Dark green leafy vegetables, such as spinach and kale Pumpkins, carrots, sweet potatoes, turnips and pumpkins Peas, green beans, peppers and asparagus. Apples, plums, mangoes, papayas, pineapples and bananas. Carrots are packed with vitamin A, providing 119% of the daily daily dose in just 1 cup (128 grams) (. In a review of 18 studies, it was found that carrots may also reduce the risk of lung cancer (.
Carrots are especially rich in beta-carotene, which the body converts to vitamin A. Their high antioxidant content may be linked to a lower risk of certain types of cancer, such as lung and colorectal cancer. Supplementing with garlic powder also improved insulin resistance, a condition that may contribute to type 2 diabetes (1). Another review of 33 studies found that garlic lowers cholesterol levels and improves blood sugar control, which may help people with heart disease or type 2 diabetes (1).
This vegetable is also an excellent source of fiber, an important nutrient that promotes bowel regularity, heart health and blood sugar control (19, 20). Just 1 cup (21 grams) of raw kale contains potassium, calcium, copper, and vitamins A, B, C, and K (2). In a small study, eating kale along with a meal rich in carbohydrates was more effective in preventing blood sugar spikes than eating only a meal rich in carbohydrates (2). Another study showed that drinking kale juice can lower blood pressure, cholesterol, and blood sugar levels (2).
However, peas are incredibly nutritious. Just 1 cup (160 grams) contains 9 grams of fiber, 9 grams of protein and vitamins A, C, and K, plus riboflavin, thiamine, niacin, and folic acid (2). In addition, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects. While more studies are needed, some research suggests that saponins may reduce tumor growth and cause cancer cell death (26, 2).
One cup (36 grams) contains only 7 calories, but almost 1 gram of fiber, 1 gram of protein, and lots of manganese, magnesium, and vitamins A, C, and K (2). Chard is also full of antioxidants and health-promoting plant compounds, such as betalains and flavonoids. (2) This vegetable may even help prevent damage caused by type 2 diabetes, although human studies are needed. Swiss chard is full of vitamins and minerals. Some animal studies even indicate that it may reduce symptoms of type 2 diabetes.
Red cabbage is another cruciferous vegetable full of antioxidants and beneficial properties. Just 1 cup (89 grams) raw contains 2 grams of fiber and 56% of the daily value for vitamin C (4). A medium sweet potato contains about 4 grams of fiber, 2 grams of protein, and a good amount of potassium, manganese, and vitamins B6 and C (4). This root vegetable is also high in beta-carotene, which the body converts into vitamin A.
In fact, a sweet potato contains 132% of the daily value of this vitamin (4). According to a review of 23 studies, sweet potatoes may be particularly effective in regulating blood sugar and cholesterol levels. (4) Just 1 cup (130 grams) of cooked collard greens contains approximately 6 grams of fiber, 4 grams of protein and 25% of the daily value of calcium (4). The best way to ensure that you get a variety of vitamins and minerals, and in the right amounts, is to adopt a large, healthy diet.
This involves focusing on fruits and vegetables, whole grains, beans and legumes, low-fat proteins and dairy products. The good news is that many common foods contain multiple sources of minerals and vitamins, making it easy to meet your daily needs with daily meals. Kale is one of the most nutrient-rich foods on the planet. It's packed with a variety of vitamins such as A, B6, C, and K, as well as minerals such as potassium, calcium, copper, and magnesium that are often lacking in most diets.
The most common foods high in vitamin K are green leafy vegetables, such as kale, collard greens, broccoli, spinach, cabbage, and lettuce. Like broccoli, Brussels sprouts are cruciferous vegetables and contain the same beneficial plant compounds. While all vegetables are healthy, several stand out for their nutrient supply and powerful health benefits. Peas are starchy vegetables, meaning they have more carbohydrates and calories than non-starchy vegetables and can affect blood sugar levels when eaten in large quantities.
Not only are most vegetables packed with antioxidants and a variety of essential vitamins and minerals, but many also offer health-promoting properties. If it's hard to find fresh produce in your area, you'll also be happy to know that it doesn't matter if they start fresh or frozen. In fact, studies have shown that there isn't much difference in nutrient content between frozen and fresh vegetables. Recent research suggests that the phytochemicals found in onions and other alium vegetables may be beneficial in preventing certain types of cancer.
Beetroot is a vibrant and versatile root vegetable that contains fiber, folic acid and manganese in every serving with very few calories (3.Roasted, steamed, grilled, sautéed, or eaten raw vegetables) can add texture, color, and some much-needed nutrients to any dish. Another review associated a higher intake of cruciferous vegetables, such as collard greens, with an 8 and 19% lower risk of colorectal and stomach cancer, respectively (5.Beetroot is an anti-inflammatory, anti-oxidant-rich vegetable that, according to research, has positive effects on metabolic disorders, such as high blood pressure and insulin resistance). For the best health results, try to consume a variety of vegetables to take advantage of their unique health benefits. If you want to take more advantage of the incredible benefits offered by vegetables, always having a variety of vegetables on hand is a good way to ensure that you are at the forefront when it comes time to prepare a healthy, nutrient-rich meal.
Rich in fiber, antioxidants, key vitamins and minerals, a diet rich in vegetables can be beneficial to your overall health and well-being. Mushrooms are also the only food product of non-animal origin with bioavailable vitamin D, making them an excellent choice for vegans and vegetarians.
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