Top 7 Healthy Vegetables To Eat

Vegetables contribute to better health because they contain the antioxidants that fight against any chronic diseases.  According to an article, published on the National Institute of Health (NIH), leafy green vegetables contain important antioxidants that protect the person from cancer.

There are almost one thousand plus vegetable species in the world. So how are you going to choose the best one from these species? To find the best healthier vegetables I contacted Lahore’s best general physicians and noted down the common healthier vegetables that they all proposed to their patients.

7 Best Healthy Vegetables of All Time

The top 7 Vegetables that are best for you are spinach, broccoli, sprouts, kale, green peas, chard, and collard. How and why are these vegetables are utmost importance? To find an answer to these questions let’s get into the details of each vegetable below.

1.       Spinach

The first healthy vegetable which is common and not liked by youngsters is spinach. Spinach is the healthiest vegetable. It is rich in vitamins K, A, B2, B6, E, and C. Beside vitamins it also includes manganese, folate, copper, and calcium. These vitamins are extremely important for the kids.

Spinach includes the antioxidants that protect persons from high blood pressure and other chronic diseases. Therefore eat spinach with garlic, pasta, or with the pesto for better taste.

2.       Broccoli

Another vegetable that is best for good health is broccoli. Broccoli is also rich in vitamins A, C, E, K, and B. Vitamin A is good for your eyes and vitamin K improves the bones. Not only that, but broccoli also prevents breast cancer, tumor, and other chronic diseases. Therefore add these vegetables to your daily diet and live a happy life.

3.       Sprouts

Sprouts might look small but they have a major impact on your body. Sprouts help in boosting blood circulation and the immune system.  It is also helpful for improving digestion and preventing heart and eyesight problems.

Sprouts are a rich source of vitamins, manganese, phosphorus, and protein. You can eat this small vegetable in a number of ways. You can eat it with a sandwich or can add it to rice dishes, soups, and omelets.

4.       Kale

Kale is aka leaf cabbage is another nutritious rich vegetable. This vegetable is also rich in vitamins A, K, B6, and C. Beside vitamins it is also a rich source of manganese, copper, calcium, and potassium. Kale is helpful for the eye and makes your immune system strong. The folate in the kale helps in the development of the brain.

Kale can be consumed raw, boiled, or with the soup. You can use it as a salad also.

5.       Green Peas

Like all the previous vegetables green peas also contain vitamins, minerals, and antioxidants. Green peas are heart friendly vegetables and it also helps in controlling high blood pressure problems. The fibers in the peas improve the digestive system and its anti-cancer properties provide protection against cancer.

You can eat green peas with potatoes, rice, or salad.

6.       Chard

Chard is also known as Swiss chard and it is rich in calcium, zinc, magnesium, and vitamin E. These leafy green vegetables are low in calories that aids in losing weight. Chard is rich in fiber which helps in digestion and provides protection against heart diseases.

You can eat swiss chard raw or cooked. The less you cooked it the more nutrients it will retain.

7.       Collard

The last vegetable which provides health benefits is collard. It is also a leafy green vegetable. Collard can be used with the salad, soup, meat, and chili. This vegetable is rich in nutrients therefore it is helpful in preventing blindness, cancer, and other chronic diseases.

Summing Up

Healthy vegetables are vital for spending a hale and hearty life. Leafy green vegetables like spinach, collard, kale, and chard are helpful for improving the overall health of the body. The vitamins and calcium in these vegetables help in avoiding the eye, bones, heart, and digestive related problems. However, overconsumption of these vegetables may also lead to an increase in uric acid.

Moreover, the less you cook such vegetables the more nutritious they will be, therefore, try to do steam cooking and avoid over-cooking otherwise nutrients will be evaporated.