Top Ten Most Nutritious Vegetables
The list of the most nutritious vegetables is little bit hard to organize. Since most vegetables are nutritious and have certain properties that are unique from each other, justice cannot be made in its purest sense. The vegetables you require may also vary depending upon your need and preference. As this might be the case, the vegetables listed here are shown to have the most benefits according to research. So here are the top ten most nutritious vegetables.
10. Bell Pepper
Starting in our countdown, the bell pepper hits the number ten spot. Bell peppers are mostly known as flavor-enhancement. But you must not ignore this vegetable as this is packed with vitamins A, B, C and K, manganese, potassium, and fiber. There are many colors of bell peppers and all of them are equally nutritious.
Rich in vitamins A and C, potassium, magnesium, fiber, and carotenoid, squash is perfect for people who want to lose weight. The greatest strength of squash is its ability to provide a good source for vitamins that are good for eye-sight.
8. Sweet Potatoes
Potatoes are a good source of carbohydrates and can be a good replacement for rice. Most people who want to develop a slim midsection can use sweet potatoes as their staple food. Sweet potatoes are also rich in carotenoids, potassium, iron, fiber, and vitamins A, B6 and C.
7. Beans and Peas
Beans and peas are types of legumes which may include lentils, garbanzo beans, kidney beans and many others. Beans are considered to be the “poor man’s meat” because it is rich in protein. Legumes are also rich in folate, calcium, iron, magnesium, potassium, and fiber.
6. Allium Foods
These foods include garlic and onion. Allium foods are known for their antibiotic property that can fight off bacteria and other harmful microorganisms. Another benefit of allium foods is they can reduce inflammation, improve immunity, and prevent infection.
It is advisable that asparagus should not be overcooked to prevent its nutritional content from diminishing. Asparagus can help you improve your immune system. It is rich in vitamins A, C, K and B complex. Furthermore, asparagus is rich in B6 and folic acid that can help improve the function of your nervous system.
4. Leafy Greens
Dark-colored green vegetables are more preferred over those having lighter color. Generally, vegetables should not be overcooked and it is even advisable to eat them raw or lightly steamed. Green leafy vegetables are rich in vitamins B, C, E and K, magnesium, carotenoid, calcium, potassium, and iron.
Tomatoes are very good for the heart because of the high concentration of lycopene. Especially nowadays that heart disease is the leading cause of death, tomatoes can help you to have a healthy heart. In addition to this, tomatoes are also high in vitamin C that is essential for improved immunity.
Recent studies show that carrots have anti-cancer properties. It is best to eat carrots raw and it can serve as a very convenient finger food. Carrots are high in carotenoids and vitamin A that can help you improve your eyesight and prevent eye diseases. Furthermore, Carrots are rich in other vitamins and minerals such as B, C, and K, folate, magnesium, and potassium.
1. Cruciferous Vegetables
Cruciferous vegetables include green and red cabbage, Brussels sprouts, cauliflower, and broccoli. These group of vegetables are filled with anti-aging properties and are proven to decrease the chance of developing cancers.
Cruciferous vegetables are rich in phytonutrients that can help boost immune system and fight off diseases. Being rich in vitamins C and K, it can assist the body to normalize blood clotting and maintaining the integrity of cells.
These are just some of the best vegetables that should be included in your daily diet. You might have thought of other vegetables that are common in your place that are as beneficial as the vegetables mentioned above.
A regular consumption of these vegetables will help you improve your health and wellness. With additional exercise and healthy living, you can be assured that you will have a better quality of life. So the next time your mom tells you to eat your veggies, do yourself a favor and obey your mom.