Posted on Aug 23, 2018, 8 p.m.
It is fairly common knowledge that eating fruits and vegetables is good for you, but most people don’t know which ones are best. While not all vegetables provide the same nutrients, and there isn’t a single vegetable that will provide all the nutrients needs, not all vegetables are created equally and some are better than others.
According to Authority Nutrition some of the must have vegetables in the world that are must to consume to help the body stay healthy and fight disease include: asparagus, broccoli, carrots, brussel sprouts, collard greens, garlic, ginger, green peas, kale, kohlrabi, red cabbage, spinach, sweet potatoes, and swiss chard.
Spinach carries an impressive profile, one cup raw contains 56% of daily vitamin A and 100% of vitamin K requirements, and has been touted to help improve cardiovascular health.
Carrots can provide 428% of daily vitamin A requirements in a one cup serving, they are also a good source of beta-carotene, vitamin C, K, and potassium. Beta-carotene is an antioxidant with potential in the prevention of cancer.
Broccoli is suggested to have natural implications in the fight against cancer. One cup of broccoli can provide 116% of daily vitamin K requirements, 135% of vitamin C daily requirements, and is a rich source of manganese, folate, and potassium.
Garlis is the little bulb that just keeps on giving with many uses as a functional food supported by a wealth of evidence concluding it helps to regulate blood sugar, promote heart health, and helps to prevent the onset of various types of cancer, among other things.
Brussel sprouts are suggested to aid in detoxification and are a great source of dietary flavanoid, kaempferol found to improve overall health and help protect the body from free radical damage that can lead to chronic diseases.
Kale is a rich source of B vitamins, copper, calcium, and potassium. One serving of kale provides 100% of the daily requirements for vitamins A, C, and K.
Green peas are noted to help improve bone health, reduce depression symptoms, and prevent signs of ageing. These extremely low calorie veggies have 118 calories in one cup and 50% of the daily requirements for vitamin K.
Swiss chard may be able to reduce the effects of diabetes by reducing blood sugar levels and preventing free radical damage; it also has been noted to protect the liver and kidneys from diabetes related damage.
Ginger has been used in traditional medicines for generations as natural remedy for nausea and tummy troubles among other things. Several studies confirm pregnant women with morning sickness have had symptoms alleviated with its use.
Asparagus has data showing it can prevent neural tube defects when consumed during pregnancy. Just a half cup of this crunchy veggie can provide one third of the daily requirements of folate needs.
Red cabbage can help to reduce chronic inflammation, help to prevent liver and heart damage, and lower blood cholesterol levels. One serving raw provides 85% of the daily vitamin C requirements.
Sweet potatoes are high in fiber, vitamin C, manganese, and protein. One medium sweet potato provides 438% of the daily requirements for vitamin A.
Collard greens has been found to reduce risk of glaucoma, and is suggested to decrease risk of prostate cancer.
Kohlrabi raw or cooked offers numerous health benefits and is a great source of fiber and vitamin c.
Nutritionists suggest that consuming a good mix of vegetables each day is the key to overall wellness and aging healthy. Next time try reaching for some of these healthy choices as a snack item instead of chips or sweets and start enjoying the benefits, they may even help control weight.
Materials provided by:
Note: Content may be edited for style and length.