Top 10 Healthy Vegetables-Healthy Vegetable-Best Vegetable to eat

Top 10 Healthy Vegetables-Healthy Vegetable-Best Vegetable to eat  

Healthy vegetables are those which are loaded with fiber, vitamins, minerals, and antioxidants should be added to our diet. Vegetables are not only healthy but also flavorful and delicious for different recipes such that salads, soups, and sandwiches. 

Nowadays you also add vegetables to fast foods like burgers, pizza, and pasta to make them healthy and colorful. All vegetables are healthy but some are better than others due to nutrient supplements and health benefits. 

When you add vegetables to your diet, you minimize the risk of heart disease, stroke, cancer, and eye diseases. Non-starchy vegetables and fruits like apple, pear, and green leafy vegetables help in weight loss. 

Top 10 Healthy Vegetables:

Here is the list of the top 10 healthy vegetables which are rich in nutrients.

1. Spinach:

Spinach is at the top of the list of healthy vegetables. It is a great source of antioxidants, calcium, iron, manganese, vitamins C, A, and K. due to the presence of antioxidants, spinach reduces the risk of chronic diseases. One cup of spinach contains 7 calories. There are a lot of health benefits of spinach which make it a wonderful great vegetable to eat. 

2. Carrots:

Rich source of carotene as an antioxidant and vitamin A makes carrots a healthy vegetable to eat. Vitamin A is important for healthy vision and carrot contains about 4 times the daily recommended amount of vitamin A. 

Moreover, the presence of carotene reduces the risk of cancer in our bodies. One cup of chopped carrots contains about 52 calories. Carrots also reduce lung cancer along with other health benefits. 

3. Broccoli:

Broccoli contains twice the daily recommended value of vitamin C and the full daily recommended amount of vitamin K. The amount of vitamin C and E in carrots is higher than in other regular mature plants. 

Broccoli is a cruciferous vegetable, which contains some plant chemicals named indoles and iso-thiocyanates, which help to prevent several cancers in our body. 

One cup of broccoli contains:

• 77% of the daily value for vitamin K
• 90% of the daily value for vitamin C
• Enough amount of folate, manganese, and potassium

There are many other health benefits of broccoli. 

4. Garlic:

Garlic is a natural antibiotic, people have been using it for medical purposes for many years. It contains an active compound called allicin, which lowers cholesterol levels, improves blood sugar control, controls blood pressure, and also helps in heart health. 

Cooking garlic causes some loss of its health benefits, so eating raw garlic is more beneficial. Each clove of garlic has just 4 calories.

5. Kale:

Kale is rich in vitamins A, C, K, and E. Eating kale help to reduce the chances of arthritis by strengthening your bones and joints. Kale also contains a chemical named lutein, which controls the level of bad cholesterol in your blood. Kale juice also helps in controlling blood pressure.

One cup of raw leaves of kale contains:

• 7 calories 
• Calcium
• Copper
• Potassium 
• Vitamin A, B, C, and K

There are many other health benefits of kale.

6. Green peas:

Green pea is a healthy vegetable as it is a starchy vegetable, which means it has more carbohydrates and calories as compared to other non-starchy vegetables. It also has anti-cancer effects due to the presence of saponins. As peas are high in fiber, they support our digestive health by increasing the beneficial bacteria in our gut and also promote regular bowel movements.

One cup of cooked peas contains:

• 134 calories 
• Protein
• Vitamin A, B, C, and K

7. Beet:

Beet is one of the healthy root vegetables that are rich in fiber, folate, manganese, and nitrate. Our body converts nitrate into nitric oxide, which helps to dilate blood vessels and ultimately helps to lower blood pressure and reduce the risk of heart disease. It also contains alpha-lipoic acid, which is helpful in diabetic Neurotherapy.

One cup of raw beet provides:

• 58.5 calories 
• 442 milligrams of potassium 
• 148 micrograms of folate

8. Sweet potatoes:

Sweet potato is low on the glycemic index, which is a healthy vegetable for people with diabetes, as it helps to regulate blood sugar. It contains beta carotene which helps to reduce the risk of some kinds of cancer such as lung cancer.

One medium sweet potato contains:

• 103 calories
• 0.17 g fat
• 4 grams of fiber
• 2 g of protein
• Potassium and manganese
• Vitamin A, B6,488, and C

9. Cauliflower:

Cauliflower is the best option as a vegetable to lose weight. It is a low-carb, low calories alternative option to flour, rice, and potatoes. It helps in fighting cancer due to the presence of glucosinolates and isothiocyanates.

When you eat one cup of chopped cauliflower it provides you:

• 27 calories
• Vitamin C and K
• Fiber 

10. Swiss chard:

Swiss chard is a healthy vegetable with two varieties. One is called rainbow chard as it has multi-colored stems and veins. The second variety has white stems and veins.

Both varieties of swiss chard are a rich source of lutein and zeaxanthin. It is good for your eyes. Extract of swiss chard reduces stress by high blood sugar levels in the lungs. Chard extract also helps in improving blood sugar levels.

One cup of raw Swiss chard contains:

• 7 calories 
• I gram of fiber1 gram of protein
• Lots of manganese, magnesium, and vitamin A, C, and K