich in lutein and beta-carotene, which are antioxidants associated with a decreased risk of cancer. Spinach is also beneficial for heart health because it may help in lowering blood pressure.
Cauliflower
Cauliflower, just like broccoli, boasts lots of nutritional benefits. One of those is that it can fight early cancerous changes in a cell. Aside from that, eating cauliflower may also decrease inflammation, balance hormones, and reduce the risk of brain disorders. This vegetable also provides high levels of vitamins and minerals. It is also a great and healthier substitute for rice and other carbohydrates.
These are the best vegetables for a healthy diet we can recommend. It is indeed essential to include vegetables in your diet. They can definitely provide you with the necessary vitamins and minerals to fight diseases.