What is the healthiest vegetable? Upon doing some research the other day, it certainly seems that very few people can decide on exactly what the healthiest vegetable is. I found it amusing to see numerous sources all citing something different, everything from onions to collard greens to swiss chard. While many people have varying opinions on the healthiest vegetable, there is one thing we can all agree on: They all have their great, health-producing benefits. Here today we’ll list ten vegetables that by adding to your diet you can drastically improve your health!
1. Collard Greens. Collard greens are well known by many to be very nutritious. With their large, dark green leaves they are not only quite pretty but also extremely good for you. The leaves of this plant are rich in beta-carotene, vitamin E, and calcium. They also contain diindolylmethane, sulforaphane and selenium, nutrients shown to have anti-cancer properties. They have been used in plenty of anti-cancer research, and are thought to be able to help reduce the occurrences of many types of cancer.
2. Onions. Onions have been shown to have great health-promoting benefits. Onions contain a flavanoid (Antioxidant) called “quercetin”. Quercetin has been found to be the most active of the flavanoids. Containing not only antioxidants that fight free radical damage, it has also been shown to have incredible anti-inflammatory and anti-tumor properties.
3. Red Peppers. (Bell peppers) These colorful vegetables not only make a lovely accent to any meal; they’re also quite good for you. Red peppers are rich in antioxidants, reducing damage done in your body by free radicals. They are also bursting with vitamins A and C, and have been shown to reduce your risk for heart disease and stroke, due to their high levels of vitamins B6 and folic acid.
4. Sweet Potatoes. Sweet potatoes are great for their variety. They’re sweet enough so that with a bit of brown sugar or cinnamon you can have a very tasty sweet food, but also vegetable-like enough that you can mash them up or put them in a chowder, really whatever you can think of. They are yet another vegetable brimming with antioxidants. – Vitamin C and beta-carotene to be exact. They also have plenty of fiber, calcium, iron, and protein.
5. Broccoli. Broccoli is very well known for being an incredible anti-cancer food. Broccoli contains sulforaphane, an anti-microbial and anti-cancer compound that helps your cells to create cancer-fighting enzymes. It is also rich in vitamins C and A.
6. Carrots. Everybody knows that carrots help improve your vision. The cause of this is beta-carotene, which the human body converts into vitamin A. Lack of vitamin A can lead to poor eyesight and by consuming it one can improve their vision. Carrots are also a good source of dietary fiber and Vitamin K. Carrots are very tasty and can be eaten in many different ways, raw, cooked, or in your favorite smoothie or juice blend!
7. Eggplants. Eggplants, eggplants, where to begin? Not only has the eggplant been shown to help with heart-health, its lovely purple skin is rich in antioxidants. It also contains plenty of vitamin B1, potassium, fiber, and copper. And to add to all these awesome health benefits, it’s very low in fat and calories, making it great for anyone watching their weight.
8. Spinach. Spinach is an incredible food, after all, where would Popeye have been without it? Unfortunately though, the whole “spinach will make you as strong as a super hero” line of thought is a complete myth. It originated from a false assumption about the iron content in spinach, and while it does have an above average amount of iron in it, it wont be able to give you super hero strength! Fortunately though, spinach has plenty of other amazing health benefits that definitely make it a great “super food”! It is very nutritionally dense, containing plenty of vitamins C, A and E, as well as magnesium! (And of course, plenty of iron!)
9. Celery. Celery often seems overlooked as far as “healthy vegetables” go. It’s used plenty as low-calorie snack substitutes but it’s often not the first veggie to come to mind when thinking health-wise. True, it’s great for weight-loss and dieters, as it’s extraordinarily low in calories, but it’s also a good source of calcium, magnesium, Vitamin A, Vitamin C and potassium, making it surprisingly more nutritious than most would think.
10. Asparagus. Asparagus is a great source of vitamin E and potassium. It also contains glutathione, an antioxidant shown to have great cancer-fighting benefits, and an antioxidant called rutin, known to strengthen the capillary walls. It is also a good source of fiber and vitamin B6.
We all want to live healthier, more fulfilling lives, and fortunately that can be as easy as tossing a few healthy veggies into your diet. Of course, while we’ll probably always have differing opinions on the “healthiest”, there’s no question that every one of these vegetables is great for you!
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