what are the 10 healthiest vegetables?

what are the 10 healthiest vegetables?

Fruits and vegetables are high in nutrients yet low in calorie which is a great combo they are bursting with an assortment of vitamins and minerals phytochemicals and they are high in fiber which means you can eat plenty without worries of weight gain fruits and veggies are sources of many essential nutrients including potassium dietary fiber vitamin C and folate a diet rich in fruits and vegetables can lower blood pressure reduces the risk of heart disease and stroke prevent some types of cancer lower risk of eye and digestive problems and have a positive effect on blood sugar which can keep appetite in check. plant chemicals that have protective and disease-preventing properties are produced by plants, which not only protect themselves but also turns out that they can also protect humans against disease there are more than a thousand known phytochemicals. 

I have listed the top ten vegetables out of all vegetables as the healthiest vegetables with their amazing facts.

SPINACH

spinach has a flowering plant that belongs to the family Amaranthaceae this plant originates from Persia. Spinach was brought to Europe in the 12th century where it instantly gained popularity due to its origin spinach is known as Persian green in China. spinach is used in the human diet for centuries it has low caloric value and high content of various vitamins and minerals which act beneficially on human health. spinach is an excellent source of vitamin A, C, and vitamins of the B group it is also a rich source of manganese magnesium calcium and iron. spinach can be consumed raw in the form of salads or boiled it is used for the preparation of numerous salty meals. Spinach should be consumed while it is still fresh because it easily loses vitamins and minerals and becomes limp after a few days, prolonged cooking also drastically reduces vitamin content.

CARROT

Daucus carota is a root vegetable that is often claimed to be the perfect health food it is crunchy tasty and highly nutritious carrots are a particularly good source of beta-carotene fiber vitamin K potassium and antioxidants carrots have several health benefits they are a weight-loss-friendly food and have been linked to lower cholesterol levels. Carrots are an excellent source of vitamin A in the form of beta-carotene they are also a good source of several B vitamins vitamin K and potassium vitamin A carrots are rich in beta carotene which is converted to vitamin A in the body. Vitamin A promotes good vision and is important for growth development and immune function biotin one of the B vitamins. 

BROCCOLI

broccoli a green vegetable that vaguely resembles a miniature tree it's closely related to cabbage Brussel sprouts kale and cauliflower all edible plants collectively referred to as cruciferous vegetables. broccoli is a nutrient powerhouse one of the broccolis biggest advantages is its nutrient content broccoli is packed full of phytochemicals and antioxidants including more vitamin C than an orange and more than 200 milligrams of potassium in just 1/2 cup serving it also has an unusually strong combination of vitamin A and vitamin K and even a decent amount of protein. 

GARLIC

garlic has been used since ancient times to treat a variety of medical conditions and modern science has recently confirmed compounds in garlic can reduce blood pressure cardiovascular diseases like heart attacks and strokes. 

BRUSSELS SPROUTS

Although not quite as popular as other leafy green vegetables such as spinach broccoli and kale Brussels sprouts are growing in popularity due to their many healthy nutrients and health-promoting

abilities they can fit into practically any diet you can cook Brussel sprouts and add them to healthy recipes cook and eat them on their own or simply add them to your favorite smoothie recipes. Brussels sprouts are incredibly nutrient-dense they are loaded with many healthy vitamins minerals and other nutrients that can promote our overall health. more specifically Brussels sprouts are an excellent source of vitamin K vitamin C manganese folate vitamin A and potassium they are also an excellent source of dietary fiber and packed with many different antioxidants while being low in calories not only are Brussels sprouts loaded with the nutrition they are also a rich source of antioxidants these antioxidant compounds can help to boost immunity reduce inflammation and prevent diseases.

KALE 

kale is among the most nutrient-dense foods on the planet one a cup of raw kale contains nearly seven times your recommended daily amount of vitamin K twice your RDA of vitamin A and nearly one and a half times your RDA of vitamin C all that with only 33 calories. 

PEAS

A cup of peas has less than 100 calories but lots of protein fiber and micronutrients. Peas are also high in fiber, which helps move food through your gut for easier digestion. The following are nutrients in peas that act as antioxidants- Vitamin C, Vitamin E, Zinc, Catechin, Epicatechin. Anti-inflammatory nutrients in peas have been associated with lowering the risk of inflammatory conditions like diabetes, heart disease, and arthritis. The following vitamins and nutrients found in peas help reduce inflammation-Vitamin A, Vitamin B, Coumestrol, Ferulic, Caffeic acid, Catechin, Epicatechin, Pisumsaponins I and II.

SWISS CHARD

Swiss chard contains so many health benefits that it has been selected as one of the first vegetables to be grown in space for astronauts it is full of vitamins minerals antioxidants and offers superior nutrition. It helps to stabilize blood sugar levels blood sugar spikes. It maintains the strength of your bones vitamin k and calcium are essential for maintaining strong bones and swiss chard is a great source for both of them. It boosts brainpower vitamin k potassium and powerful antioxidants assist in optimizing cognitive response which is all found in excellent doses in charred this helps to prevent memory loss. It promotes healthy hair swiss chard contains a powerful compound known as biotin which has been proven to stimulate hair follicles promoting long strong and healthy hair. It is a powerful immune booster swiss chard is a powerful immune booster containing over 50 percent of your daily requirement of vitamin c as well as being a rich source of antibacterial phytonutrients. It is also an excellent source of iron.

 

GINGER

Ginger is a popular spice with some powerful medicinal properties it's become well known for its many health benefits and people around the world consume it. Ginger helps manage blood sugar levels, researchers have found that ginger can help keep blood glucose levels in check this is very important because these levels have a direct impact on weight loss and weight gain as well as how energetic or lethargic.

ASPARAGUS

Asparagus, scientifically known as Asparagus Officinalis, belongs to the family of lilies and is valued for its therapeutic properties. It is derived from a Greek word meaning ‘sprout’ and about 300 different species of this sprout exist all over the world. This giant veggie is one of the most nutritionally well-balanced vegetables -- high in folic acid and a good source of potassium, fiber, thiamin, and vitamin A, B6, and C. A 5-ounce serving provides 60% of the RDA for folic acid and is low in calories.