The 5 Healthy Vegetables You Should Be Eating

healthy vegetables

Did you know that Vegetables are well-known for being very good for your entire health? Vegetable are very much healthy foods that everyone should eat because they are known to be low in calories but very high in vitamins, minerals and fiber.

However, some other vegetables stand out from the rest because of the additional health benefits that they provide to the body, theses other additional benefits include such abilities to fight inflammation or reduce the risk of disease and infections.

This post takes a look at 5 of the healthy vegetables and why you should buy and include them in your daily diet.

Spinach

This leafy green is the number one in the chart as one of the healthiest vegetables, the credits goes to its impressive nutrient profile.

A cupful (30 grams) of raw spinach is equal to 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.

Eating spinach also helps to boasts a great deal of antioxidants, which can help reduce the risk of chronic disease in your system.

A study conducted found out that dark green leafy vegetables like spinach contains high beta-carotene and lutein, two types of antioxidants that have been associated with a reduced risk of cancer.

Adding to that, a 2015 research found that consuming spinach may be beneficial for heart health, as it may lower the blood pressure.

Carrots

Carrots contain a lot of Vitamin A, providing 428% of the daily recommended value in just one cup (128 grams).

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in the prevention of cancer.

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In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer reduced by 5%.

Another research showed that eating carrots may reduce the risk of having lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of having lung cancer.

Broccoli

Broccoli is a vegetable that belongs to the cruciferous family of vegetables.

Broccoli is rich in a sulfur-containing plant compound called glucosinolate, it also contain sulforaphane, a by-product of glucosinolate .

Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

In one animal study, sulforaphane was able to decrease the size and number of breast cancer cells while also blocking tumor growth in mice.

Eating broccoli every time may help prevent other types of chronic disease, too.

A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants.

In addition to its ability to prevent disease, broccoli is also loaded with nutrients.

Garlic

Garlic has a  very long history of use as a medicinal plant, with roots tracing all the way back to ancient Chinese and Egyptians who used them.

The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic’s variety of health benefits to humans.

Many studies have shown that garlic can regulate blood sugar as well as promote the health of the heart.

In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity.

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Another study gave garlic to participants both with and without heart disease. Results showed that garlic was able to reduce total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups of persons.

Garlic can be useful in the prevention of cancer as well. A test-tube study demonstrated that allicin induced cell death in human liver cancer cells.

Brussels sprouts

Just like the broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.

Brussels sprouts is alos found to contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells.

One study done with animals found that kaempferol protected against free radicals, which were causes of oxidative damage to cells and can contribute to chronic disease.

Consuming Brussels sprout can help enhance detoxification as well.

One study revealed that consuming Brussels sprouts led to a 15–30% increase in some of the specific enzymes that have control over detoxification, which could reduce the risk of colorectal cancer.

Additionally, Brussels sprouts are very nutrient-dense. Each serving contains a great amount of many vitamins and minerals, such as vitamin K, vitamin A, vitamin C, folate, manganese and potassium.

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