Always eat your vegetables is a saying that has been drilled into the heads of so many people; they’re healthy! That being said, some veggies are healthier than the rest, with numerous benefits such as supplying the body with antioxidants and Vitamin C.
From spinach and ginger to broccoli and Brussels sprouts, everyone should add these healthy fruits and vegetables to their shopping list.
Ginger Has Anti-Inflammatory Properties
Ginger has long been revered as a vegetable with anti-nausea properties. But it also holds anti-inflammatory properties that can help people with gout, arthritis, and lupus.
In one study done by Arthritis and Rheumatism, participants with osteoarthritis were treated with ginger extract and showed signs of reduced knee pain and relief.
Asparagus Is High In Folate
Asparagus is one of the healthiest vegetables out there because it is high in folate, a natural form of Vitamin B9 which can protect against certain diseases, such as anemia, according to the Harvard School of Public Health.
A study conducted in Genesis also showed that folate could help reduce the risk of neural tube birth defects during pregnancy.
Broccoli Has The Ability To Prevent Diseases
Broccoli is full of health benefits, including preventing some chronic illnesses. In one study in Clinical Cancer Research researchers fed tumor-ridden mice broccoli.
At the end of the study, the sulforaphane found in broccoli reduced the number of breast cancer cells in the mice while also stalling any further tumor growth.
Garlic Helps Regulate Blood Sugar Levels
Tracing back to ancient China and Egypt, garlic has also been seen as a vegetable with numerous medicinal properties. In fact, studies have shown that garlic has the ability to regulate blood sugar levels.
During a study in the European Journal of Pharmacology, researchers gave diabetic rats garlic, seeing a decrease in not only their blood sugar but also an improvement in their insulin sensitivity.
Carrots Contain A Vital Antioxidant
According to a study done in the European Journal of Nutrition, participants who consumed at least one serving of carrots weekly had a five percent decrease in developing prostate cancer.
Carrots are full of beta-carotene, an antioxidant that has been studied and shown to prevent certain types of cancers, namely lung and prostate cancer.
Kale Promotes Heart Health
Kale is known to be packed full of health-promoting antioxidants, and studies have shown that this vegetable can promote heart health. In a study in Biomedical and Environmental Sciences, researchers found that participants who drank five ounces of kale juice daily had a ten percent decrease in LDL cholesterol.
Known as the “bad cholesterol,” high levels of LDL cholesterol raise the risk of heart disease or stroke, according to the CDC.
Swiss Chard Protect The Liver And Kidneys
Along with being high in vitamins and nutrients, swiss chard has the potential to protect vital organs from damage done by diabetes.
In the journal Bioscience, Biotechnology, Biochemistry, researchers found that eating swiss chard helps protect the liver and kidneys against the harmful effects of diabetes, thanks to the vegetable’s antioxidant content.
Alfalfa Sprouts Can Increase Protein And Amino Acid Counts
Alfalfa sprouts are full of several compounds that are beneficial to a person’s health. First, these sprouts contain saponins. According to the Journal of Medicinal Food, saponins can decrease the risk of cancer and blood lipids.
Alfalfa sprouts also contain flavonoids. Healthline says flavonoids help fight off free radicals, which can cause damage to cells and increase the risk of disease.
Spinach Has 56% Of Your Daily Vitamin A
Spinach is packed with great nutrients for the body!
According to Healthline, this particular vegetable not only contains 56 percent of a person’s daily Vitamin A intake, good for bone growth and the immune system, but also over 100 percent of a person’s daily Vitamin K intake, which is essential to prevent blood clotting.
Brussels Sprouts Are Nutrient Dense
Brussels Sprouts contain vital nutrients, minerals, and vitamins. And a healthy dose of each, at that! According to Nutrition Data, Brussels Sprouts contain 22 percent of a person’s daily Vitamin C intake and 37 percent of their Vitamin K intake.
On top of that, this vegetable also contains an antioxidant called kaempferol, which studies have shown to help prevent chronic illness.
Tomatoes Contain Lycopene
Tomatoes are a vegetable that contains the beneficial antioxidant lycopene, which can help prevent certain types of cancers.
According to research conducted by the American Journal of Clinical Nutrition, 5,543 men with prostate cancer ate tomato sauce. They showed a reduced risk of the disease with their increased intake of the vegetable.
Cauliflower Promotes Heart And Gut Health
One head of cauliflower contains 12 grams of fiber. According to the American Heart Association, a person needs 25 grams of fiber per day to promote healthy gut and heart health.
This vegetable also contains sulforaphane. The MD Anderson Cancer Center says sulforaphane can help decrease a person’s risk of developing certain types of cancer.
Red Cabbage Prevents Increased Blood Cholesterol Levels
Red cabbage is packed with nutrients and antioxidants, which studies have shown to prevent increased blood cholesterol levels. One such study was done in the Journal of the Science of Food and Agriculture.
Researchers fed rats who had high cholesterol levels red cabbage extract. The result was the prevention of any further increased blood cholesterol and protection against damage to the liver and heart.
Sweet Potatoes Contain 769 Percent Of Daily Vitamin A
According to Nutrition Data, sweet potatoes contain 769 percent of a person’s daily Vitamin A intake, namely beta-carotene. Beta-carotene has been linked to the decreased risk of developing certain types of cancers, such as breast cancer and lung cancer.
According to Medical News Today, beta-carotene helps the body fight against free radicals, which damage cells and can cause chronic illness.
Romaine Is Full Of Nutrients
Romaine lettuce is a staple in many salads since it is nutrient-dense. Celebrity nutritionist Kimberley Snyder says romaine is dense in fiber, beta-carotene, and vitamin C, which all work together to keep cholesterol levels down.
According to Snyder, “It’s terrifically rich in nutrients and shouldn’t be confused with iceberg lettuce, which is virtually devoid of any nutrients.”
Collard Greens Can Reduce The Risk Of Diseases Collard Greens
Collard Greens are full of beneficial nutrients and high in antioxidants, reducing the risk of developing certain diseases.
A study in The Association of Consumption showed that participants who ate multiple servings of collard greens per week were 57 percent less likely to develop glaucoma. This severe eye disease can lead to blindness.
Kohlrabi Has Beneficial Antioxidants
Also known as turnip cabbage, kohlrabi has many benefits, thanks to its high antioxidant levels that hold anti-inflammatory properties.
A study done in Preventive Nutrition and Food Science showed that the consumption of both green and red kohlrabi had anti-diabetic and anti-inflammatory effects on participants, with the red vegetable having greater effects on the body.
Beets improve Heart Health
Beets are full of health-healthy nitrates. A 2012 study done in the Nutritional Journal showed that drinking beet juice decreased blood pressure.
Also, beets contain alpha-lipoic acid, an antioxidant that, according to the National Center of Complementary and Integrative Health, has the potential to help people with diabetes-related nerve problems.
Green Peas Support Digestive Health
According to Healthline, half a cup of green peas contains four grams of fiber, which is great for a person’s digestive health. A study in Nutrition Review shows that green peas support the beneficial bacteria in the gut, leading to regular digestion.
More so, the Critical Reviews in Biochemistry and Molecular Biology conducted a study showing green peas are rich in saponins, a compound known for its anti-cancer properties.
Bell Peppers Have A Whole Lot Of Vitamin C
Contrary to popular belief, bell peppers are one of the highest sources of Vitamin C.
According to nutritionist and health coach Samantha Franceschini, “We typically think of citrus fruit when we think of vitamin C, but bell peppers take the leap in this area with 153 milligrams of vitamin C per serving. That’s over 200% of the daily value!”