Vegetables are colorful, versatile, and packed with nutrients vital for good health.
Most adults should aim for 24 cups of vegetables daily, depending on age and sex.
Eating veggies every day can help you get more nutrients directly from food.
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They also help you feel full, making managing weight easier.
Here are some of the healthiest options.
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1.
Plus, it’s rich in antioxidants, fiber, and essential amino acids.
Sweet potatoesmay help lower the risks of developingdiabetes, cardiovascular disease, and cancer.
Some research suggests that indole glucosinolate, a compound in cruciferous vegetables, interferes with thyroid hormones.
But there isn’t enough data to say how much you’d have to eat to cause a problem.
It’s also high in fiber and carotenoids, lutein, and zeaxanthin.
Antioxidants in kale help reduce inflammation and oxidative stress.
This leafy green may help with constipation or digestive problems.
It may also protect against heart disease, cancer, and obesity.
You’ll get more nutritional value from raw kale as opposed to cooked kale.
Green Peas
One cup of cookedgreen peashas 31% of the DV for fiber.
Green peas and other pulses are lowglycemic indexfoods, which means they don’t typically spike blood sugar.
Tomatoes
Tomatoes, which are fruits, have plenty of vitamin C and other antioxidants.
Tomatoes may help lower the risk of heart, neurodegenerative, and bowel diseases.
And tomatoes are good for the immune system and skin.
Known for abundantlycopene, which has anti-cancer properties, tomatoes are nutritious raw or cooked.
But it’s easier for the body to absorb lycopene from cooked tomatoes as opposed to raw.
Brussels Sprouts
A serving ofBrussels sproutshas about half the DV for vitamin C, along with other antioxidants.
You also get lots of fiber, potassium, and folate.
They help you feel full but are low in calories.
Bell Peppers
Bell peppersare fruits, though most people use them as vegetables.
They come in various colors, including green, yellow, orange, and red.
They’re all nutrient-dense, though nutritional value varies slightly according to color.
Bell peppers are rich in bioactive compounds with antioxidant, antibacterial, antifungal, anti-diabetic, and anti-tumor properties.
Plus, they’re good for the immune system.
Onions
Bioactive compounds in onions supply a host of health benefits.
They have antioxidant, antimicrobial, and anti-inflammatory effects.
They may also protect against diabetes, cancer, and heart disease.
And they’re good for the digestive, immune, and reproductive systems.
Garlic may help improvecholesterolandblood pressure.
It also contains fiber, which can help with weight management and digestion.
However, it can interfere with blood thinners and other medications.
This root vegetable may help reduce the risk of chronic diseases like cardiovascular disease and cancer.
Beets may also help protect against memory loss anddementia.
Asparagus
Asparagus is high in vitamins A, C, E, K, and B6.
It’s also rich in folate, iron, copper, calcium, protein, and fiber.
It’s low in fat and calories but helps you feel full, which can help with weight management.
Asparagus is good for blood and bone health and has cancer-fighting properties.
Alfalfa Sprouts
One cup of rawalfalfasprouts has only 8 calories, 51% of which come from protein.
They’re also good for the immune system.
Eating them regularly is associated with reduced risk of some cancers, depression, and all-cause mortality.
Cauliflower loses some nutritional value when boiled.
Research suggests that the glucosinolates and their isothiocyanate metabolites in cruciferous vegetables may help prevent some chronic diseases.
Seaweed
Thenutritional value of seaweedvaries depending on the particular jot down.
In general, seaweed is loaded with minerals.
It’s high in fiber and promotes gut health.
Seaweed also contains polyphenols, carotenoids, and omega-3 fatty acids, which help prevent disease.
Fermented Vegetables
Depending on the vegetable, fermenting can increase or decrease specific nutrients.
Summary
Ahealthy, balanced dietis rich in vegetables and fruits.
When it comes to vegetables, some are more nutrient-dense than others.
Each one provides a unique blend of healthy properties.
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