Blog By thomasa on 8 February 2016

The Top 5 Healthiest Vegetables Your Body Needs For Overall Health

healthiest vegetables

Best Vegetables For Your Health

Green, leafy vegetables are rich in chlorophyll and are considered as a nutritional powerhouse, filled with lots of minerals and vitamins that the human body essentially needs. They help keep the colon healthy. Eating half cup of green leafy vegetables everyday can prevent serious illnesses and other nutrient deficiencies. There are lots of healthy vegetables, which can be more nutritious if eaten lightly steamed or raw. These are the types of foods you should be eating to achieve overall health and well-being.

Here is the list of vegetables that you should be eating every day.

  1. Lettuce

 

Dark green lettuces are rich in vitamins K, C, and A. The daily serving of this vegetable will improve your eyesight, skin elasticity, bone health. They also help remedy blood clotting. These vegetables are slightly bitter and usually crisp. Most people make raw salads out of this vegetable type. You can combine the nutrient-dense leaves with onions, carrots, tomatoes, and cucumbers for a healthy and colourful salad.

Types of Lettuce

  • Crisp head lettuces
  • Romaine
  • Butter head
  • Loose leaf
  • Butter crunch
  • Batavian
  • Chinese lettuces

 

Health Benefits of Lettuces 

 

  • Have anti-inflammatory properties
  • Lower cholesterol
  • Induce sleep
  • Have antioxidant properties
  • Anti-microbial properties
  • Control anxiety

 

  1. Cruciferous Leafy Greens

 

These vegetables are high in glucosinolates, which prevent the growth of certain cancers. They are also abundant in tryptophan and magnesium. These two minerals boost brain functions and heart health. You can create a flavourful blend out of these vegetables or you can add them to soups, sauté, or casseroles with your favourite seasoning and herbs.

 

Types of Cruciferous Vegetables 

  • Kale
  • Collard greens
  • Broccoli
  • Cabbage
  • Mustard greens

 

Health Benefits of Cruciferous Vegetables

  • Protect cells from DNA damage
  • Help stimulate carcinogens
  • Have inflammatory properties
  • Prevent tumour blood vessel formation

 

  1. Spinach and Swiss Chard

These vegetables belong to a family of leaves called the Amaranthaceae. Spinach and Swiss chard have similar nutritional value and taste. They are vibrant leafy vegetables with bold colours and are available throughout the year. These types of vegetables are rich in iron and help carry oxygen to the blood.  You can include these vegetables in raw salads, or you can steam or chop them and add a light seasoning to create an appetizing side dish.

 

Health Benefits of Spinach and Swiss chard

  • Act as anti-oxidants
  • Good for the heart health
  • Improve gastro intestinal health
  • Protect the eyes from diseases

 

  1. Edible Green Leave

These types of vegetables are commonly sold in local supermarkets. They are nutritious and flavourful. They can help promote healthy skin cells as well as healthy liver. Incorporating them to your diet will help regulate your hormones. They also contain anti-inflammatory properties. You can add these vegetables to your salad, soups, and stir-fries.

 

Types of Edible Green Leaves

  • Red clover
  • Plantain
  • Chickweed
  • Dandelion

 

Health Benefits of Edible Green Leaves

  • Keep you stay young
  • Lower cholesterol
  • Preserve vision health
  • Boost bone health
  • Prevent colon cancer

 

  1. Peas

 

Peas have unique properties that can improve kidney function and reduce blood pressure. They are a member of the legume family. You can incorporate peas to your daily diet. They contain fiber, potassium, lots of protein, folate, magnesium, iron, and very little fat.

 

Health Benefits of Peas

  • Prevent stomach cancer
  • Positive anti-aging impact
  • Weight management
  • Prevent arthritis
  • Prevent osteoporosis
  • Regulate blood sugar
  • Prevent heart disease

 

All healthy vegetables are sources of antioxidants to fight against the perilous effects of free radicals. Then, they contain high amounts of vitamins and minerals that keep the body strong and healthy. All the green, orange, yellow vegetables are specifically rich sources of calcium, magnesium, beta-carotene, iron, vitamin C, vitamin A, and vitamin K. So you are advised to eat veggies daily in order to live healthily and happily.

 

 

References:

http://www.rd.com/health/healthy-eating/healthiest-vegetables/

http://healthyeating.sfgate.com/list-dark-green-leafy-vegetables-1647.html