Healthiest Vegetables To Stay Fit Everyday

Healthiest Vegetables To Stay Fit Everyday

Vegetables are healthiest option to stay fit and best for being good for your health. Most vegetables are low in calories but, high in nutrition, vitamins and minerals and fiber. 

Green leafy greens vegetables are good for the immune system and antioxidant, fiber and other great minerals. 

Vegetables are healthiest eatable things for including heart disease, diabetes, and lifestyle related cancer. 

Let’s take a look at the healthiest vegetables and what are the reasons to add a daily diet to stay fit. 

1. Broccoli 

Broccoli belong to the cruciferous family of vegetables and healthiest one to add into your daily diet.

Broccoli are low in calories and high in Micronutrients, including various vitamins like A, C, and vitamin K. 

Best part is you can eat it raw or steamed and reap a bigger nutritional benefit. 

It is also a rich source of sulfur plant compound known as glucosinolate as well as sulforaphane. 

Sulforaphane is significantly shown to have a protective effect against cancer. 

Eating broccoli also helps prevent chronic disease by protecting against oxidative stress. 

2. Kale

Green leafy vegetables are well known for their health promoting quality including nutrition and antioxidant content. 

Raw kale contains vitamin B, potassium and calcium. And also fill the daily requirement of vitamin and minerals. 

According to studies, drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol. 

3. Carrots 

Carrots are packed with vitamins A and they also provide 400% of the daily recommended value in just one cup. 

Carrots are also good for vision especially at night. 

Beta carotene is an antioxidant that gives carrots their orange color. 

Carrots may help in cancer prevention. 

Carrots root enjoy in raw, shredded in salad, or blended in smoothie. 

4. Garlic

Garlic is used as a medicinal plant. An active compound in garlic is allicin, a compound that is responsible for many health benefits. 

Many studies have shown that garlic can help to regulate blood sugar level as well as heart health. 

According to researchers garlic is good for the heart and garlic is also able to decrease blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol. 

5. Green Peas

Green peas are a good source of many vitamins like vitamin A, vitamin K, vitamin C. 

Peas are starchy vegetables and they are higher in carbs and calories than non starchy vegetables that directly impact blood sugar levels while eating large amounts. 

Further, peas are a rich source of saponins plant compounds known for anti-cancer effect. 

Saponins may help fight cancer hy reducing tumor growth and inducing cell death in cancer cells. 

6. Mushrooms

Mushrooms are good for heart health and prevent disease. It is also a good option for replacement for meat. 

Mushrooms are also effective for weight loss and other health benefits. 

7. Spinach

Spinach leafy green vegetables are the healthiest one thanks to their nutrients. 

Raw spinach provides almost 50-56 percent of your daily vitamin A needs and vitamin K requirements with just 7 calories. 

Spinach is also a great source of antioxidant which helps to reduce chronic disease. 

8. Turnips

Root vegetables are a rich source of fiber and Micronutrient including potassium and calcium. 

Turnips are neutral and taste are easy to add into a variety of recipes.

9. Brussels Sprouts

Brussels sprouts are the same like broccoli, both are members of the cruciferous family of vegetables and both have the same healthy plant compound. 

Brussels sprouts contain kaempferol, an antioxidant that may be helpful for effective in preventing damage of cells. 

According to study, kaempferol protects against free radicals, which cause oxidative damage to cells and can contribute to chronic disease.

Moreover, Brussels sprouts consumption can help to detoxify as well. 

Brussels sprouts are very nutrients dense. It has a good amount of vitamins including vitamin K, A and vitamin C. Also a good source of minerals like folate, manganese and potassium. 

10. Swiss chard

Swiss chard are high in many vitamins and minerals, and low in calories. 

These vegetables are especially known for diabetes prevention. 

According to researchers Swiss chard extract was found effective for diabetes by decreasing blood sugar levels and preventing cell damage causing free radicals. 

11. Cauliflower

Cauliflower is the healthiest vegetable of all time to add to your diet plan. 

It is also a great source of nutrition and vitamins, Which helps to reduce many health related   diseases. 

It is high in fiber which is good for your health and low in calories.

Cauliflower vegetables also provide a good  amount of antioxidant, which is good for reducing inflammation. 

Cauliflower is a good source of nutrition. Only one cup has 25 calories, 3 gram fiber and high in vitamin C, K and vitamin B6.

12. Red Cabbage

This also belongs to the cruciferous family of vegetables and red cabbage, a rich source of antioxidant and other health benefits properties. 

Raw red cabbage contains 2 grams of fiber and is rich in vitamin C. 

They may help to decrease blood cholesterol levels and protect against damage to the heart and liver. 

13. Ginger 

Ginger is used as a spice in many vegetable dishes and they are also used as a natural remedy for motion sickness.

Many studies have found that ginger has beneficial extracts that prevent many diseases.

Ginger also contains anti-inflammatory properties, which can be helpful for treating disorders like lupus.

Researchers suggest that ginger could aid in the treatment of diabetes as well. And they are good for decreasing blood sugar levels in a couple of weeks.

14. Beets 

Beets are an anti inflammatory and antioxidant vegetable. And provide some great health benefits.

Beets are low in calories but a great source of nutrient, including fiber, folate and vitamin C. They are also helpful for lowering blood pressure and improving athletic performance.

Beet roots are very delicious and easy to add to your diet. Daily eating has several nutritional properties that should make them good for weight loss.

They also have some anti-cancer properties.

15. Tomatoes

Tomatoes contain lycopene, which gives that tomato’s red color. 

Tomatoes is a fruit from the nightshades family native to south America.

But, it is generally eaten and prepared like a vegetable.

Tomatoes have many health benefits and nutritions benefits. And they are helpful to reduce heart disease and fight against cancer.

They are also found in a variety of colors like yellow, red, orange and green.

Sources: 1,2.

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