This green leafy vegetable is one of the healthiest vegetables, thanks to its impressive nutrient content. One cup (30 grams) of raw spinach meets 7% of your daily vitamin A needs and your daily vitamin K needs. In addition, the amount of spinach has only 30 calories.
Spinach is also high in antioxidants that can help reduce the risk of chronic disease. A study found that dark green leafy vegetables such as spinach are very high in beta-carotene and lutein. These substances help reduce the risk of cancer. In addition, a 2015 study showed that spinach consumption is beneficial for heart health, because it can lower blood pressure.
This spring vegetable is rich in various vitamins and minerals. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides sufficient amounts of selenium, vitamin K, thiamin and riboflavin.
Getting enough folate from sources like asparagus can protect against disease and prevent birth defects like neural tube defects in pregnancy. Some studies also show that asparagus can benefit the liver by supporting metabolic function and protecting against toxicity.
This vegetable is loaded with antioxidants and health-promoting properties. One cup (89 grams) of raw red cabbage contains ¼ of the daily requirement of vitamin C, as well as 2 grams of fiber. Red cabbage is also rich in anthocyanins. In a 2012 animal study, mice were fed a diet designed to raise cholesterol levels and increase plaque in their arteries. Then they gave red cabbage extract.
The study showed that red cabbage extract can prevent the increase in blood cholesterol levels and prevent damage to the heart and liver. These results were supported by another animal study from 2014, which showed that red cabbage can reduce inflammation and prevent liver damage in rats fed a high cholesterol diet.
Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits.
One medium sweet potato contains 4 grams of fiber, 2 grams of protein, vitamin C, vitamin B6, potassium and manganese. It is also rich in beta-carotene.
In fact, one potato provides C8 of vitamin A every day you need. Beta-carotene consumption resulted in a significant reduction in the risk of some types of cancer, such as lung and breast cancer.
Carrots are a storehouse of vitamin A. Just one cup of carrots (120 grams) can provide the recommended daily value of B8. Carrots contain beta-carotene, an antioxidant that gives them their vibrant orange color and may help prevent cancer. Eating broccoli can also help prevent other types of chronic diseases. In addition to its disease-preventing power, broccoli has a very high nutritional content. One cup (90 grams) of raw broccoli meets 6 of your daily vitamin K needs and 5 of your daily vitamin C needs. It also provides positive amounts of folate, manganese and potassium.
One study found that participants who regularly ate carrots had a 5% lower risk of prostate cancer. Another study showed that eating carrots can reduce the risk of lung cancer in smokers. Compared to those who ate carrots at least once a week, smokers who did not eat carrots were found to have three times the risk of developing lung cancer. Carrots are also rich in vitamin C, vitamin K and potassium.
Broccoli is rich in sulforaphane, a byproduct of glucosinolates, as well as a sulfur-containing plant compound known as glucosinolates. Sulforaphane is a substance that has been proven to have a protective effect against cancer. In an animal study, sulforaphane reduced the size and number of breast cancer cells while blocking tumor growth in mice.
Brussels sprouts contain kaempferol, an antioxidant that can be particularly effective in preventing cell damage. An animal study showed that kaempferol protects against free radicals that cause oxidative damage to cells and can cause chronic disease. Consuming Brussels sprouts can help increase detoxification. A study showed that eating Brussels sprouts led to a -30 increase in some of the specific enzymes that control detoxification, which can reduce the risk of colorectal cancer.
In addition, the nutrient content of Brussels sprouts is quite dense. Each serving provides many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium. Cabbage! Like other leafy greens, kale has many health-promoting properties, including nutrient density and antioxidant content. One cup (67 grams) of raw cabbage is high in B vitamins, potassium, calcium and copper. It also meets all your daily needs for vitamins A, C and K. Thanks to its high content of antioxidants, kale is also beneficial in supporting heart health. In a 2008 study, 32 men with high cholesterol drank 150ml of cabbage juice daily for 12 weeks. At the end of the study, HDL cholesterol, LDL cholesterol decreased and antioxidant activity increased. Another study showed that drinking cabbage juice can lower blood pressure and can be beneficial in reducing cholesterol and blood sugar.
Beans are considered a starchy vegetable. This means they have higher amounts of carbohydrates and calories than non-starchy vegetables and can affect blood sugar levels when eaten in large quantities. nonetheless, green beans are incredibly nutritious. One cup (160 grams) of cooked green beans contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.
Because they are high in fiber, beans support digestive health by increasing beneficial bacteria in your gut and encouraging regular bowel movements. The beans are rich in saponins, a group of plant compounds known for their anti-cancer effects. Research shows that saponins can help fight cancer by reducing tumor growth and inducing cell death in cancer cells.
Chard is a vegetable that is low in calories but high in important vitamins and minerals. One cup (36 grams) is just 7 calories and contains 1 gram of fiber, 1 gram of protein, lots of vitamins A, C and K, manganese and magnesium. Biceps are particularly known to prevent damage caused by diabetes mellitus.
In an animal study, chard was found to reverse the effects of diabetes by lowering blood sugar levels and preventing cell damage from disease-causing free radicals.
Other studies on animals have shown that the antioxidant content of chard extract can protect the liver and kidneys against the negative effects of diabetes.
Kohlrabi – Curly Cabbage
Kohlrabi, also known as kale, is a vegetable that is eaten raw or cooked. Raw kohlrabi is rich in fiber and also a storehouse of vitamin C. Studies show that the antioxidant content of kohlrabi has a powerful effect against inflammation and diabetes.
Black cabbage is a vegetable rich in nutrients. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and ¼ of your daily calcium needs. In fact, it is one of the best sources of calcium available, along with leafy greens, broccoli, and soybeans. Adequate intake of calcium from plant sources can improve bone health and has been shown to reduce the risk of osteoporosis.
Garlic has a long history as a medicinal herb with its roots going back to ancient China and Egypt. The main active ingredient in garlic is allicin, which is largely responsible for its health benefits. Several studies have found that garlic is beneficial for heart health as well as regulating blood sugar. In an animal study, diabetic rats were given either garlic oil or diallyl trisulfide as part of garlic.
Both garlic compounds have been shown to lower blood sugar and increase insulin sensitivity. In another study, participants with heart disease were given garlic. The results showed that garlic could reduce total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups.
Garlic can also be beneficial in preventing cancer. A test study showed that allicin induces cell death in human liver cancer cells.
Ginger root is used as a spice in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness. Several studies have confirmed the beneficial effects of ginger on nausea.
In a review of 12 studies with nearly 1,300 pregnant women, ginger significantly reduced nausea. Ginger also has powerful anti-inflammatory properties that can help treat inflammatory-related diseases such as arthritis, lupus or gout.
In one study, participants with osteoarthritis who were treated with concentrated ginger extract experienced reductions in knee pain and other symptoms. Other research shows that ginger can also help treat diabetes. A 2015 study looked at the effects of ginger supplements on diabetes. After 12 weeks, ginger was found to be effective in lowering blood sugar levels.