Eating more vegetables is one of the easiest ways to improve people's health and happiness.


All vegetables contain healthy vitamins, minerals and fibers. However, some people stand out for their special health benefits.






Some people benefit more from certain vegetables, depending on their diet, overall health and nutritional needs.






In this article, we list 15 of the healthiest vegetables and some tips to help people enjoy them as part of a balanced diet.

Spinach

Spinach is one of the 15 healthiest vegetables


Spinach is rich in iron.


Spinach is a green leafy vegetable. It is also an important source of calcium, vitamins, iron and antioxidants.

Spinach is a good supplement to any meat or dairy-free diet because of its iron and calcium content.

A cup of raw spinach consists mainly of water and contains only 7 calories. It also provides the following nutrients:


Adults'Daily Requirements for Vitamin K


Lots of vitamin A.


Vitamin C


magnesium


folic acid


iron


calcium


Antioxidant


Vitamin K is essential for a healthy body, especially strong bones. It improves the body's absorption of calcium.

Spinach also provides a great deal of iron for energy and healthy blood, as well as good magnesium levels for muscle and nervous function.
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It is also rich in antioxidants. Research reports that spinach leaves can lower blood pressure and benefit heart health.

How to eat spinach
People like spinach in salads, sandwiches and frozen sand. Cooked spinach also has significant health benefits and is an important supplement to pasta and soup.


Kale
Kale is a very popular green leafy vegetable with many health benefits. It provides 7 calories of raw leaves per cup and plenty of vitamins A, C and K.

Kale may be good for people with high cholesterol. A small study reported that men with high cholesterol drank 150 milliliters of kale juice a day for 12 weeks. They experienced
Decrease in LDL or "bad" cholesterol by 10%.

High density lipoprotein or "good" cholesterol increased by 27%.


Other studies have shown that kale juice can lower blood pressure, blood cholesterol and blood sugar levels.



How to eat Kale

Baby kale is used in pasta, salads and sandwiches. In addition, try to make kale slices or fruit juice kale to keep the heart healthy.

Broccoli


Broccoli is a very healthy vegetable and belongs to the same family as cabbage, kale and cauliflower. These are cruciferous vegetables

Each cup of chopped and cooked broccoli contains:

55 calories


Total daily vitamin K requirement


Twice the recommended daily dose of vitamin C


Eating large amounts of cruciferous vegetables can reduce the risk of cancer, possibly because they contain sulforaphane. In animal studies, sulforaphane reduced the size and number of breast cancer cells and prevented the growth of tumors.






How to eat broccoli

Broccoli is very versatile. People bake it, steam it, or fry it. In addition, some people mix it into soup or heat it in salad.

peas


Peas are sweet starch vegetables, and each cooked cup provides 134 calories. They are also very tall:

Fiber, 9 grams per serving


Protein, 9 grams per serving


Vitamin A, C and K.


Certain B vitamins


Mung peas are a good source of plant protein. Eating them is an effective way for vegetarians and vegetarians to increase their protein intake

Peas and other beans contain fibers that support intestinal bacteria and ensure regular defecation and healthy digestive tract.

They are also rich in saponins, which provide antioxidant and anti-cancer effects.

How to eat peas

It's easy to put a bag of peas in the refrigerator and eventually use it to add nutrients to pasta, Italian condiments and vegetable curries. Or, one can make a refreshing pea and mint soup.

sweet potato


Sweet potatoes are a rhizome vegetable. Each medium potato provides 103 calories and 0.17 grams of fat when it is baked with the skin.

Each potato also contains:

It's far more than the daily vitamin A that adults need.


25% vitamin C and B-6 requirements


They need 12% potassium.


Beta-carotene can improve eye health and fight cancer


Sweet potatoes may benefit diabetics. This is because their blood sugar index is low and their fibre content is high, so they may help regulate blood sugar.


How to eat sweet potatoes


The easiest way to enjoy sweet potatoes is to bake them on the skin and add protein sources, such as fish or tofu.