Vegetables are best gift of nature to humans hence eating more vegetables means more health and fitness. Most healthful vegetables are rich in vitamins, minerals, and fiber. Even more, vegetables contain so many health benefits. Vegetables benefits vary from individual to individual. But on whole medically its proven vegetables are best for healthy body.
Here is the list of most healthful vegetables:
Carrots are best source of vitamin A which is best for eyesight. First of all, carrots contain vitamin A in form of bet-carotene along with other healthy nutrients. Some studies show that there are certain nutrients in carrots that have cancer fighting properties. Carrot juice maybe kills or inhibits the growth of leukemia cells.
Beets or beet root are treasure chest of potassium and folate. Furthermore, beets are rich in heart-healthy nitrates. A study conducted in 2012 revealed that beetroot juice can lower the blood pressure in healthy people. Even more, beets are beneficial for diabetic patients as they contain antioxidants called alpha-lipoic acid. Finally, alpha-lipoic acid is helpful for diabetes related nerve problems such as, diabetic neuropathy.
3. Fermented Vegetables
Fermented vegetables are best source of probiotics along with other nutrients. According to researches probiotics are beneficial bacteria which exist in human body likewise probiotics are present in some foods and supplements also! Probiotics improves the gut health. Probiotics help with symptoms of irritable bowel syndrome and they also prevent infection.
4. Sweet Potatoes
Sweet potatoes are best source of calories with beneficial nutrients like vitamin A, Vitamin B6, Vitamin C, beta-carotene, and potassium. Even more, sweet potatoes are good for diabetes because they are low on the glycemic index scale and rich in fiber, so they help to regulate the blood sugar.
Tomatoes are technically a fruit but majority of people considers it as a vegetable. Tomatoes are rich in potassium and vitamin C. a powerful antioxidant lycopene is also found in tomatoes. Tomatoes also contain powerful antioxidants like lycopene, beta-carotene, lutein and zeaxanthin. Lycopene and beta-carotene plays role in prevention of cancer. Furthermore lycopene can help in preventing the prostate cancer.
Similarly other antioxidants like, lutein and zeaxanthin protects vision, high intakes of these antioxidants have a 25% reduces risk of age related macular generation.
Peas contain fiber, protein, vitamin A, Vitamin C, Vitamin K, and certain B vitamins. Peas are best source of protein for vegetarian people. Fiber in peas supports good bacteria in guts to ensure regular bowel movements and a healthy digestive tract. Likewise peas are rich in saponins. Saponins are the antioxidants that have anti-cancer benefits.
Garlic is ancient vegetable part of our daily based cooking. Garlic has medicinal properties also. Garlic is low in vitamins and minerals but it contains a powerful natural antibiotic compound “diallyl sulfide”. Garlic is also beneficial in cholesterol and hypertension problems.
Broccoli is from family of cruciferous vegetables like cabbage, kale, and cauliflower. It is a healthful vegetable that contains vitamin K, vitamin C and sulforaphane. Furthermore sulforaphane may help in reducing the risk of cancer. Above all sulforaphane reduces the size and number of breast cancer cell and it also block tumor growth.
Onion is from allium vegetables family. Onions are rich in minerals like sulfur compounds, zinc, and manganese. Onions also have vitamin C and vitamin B-6. Onions and other allium vegetables protect from cancer. Hence, highest intake of onions lowers the risk of prostate cancer in men. Regular intake of onions also reduces the risk of esophageal and stomach cancer.
Kale is a green leafy vegetable with several health benefits. Kale contains vitamin A, vitamin C and vitamin K. another benefit of kale is that it’s good for cholesterol problem. Kale lowers bad cholesterol and increases good cholesterol in body. Furthermore kale reduces blood sugar levels.
Spinach is a great source of vitamins, calcium, iron and antioxidants. Spinach is a bundle of health supplements. As a result spinach is a best substitute to any meat or dairy diet. Spinach is full of vitamin A, vitamin C, vitamin K, magnesium, folate, iron, calcium, and antioxidants. It’s oxidants lowers blood pressure and benefits heart health. Furthermore good amount of iron in spinach provides energy and healthy blood. Magnesium in spinach is good for muscles and nerve function.