List of the Healthiest Vegetables According To Health Experts

List of the Healthiest Vegetables 

Looking for potassium rich foods list or chart? We all know that most of the fruits and vegetables are source of potassium and are also sodium rich. Minerals and vitamins are the residents of vegetables. Not to mention low or high potency, they contain and they provide these healthy and vital nutrients to human body.

Here we shall discuss beat and healthy vegetables to eat. Whether you eat them raw and cook them in delicious recipes, fruits and veggies everyday are the healthiest and nutritious bodybuilding diet.

For example banana has 358 mg potassium per 100 gram. Our common daily value (%DV) for potassium is 3,500 milligrams. What food has more potassium than bananas?

Answer will be a long list like acorn apricots, avocados, beans, button dried fat fish, low mushrooms potatoes, spinach, squash, white yogurt. Same the case is about vegetables.

All research suggests that vegetables are important to include in your diet as they contain a large number of nutrients and dietary fiber which your body needs. Due to the time constraints in our daily lives, a lot of individuals compromise on their diet and barely get the suggested 5 fruits and vegetables in their daily diet.

Even though most vegetables are low in calories and high in nutrition, read on to view some of the healthiest vegetables and start to include these in your diet to help you become much healthier and build your body’s immunity to things like cancer, heart disease and diabetes.

Must Have Veggies

Carrots

Carrots are easy to include in your daily diet and are the richest vegetable source of important antioxidants. Carrots are an excellent source of beta-carotene, which is an antioxidant that your body converts to vitamin A, which is vital for healthy hair, skin, eyes and bones and also helps protect your immune system from cancer. Carrots are also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate.

Cruciferous Vegetables

Cruciferous vegetables are full of anti-aging, cancer fighting, immune boosting phytonutrients, as well as vitamins C and K, potassium, calcium, iron and folic acid. The cruciferous vegetables listed below are known to be the most nutritious, whether they are eaten raw, lightly steamed or even stir-fried.

Broccoli: is low calorie vegetable that is often considered as a wonder vegetable as there are few foods that have the disease-fighting potential that broccoli has. Broccoli contains a high number of antioxidants that helps reduce the risk of stomach, lung and rectal cancers. Broccoli is also rich in beta-carotene, vitamin C and folate and therefore helps to boost your immunity towards developing colds and flues. Broccoli is also a good source of vitamin A and folate.

Brussels sprouts: are especially important for pregnant woman as they are full of folic acid, a B-vitamin that prevents neural tube defects. Brussels sprouts also contain high levels of vitamins C and K as well as fiber, potassium and omega-3 fatty acids.

Green and red cabbage: are low in calories, very high in fiber and therefore often a staple food in many corners of the world.

Spinach

Spinach is an excellent source of almost every vitamin and nutrient you need.  This green leaf is also very high in iron, potassium, calcium, magnesium, and carotenoids. Scientists believe that individuals who eat a spinach rich diet may be able to prevent everything from heart disease to colon cancer, and arthritis to osteoporosis.

Note that when adding raw spinach to hot rice dishes; try to do this at the last minute to preserve its water-soluble nutrients, such as vitamin C.

Tomatoes

Even though tomatoes are technically a fruit, they are most often served and cooked like vegetables. Tomatoes are extremely high in lycopene carotenoids which are known for their natural cancer fighting agent. Tomatoes are also a good source of vitamins A and C, help keep our blood pressure in check and help to reduce the number of free radicals in our bodies.

Cooked tomatoes offer more intense benefits than raw tomatoes as tomatoes release the fat-soluble lycopene whilst being cooked.

Peas, Lentils & Beans

Peas, lentils and beans (Lima, kidney, garbanzo and soybeans) contain more protein than any other vegetables and can be eaten on their own or along with other vegetables. Whether they are dried, canned, lightly steamed, or even eaten raw, they contain fiber, folate, calcium, iron, magnesium and potassium, which is required in your diet.

Asparagus

Asparagus is an excellent source of fiber, potassium, vitamins A, C, K and B complex (especially vitamin B6 and folic acid). One stalk of asparagus only contains four calories and therefore eating lightly steamed stalks of asparagus can help with weight loss, inflammation and depression.

Alliums foods

Allium foods, which include leeks, onions, shallots, scallions and garlic, are healthy and key to many recipes. They are known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. They also contain vitamin C, folate and sulphur compounds, which help to protect the heart and lower your risk of cancer.

Onions are particularly good for people suffering from or at the risk of developing osteoporosis as they contain a high level of the GPCS peptide which is believed to slow down the rate at which your body looses calcium.

Allium foods are most nutritious when eaten raw, but are also great for adding flavor to many cooked dishes.

Sweet potatoes

Sweet potatoes and yams are not only delicious, but contain a very high level of cancer fighting nutrients, which include carotenoids, vitamins A, B6, C, potassium and manganese. Sweet potatoes also help to regulate your digestive system and are a good source of energy as they contain a high level of fiber and iron.

Bell Peppers

All peppers (green, yellow, orange and red) are full of nutrients, so it does not matter if you prefer one type of pepper over the other. Bell peppers add a lot of flavor and color to our food and are a great source of potassium, manganese, fiber and vitamins A, B, C and K. Research also suggests that including a pepper in your daily diet may lower your risk of developing lung, colon, bladder and pancreatic cancers.

Summer and Winter Squash

Summer and winter squash are known to be a good source of anti-inflammatory nutrients as they are rich in beta-carotene, vitamins A and C, potassium, magnesium and fiber. Summer squash especially, can help treat several conditions, including asthma, osteoarthritis and rheumatoid arthritis.