Healthiest vegetables are a good source of many nutrients which make them a superfood. In the world, many types of vegetable and fruits are farming by the farmer. Vegetables are good for healthiest life. Different types of vegetable have a different type of nutrition level.
These healthiest Vegetables organized into many subgroups like beans and peas, root and marrow vegetables, leafy green vegetables, starchy red and dark, green vegetable etc. The number of vegetables we need to eat based on our age and sex.
Here described 5 healthiest vegetables which high in nutrition and its daily usage is good for health. You can consume this healthiest vegetables based on your age, sex and demand.
Healthiest vegetables for high nutrient diet
Spinach is a leafy vegetable. This healthiest Vegetable is eaten cooked as a vegetable and contains both huge sums of iron, calcium, and other fundamental nutrients and minerals.
This Vegetable is good source of antioxidants known as alpha-lipoic acid. Which prevent diabetes and oxidative stress. It is also can reduce the risk of chronic disease.
It is very high in potassium, which helpful for that person who has high blood pressure. Also, it is high in fiber and water, which may help to promote the digestive system.
Spinach is helpful for building muscle. Also, eating spinach may helpful for eye health, reduce stress and prevent cancer.
In 100gm of spinach 25g calories, 3g protein, 2.4g fiber, 3.6g carbohydrates, 0.4gm fat and vitamins A, E and iron available which is good for health.
Broccoli comes from the cabbage family. There are three types in broccoli grown like Calabrese broccoli, Sprouting broccoli and Purple cauliflower.
It contains vitamins, minerals, fiber and other important components. It’s also high in glucoraphanin, which is converted into antioxidants during digestion, which called as a sulforaphane.
Studies have shown that sulforaphane antioxidants are helpful for preventing high blood sugar, high cholesterol and chronic disease.
Broccoli comes with a high level of Vitamine C which may help to fight against skin damage and reduce the wrinkles. Also, Broccoli helpful for improving digestion and lower the risk of colon cancer.
In 100gm of Broccoli 23g calories, 3g protein, 5.5g carbs, 2.7g fiber and 0.5g fat available.
Carrots are root vegetable. Carrots can be utilized in cakes, juice and salad and It is a perfectly healthy vegetable. It comes with antioxidants, vitamin A, fiber, minerals and other nutrients.
It contains antioxidants, which is helpful for reducing free radicals in the body. Also, it reduces the risk of prostate cancer.
A study found that carrot juice could kill leukaemia cells. It is also contain good amount of vitamin A, which protect against vision loss.
The phytochemicals in carrot is a very important component for regulating blood sugar and heart disease.
Antioxidants in carrot are helpful for reducing the risks of cancer and disease. Carrots contain vitamin A which helps prevent vision loss. Also, carrots may helpful in Diabetes control, Blood pressure control, better Immunity etc.
In 100gm of Carrot 36g calories, 9g carbs, 1g protein, 2.6g fiber, 0.3g fat available.
4. Green peas
Green peas are a small seed vegetable and It is very useful for Weight control. Peas are loaded with nutrients, minerals, vitamins and antioxidants and also an excellent source of folic acid.
It is high in protein, which is very useful for body strength. It’s also a good source for that person, who want to use vegetarian protein sources instead of non-veg.
Peas are providing a good amount of fiber, which improves good bacteria in the intestine and kills unhealthy bacteria.
Peas contain the amount of heart-healthy minerals and It also prevents high blood pressure.
Many other components of peas are protect against chronic disease like heart diseases, diabetes, etc.
In 100gm of Green peas 81g calories, 6g protein, 15g carbs, 5g fiber and 0.4g fat available.
5. Sweet potatoes
Sweet potatoes belong to the morning glory family. Its starchy and sweet-tasting vegetable. Also, Sweat potatoes contain a high amount of fiber and potassium.
It promotes gut health. Fiber is increasing your digestive system and provide gut-related health by soluble and insoluble fiber in your digestive tract.
Sweet potatoes are contain high amount of beta-carotene, which may help to prevent blindness.
Animal studies found that sweet potatoes are rich in anthocyanins, which is helpful for reducing inflammation and protect the brain as well as preventing free radicals.
Sweet potatoes protect against cancer, constipation, Obesity and diabetes. Sweet potatoes may increase energy level so bodybuilders prefer sweet potatoes as diet food.
In 100gm Sweet potatoes 85g calories, 2g protein, 23g carbs, 3g fiber and 0.2g fat available.
6. Brussels sprouts
Brussels sprouts are a cruciferous vegetable. It is a member of the cabbages group and also, look like a small cabbage.
Brussels sprouts contain high in nutrients. It is a very good source of antioxidants. It is helpful for reducing oxidative stress and help in lower your risk of disease
Antioxidants in Brussels sprouts may helpful for reducing the certain types of cancer. Also, It is helpful for neutralizing free radicals.
Brussels sprouts are also a good source of dietary fiber, which can help to maintain intestine and weight loss.
It is also a very high source of vitamins, especially vitamin k, which is helpful for blood clotting and healthy strong bones.
In 100g Brussels sprouts 46g calories, 3.7g protein, total 8.8g carbs, 4g fiber and 0.5g fat available.
7. Red cabbage
The red cabbage is one type of cabbage. It is also called as purple cabbage or red kraut. It’s also a very good source of high nutrients.
Red cabbage is used as a raw salads. It is contain vitamins, minerals, calcium, antioxidants and potassium.
In red cabbage, the antioxidans level is very high, which may help to prevent cancer. It is also helpful for reducing breast cancer in women.
Red cabbage contains alpha-lipoic acid, which prevents diabetes. It is also helpful for heart health and control blood level.
It is low in carbs and high in dietary fiber, which is very good for weight loss. Also, it contains vitamin A, that is helpful for skin care and eye care.
In 100g of red cabbage 30g calories, 1.6g protein, total 6.7g carbs, 2.4g fiber and 0.4g fat available.
Garlic is a common crop worldwide. It is native to central Asia. It is used as traditional medicine and to enhance the taste in food. Poor people use it most as food.
It is a high source of health benefits if you eat garlic when your stomach is empty. Also, it is very good for heart health.
Many studies found that eating garlic is a good source for a healthy metabolism. It is helpful for weight loss and provides healthy fat.
It is rich in the compound, which is known as allicin. This component is useful for controlling and lowering the blood sugar level.
In the garlic, like, anti-inflammatory, antibiotics and antioxidants are components available, which prevents some form of cancer.
Antibiotics in garlic are the very high amount, which helps prevent infections. Also, doctor’s prefer for eating garlic to getting protection against hypertension.
This Vegetable is rich in many immune systems improving components as well as cholesterol absorption in the body.
Another benefits of garlic are like, for good blood circulation, helps for better digestion, and improving your lung health.
In 100g of garlic, 30g carbs, 7.4g protein, 1g fat, and 2.5g dietary fiber are available.
Kale is a member of the cabbage family and like another leafy vegetable, kale is healthy and high nutrition.
It is high in vitamins like vitamin A, B6, C and K as well as it fulfils your daily requirements of Vitamins. It also contains magnesium, potassium and calcium.
Kale is loaded with a high amount of antioxidants, which is helpful for getting protection against damage by free radical of body.
Studiest found that, kale is a very good source for decreasing your cholesterol level and safe your heart to the disease
Antioxidants also prevent blood pressure controlling, anti-depression, anti-viral and many forms of cancer.
In 100g of kale, 49g calories, 1g fat, 10g carbs and 5g protein available.
Tomatoes is very high used vegetables in salad, drinks and sauces. It contains good nutrition benefits.
It contains a good source of antioxidants like lycopene, which is very good for preventing cardiovascular disease and cancer.
Tomatoes also contain antioxidants, vitamins C, K, B9, potassium, fiber and some other minerals. Doctor’s suggest that tomatoes is good source for increasing healthy blood level in the body.
Fiber is good for lower the risk of cholesterol level, controlling blood sugar level and gaining healthy fat.
Products made with tomatoes like tomato ketchup, salad, paste are good for improving skin health and lower risk of heart disease.
Some studies indicate that tomatoes are good for preventing some form of cancer like lung and stomach cancer.
In 100g of tomatoes, is 17g calories, 1.4g dietary fiber, 1.2g protein and 0.3g fat are available.
Cucumber is a gourd family member. Generally, there are three types of cucumber-like slicing, pickling and seedless.
Cucumber is low in calories and high in fiber and water and It is helpful for loose extra belly on the body or gains healthy fat.
It contains many high vitamins and minerals as well as made with 95% of water. It will help you with living hydrated.
Antioxidants are high in cucumber. It is helpful to prevent free radicals, which is lead to some chronic disease and oxidative stress.
Some studies have shown that cucumber prevents diabetes and control blood sugar level.
In 100g of cucumber, 100g calories, 3g carbs, 1g protein and 0.12g fat available.
Ginger is most used for spice in vegetable dishes and for medicine. Also, contains high nutrient. It is also loaded with antibiotics, which is good for health.
Studies have proven that ginger helps alleviate nausea and vomiting during pregnancy. It may also relieve nausea and vomiting after surgery.
After the workout of any exercises, muscle pain is a normal issue. In that case, ginger is very useful for reducing the pain of muscle.
This Vegetable is very useful for boosting digestion and reducing stomach disease. It also contains an anti-inflammatory compound, which is helpful for inflammation-related disorders.
The high amount of cholesterol cause heart diseases. One study proves that ginger is a very good source for reducing cholesterol level and increase heart health.
Anti-cancer properties are available in ginger, which prevents many forms of cancer. It is also can reduce oxidative stress and may improve brain function.
It is loaded with antioxidants and antibiotics, which can reduce the risk of Alzheimer’s disease.
In 100g of ginger 80g calories, 0.7g fat, 2g protein, 14g carbs and 2.3g dietary fiber available.
13. Collard greens
Collard greens are a member of the cruciferous family. This family member like kale, Brussels sprouts, broccoli etc.
Like other family members, collard greens are good for reducing the risk of high cholesterol.
Along with other leafy vegetables like broccoli and sprouts, collard greens are a very high source of calcium. It is helpful for improving bones health.
This vegetable is low in calories and high in dietary fiber, folate and vitamin A, C, E and K as well as high in antioxidants. This antioxidant is protected against many types of disease.
Many studies showed that a high intake of collard green vegetable can prevent many diseases like cancer, detox support, inflammation, heart health.
Some studies found that a high intake of this vegetable is improving the digestive system and protect your eyes.
In 100g of collard greens, 60g calories, 6g protein, 1.4g fat, 10g carbs (including 7g dietary fiber) are available.
This vegetable is shown like small cabbage and member of the cruciferous family. It can be used as a raw or cooked form. Also, its leaves are useful for diet.
It contains a high amount of vitamins, iron, potassium, and calcium. It is also a good source of fiber.
Like other cruciferous vegetables, kohlrabi is very good in fiber, which is helpful for improving the digestive system. It is also helpful for the loose extra belly and increasing healthy fat.
It contains potassium, which can boost energy level. As such, high potassium in this vegetable, making it a great addition for your energetic diet.
The study revealed that the daily intake of kohlrabi can regulate your blood pressure and can decrease the risk of cardiovascular disease.
In 100g of kohlrabi, 25g calories, 0.1g fat, 2g protein, 6g carbs (include 4g dietary fiber) are available.
This vegetable used as a spring vegetable and it contains the high nutrient, which makes it perfect for adding in any diet.
Asparagus is high in many vitamins like A, K, C . Also, high in minerals, antioxidants as well as it is low in calories.
Asparagus is a very good source of vitamin K, which can help you against blood clotting and for better bones health.
It is also helpful for increasing metabolism health and protects again liver swelling.
Dietary fiber is available in asparagus, which prevent many diseases like high blood pressure, diabetes, heart disease and it can improving the immune system.
It is an excellent source of folate, which is helpful for pregnant women. Also, it produces DNA for better health. It can help in improving the health of the baby.
In 100g of asparagus, 20g calories, 0.1g fat, 3g protein, 4g carbs (including 2.3g fiber) are available.
This vegetable is a member of Brassicaceae. It’s a very healthy vegetable.
Cauliflower is high in vitamin and minerals. It is low in calories and provides you with almost all vitamins.
This Vegetable is high in fiber, which is good for health. It helps to reduce inflammation and improve the digestive system.
Studies found that glucosinolates antioxidant are high in Cauliflower flower, which prevents colon, lung and breast cancer.
It is a good source of fiber and low in calories, which can help in weight loss. Also, it is rich in sulforaphane, which may stop cancer growth.
In 100g of Cauliflower, 25g calories, 0.3g fat, 2g protein, 5.2g carbs (including 2.3g fiber) are available.
The Healthiest Vegetables are a good source for living healthy life. These vegetables are used differently everywhere. Some uses as a salad, some uses as a make spicy dish and some uses for making juice.
These healthiest vegetables are not just good in taste but it contains high nutrient-dense. All vegetables have their own nutrient benefit.
All vegetables are healthy for the body but in all have different nutrients. So, for good health mixture all vegetables and eat with a daily meal.