Live Longer Habits

All vegetables are good for you, but some pack in more nutrients than others. If you want to add some tasty and healthy veggies to your meals, consider including spinach, broccoli, garlic, beets, and a few other exciting options. 

Vegetables are full of fibre, vitamins, minerals, and antioxidants, making them essential for a healthy diet. While every vegetable has its benefits, some stand out as particularly nutritious. 

Here are 14 of the best veggies to boost your meals. 

Spinach

Spinach is one of the healthiest vegetables out there. Just a small amount (30 grams) gives you 16% of your daily vitamin A and an impressive 120% of vitamin K, all for only 7 calories. Spinach is also rich in antioxidants that can help lower your risk of diseases like cancer. 

Carrots

Carrots are full of vitamin A, providing 119% of your daily needs in a 128-gram serving. They're also good sources of vitamin C and potassium, plus they contain beta-carotene, an antioxidant that gives them their bright orange colour. Eating a few carrots each week may lower your risk of colorectal cancer, according to studies. 

Broccoli

A serving of raw broccoli (91 grams) gives you 77% of your daily vitamin K and 90% of your vitamin C needs, along with other nutrients. Broccoli contains compounds that might help protect against cancer and reduce inflammation linked to heart disease. 

Garlic

Garlic is not just tasty; it's also very nutritious for its tiny size. One clove contains about 4.5 calories and is packed with important nutrients like selenium and vitamins C and B6. Garlic has been used for years to support health, especially heart health and blood sugar control. 

Brussels Sprouts

These little veggies are excellent for fibre and are good for your heart, digestion, and blood sugar control. Each serving is full of essential vitamins and contains antioxidants that may help prevent cell damage and reduce inflammation. 

Kale

Just 21 grams of raw kale can provide you with important minerals and vitamins. In some studies, eating kale can help control blood sugar levels. Drinking kale juice may also help lower blood pressure and improve heart health, although more research is needed. 

Green Peas

Peas are a starchy vegetable but still offer a wealth of nutrients. One serving (160 grams) provides a good amount of fibre, protein, and various vitamins. They promote gut health and contain compounds that may help fight cancer. 

Swiss Chard

With only 7 calories in a 36-gram serving, Swiss chard is rich in vitamins and minerals. It contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases, though more research is still needed. 

Beets

These colourful root vegetables are low in calories and high in fibre and vitamins. They contain nitrates, which may help lower blood pressure and improve exercise performance. 

Asparagus

In just 90 grams, asparagus provides a lot of folate and other healthy nutrients. Eating enough folate can protect against diseases and support a healthy pregnancy. Some studies also suggest asparagus extract can protect the liver and kidneys. 

Red Cabbage

A serving (89 grams) gives you 56% of your daily vitamin C needs and contains fibre too. The plant compounds in red cabbage may help reduce oxidative stress and improve cholesterol levels. 

Sweet Potatoes

A medium sweet potato is not only tasty but provides fibre, vitamins, and minerals, including high amounts of beta-carotene. Some studies suggest sweet potatoes may help manage blood sugar and cholesterol levels. 

Collard Greens

These leafy greens are an excellent source of calcium and other nutrients. Eating collard greens may lower the risk of certain eye conditions and certain cancers. 

Cauliflower 

This versatile vegetable packs a nutritious punch. A serving of cooked cauliflower contains fibres, proteins, and numerous vitamins while also being low in carbs, making it a helpful option for weight loss. 

In addition to being nutritious, many vegetables offer unique health benefits. While the ones listed above are excellent choices, remember that a variety of vegetables can contribute to your overall health. Make sure to include them in a balanced diet for the best results.

Source: healthline