It's no secret healthy vegetables contain vital nutrients, aid in weight control and a diet including a high amount of vegetables prevents diseases and conditions that shorten your life. However, not all vegetables provide the same amount of nutrients. Some are simply healthier for you. The list of the most nutritious vegetables contains those power packed veggies you should eat at least once a week.
Greens
Whether its kale, collard green, mustard greens, spinach, lettuce or even parsley, green leafy vegetables come loaded with nutrients. While you can cook many of the greens, they are at their most nutritious state when consumed raw. Greens contain carotenoids such as beta-carotene. The body converts the carotenoids into vitamin A. Vitamin A aids the body to fight many diseases but recent studies show that it may also help prevent emphysema or improve the outlook for patients with the condition. Dark green leafy veggies also contain iron, potassium, and vitamins B, C, E and K.
Cruciferous Vegetables: Broccoli and Cauliflower
These healthy vegetables contain ample antioxidants to help fight the effects of free radicals. Free radicals can cause aging and disease. The category includes not only broccoli and cauliflower but also cabbage, both green and red and Brussels sprouts. You'll find cruciferous vegetables kick-start your immune system as well as provide ample amounts of potassium, folic acid, iron, calcium and vitamins C and K.
Asparagus
Just like many other healthy veggies, not only is asparagus a good source of fiber, it also provides many vital nutrients that can help you lose weight, fight inflammation that causes a number of diseases and forestall depression. You'll find that asparagus provides ample potassium and vitamins A, C, and K. It also contains high amounts vitamin B6 and folic acid.
Winter Squash
The deep rich color yellow and orange colors of the winter squash is an indication of high carotenoid content. The carotenoids convert into vitamin A once consumed and digested. Winter squash also is high in vitamin C, potassium, fiber and magnesium.
Sweet Red Bell Peppers
You'll find plenty of vitamin C, B6, beta-carotene, lycopene and folic acid in bell peppers as well as other phytochemicals including coumeric, zeaxanthin and chlorogenic acid. The lycopene in the peppers protects the body from both cancer and heart disease. The red bell pepper also provides a nutritionally based protection against cataracts, blood clot formation and strokes.
Sweet Potatoes
If you have asthma, stock up on sweet potatoes. Studies show they help reduce the effects of asthma. Sweet potatoes have an anti-inflammatory tendency that protects your body against many diseases such as arthritis and even cancer and heart disease. They provide an excellent source of fiber as well as calcium, iron and vitamins A, B6 and C.
Garlic, Onions and other Alliums
While garlic may keep away vampires, it also helps protect you from cancer, heart disease, type 2 diabetes, hypertension, gastrointestinal disturbances and hypertension due to the high sulfur compounds these vegetables contain. These healthy veggies are best known for their antibiotic properties but also aid in reducing inflammation, boosting your immune system and fighting infection. They contain folates, niacin, pantothenic acid, riboflavin, thiamin, vitamin A, C, E and K, potassium, calcium copper, magnesium, manganese, phosphorous, selenium and zinc.
Tomatoes
Nothing heralds the arrival of summer more than fresh healthy tomatoes out of the garden. These red gems have ample amounts of vitamin C and carotenoids such as lycopene. Unlike many of the most nutritious vegetables, tomatoes hold their healthy qualities when you cook them. In fact, they become more potent.
Carrots
Your mother was right when she told you that eating carrots, one of the most healthy and nutritious veggies, would improve your vision. That's because they contain high amounts of carotenoids that converts to vitamin A. You'll find carrots also provide you with vitamins K, C and B, potassium, folate and magnesium. They're also a good source of fiber.
Beans and Other Legumes
Whether you're eating peas, soybeans, kidney beans or lentils, you're getting a high protein meal. Legumes are very nutritious and are the primary source of protein for vegetarians. Beans contain high amounts of fiber as well as folate, iron, calcium, potassium and magnesium.
