Vegetables are one of the most important food sources of many nutrients. There is no doubt about its many benefits, whether for a healthy body and fresh skin, But are there any vegetables richer in nutrients than others? In this article, we will learn about the most beneficial vegetables. The vegetables that top the list and their nutrient content, So that you can choose the type of vegetables that are most suitable for you, according to what your body needs. So stay with us.

What are the benefits of vegetables for the human body?

• Eating vegetables daily is crucial to your health and the health of your body. They provide essential vitamins and minerals and other nutrients such as antioxidants and fiber.
• Research consistently shows that people who eat at least 5 servings of vegetables per day have the lowest risk of many diseases. Including cancer, heart disease and stroke
• Vegetables help lower blood pressure.
• Reduces the risk of eye and digestive problems.
• It also has a positive effect on blood sugar. Which may help you control your appetite, my dear.

What are the best types of vegetables?

There is no doubt, my dear, that all vegetables are rich in important nutrients. But the proportions of these materials differ from one type to another. Where there are types that are richer than others with certain nutrients, Therefore, we have prepared for you a list of the most nutritious vegetables filled with the largest possible amount of nutrients. It includes:

1. Spinach

• You can give spinach the number one spot as the most nutrient-dense vegetable.
• It contains a high amount of vitamin A and vitamin K. for an amount of 30 g, Which contains a total of only 7 calories!
• Spinach also contains antioxidants. Which may help reduce the risk of many diseases, One study found that dark leafy vegetables like spinach are high in beta-carotene and lutein, two antioxidants linked to a lower risk of cancer.
• Another study suggested that spinach may benefit heart health by helping to lower blood pressure.
• The beautiful thing is that spinach is delicious and you can eat it in a variety of different ways. And you will reap all its benefits as long as you cook it in a healthy way.

2. Carrots

• The orange beloved of many people, It contains vitamin A.
• The reason for its vibrant orange color is that it contains an antioxidant called beta-carotene. It is useful in preventing cancer and important for the health of your eyes.
• Carrots are a root vegetable that is rich in many other key nutrients, including potassium and vitamins C and K.

3. Broccoli

• Broccoli, which has a green color and a distinctive shape, is a vegetable rich in many compounds. Including sulfur compounds that have a major role in preventing cancer, Including the bladder, breast, liver and stomach.
• It also helps prevent other types of chronic diseases. such as heart disease and inflammatory diseases.
• It is also an important source of vitamin K and C, folic acid, manganese and potassium.

4. Garlic

• It is a plant known for its medicinal use that is beneficial to health for thousands of years.
• It contains an important compound called allicin. Which has been shown to help regulate blood sugar and heart health.
• A study also confirmed that garlic helps reduce belly fat, blood pressure, and blood lipid levels.
• In addition to the distinctive flavor it adds to many foods.

5. Kale

• Kale, which is a type of cabbage (oil cabbage), Its leaves are green or purple.
• Kale is known for its nutrient density and antioxidant content.
• It is rich in potassium, calcium, copper and vitamins A, B, C and K.
• One small study reported that eating kale along with a carbohydrate-rich meal was more effective at preventing spikes in blood sugar than eating a carbohydrate-rich meal alone.
• Another study showed that drinking kale juice may reduce blood pressure, cholesterol, and blood sugar levels.

6. Green Peas

• Peas, my dear, are a starchy vegetable. This means that they contain more carbohydrates and calories than non-starchy vegetables and may affect blood sugar levels when eaten in large quantities.

• However green peas are very nutritious! As just one cup contains:
• 9g of fiber and 9g of protein.
• Vitamins A – C – K
• In addition to riboflavin, thiamin, niacin, and folic acid, All of them are B vitamins that are very important for health and the body.
• Peas also support the health of the digestive system because they are rich in fiber. This is by boosting the beneficial bacteria in your gut and promoting regular bowel movements.

7. Swiss chard

• Who among us does not know how important it is to eat chard? It is one of the richest and most beneficial nutrients. It is full of essential vitamins and minerals.
• In addition to its delicious taste and variety of cooking methods, Swiss chard is low in calories.
• It also contains fiber, protein, antioxidants, and plenty of manganese, magnesium, and vitamin A
• This type of vegetable may help prevent damage from type 2 diabetes.

8. Asparagus

• Asparagus is also rich in many vitamins and minerals. It is an excellent addition to any diet.
• It is full of selenium, vitamin K, thiamine, and riboflavin. All of which are essential elements in maintaining good health.
• And it’s important for pregnant women too, my dear. Getting enough folic acid, found in asparagus, may protect against diseases and prevent developmental disorders of the neural tube during pregnancy.
• One study also indicates that asparagus extract protects against liver and kidney damage.

9. Cabbage

• Where there are many types of cabbage, And we will talk about red cabbage specifically.
• It is a plant full of antioxidants and beneficial properties.
• The secret behind its distinctive red color is a compound found in it called anthocyanins.
• Among the results of studies on this plant, It had a distinctive effect in significantly reducing LDL cholesterol levels, It also reduced weight gain.

10. Tomatoes

• Although tomatoes are classified as fruits, However, most people treat it like a vegetable and use it in savory dishes. Almost no salad dish is devoid of fresh tomatoes.

• They are full of potassium and vitamin C in particular.
• Tomatoes also contain lycopene, a powerful antioxidant, and beta-carotene, which helps fight cancer.

In conclusion, We wish you health and wellness, We ask you to pay attention to your diet. It should be healthy and full of nutrients, such as vegetables. It is rich in fiber, vitamins and minerals that will definitely help your body. I will give you strength and health.

Written by: Marah Mohamad

Sources:

healthline

Harvard

medicalnewstoday
webmd