A good health can only come from a good diet, even the best of the gym trainers say, if your diet is not correct, you will not see the desired results. Almost all the top healthy vegetables available to us have Vitamins and Minerals which are not only good for skin, bones, but our overall well being. With so many options of seasonal, domestic, foreign, and regional vegetables it quickly gets confusing as to what to eat and which one to avoid.
One can try numerous vegetables however, consuming select vegetables on a regular basis will make the difference. Some of the world renowned dietitians and nutritionists have revealed the vegetables that they believe to be more healthy than others.
10 Best Healthy Vegetables For Healthy Life
Let us take a look at the top 10 best healthy vegetables that should be in your diet:
1. Spinach
A Registered Dietitian, Annessa Chumbley, says Spinach is the one vegetable that people should eat as it is not only low in calories, and lowers the cholesterol levels, but also can boost metabolism. Spinach is also rich in antioxidants.
2. Carrot
Carrots are rich with Vitamin A, and it is said that in one cup of carrots (128 grams), a person can get 428% of the daily required dose of Vitamin A. Additionally, as it contains antioxidants like beta-carotene, can help in reducing the risk of Lungs and Prostate cancer. If this is not enough to justify Carrots being one of the healthiest vegetable, probably knowing that Carrots also provides Vitamin C, K, and even Potassium might make you agree.
3. Green Pea
Many people say that Peas are starchy, which means they are high in both carbs and calories, however, they are also full of nutrition. If a person consumes 160 grams of peas, the body will get niacin, Folate, Vitamin A, Vitamin K, Vitamin C, Thiamin, 9 grams of Fibre, 9 grams of Protein, and Riboflavin. Being high in Fibre, Peas are good for digestive system, and according to some studies, they have anti-cancer effects.
4. Romaine Lettuce
Celebrity nutritionist Kimberly Snyder regards it as one of the healthiest vegetables there are, saying “it is terrifically rich in nutrients and shouldn’t be confused with Iceberg Lettuce, which is virtually devoid of any nutrient”.
5. Bell Pepper
Samantha Franceschini, Nutritionist and Health Coach, Parsley health, says Bell Pepper is another one of the top healthy vegetables that people should eat more. She says “we typically think of citrus fruits when we think of vitamin C, but bell peppers take the leap in this area with 153 milligrams of vitamin C per serving. That’s over 200 percent of the daily value”.
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6. Green Bean
Green Beans, String Beans or Snap Beans are rich in fibre, folic acid, and Vitamin A, C, and K. With over 130 varieties of Green beans available globally, it is advised to rinse and drain the beans before eating or cooking them to reduce the sodium in them. Green Beans are good for the heart, and reduce the risk of diabetes, and obesity. In Addition, the Green Beans are also rich in Iron, Riboflavin, Magnesium, Thiamin, Potassium, and Folate, making it one of the most healthy vegetable that one should add to their diet.
7. Beetroot
Beetroots are rich in antioxidants, and are said to control inflammation and flush toxins out of the body. Additionally with so many nutrients, they are low in calories, and can control high blood pressure. Plus Beets are delicious. There is no reason why one should not add it into the diet.
8. Cauliflower
Cauliflower makes the list of most healthy vegetables because it is rich in Folic acid, Fibre, Vitamin C, Vitamin K, Potassium, and Calcium. Additionally, this vegetable contains Phytonutrients which have cancer fighting, and anti-aging properties.
9. Sweet Potato
Sweet Potatoes are considered one of the healthiest vegetables as they not only contains carotenoids, Vitamin C, Vitamin A, but also Beta Carotenoids. All of these helps the body fight the harmful Free Radicals which can cause cell damage.
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10. Dulse
Dulse, the red seaweed, is also known as the “bacon of the sea”, so all the bacon lovers, you can think of it like eating the healthy version of it. Dulse deserves to be on your diet because it is rich in potassium as well as calcium which makes it goof for your bones. Additionally, Dulse is also good for eyes, and keep a check on the blood pressure.
We understand that not the vegetables will be accessible, or in all truthfulness, adding too many vegetables to the diet at once will not be possible, however, pick the ones that you find you might like and are easily available and benefit from the nutrients present in them. Ensure you have a mix of vegetables in your weekly diet for maximum benefits.
Frequently Asked Questions (FAQs)
Q.1 Do the vegetables have to be fresh?
Ans: Technically, no. Fresh, canned, dried, juiced, and even frozen vegetables are all healthy, given, they are under the expiry date.
Q.2 What qualifies as 1 portion of vegetables for adults?
Answer: 1 portion of vegetable should be 80 grams and an adult should have 5 portions of fruits and vegetables daily. 3 tablespoons of peas, carrots, or even sweetcorn can be said as a portion.
Q.3 Eating the same vegetable daily will help?
Answer: Yes, in some way, as you will get nutrients, however, it is never advised. You must create a diet with mix of healthy vegetables for different nutrients that your body will absorb.
Q.4 Should I eat vegetables raw or cooked?
Answer: It completely depends on the vegetable. For example, Carrots are best eaten cooked/steamed as it increases beta-carotene’s availability. On the other hand, Potato is a vegetable that should never be eaten raw as it contains starch which is resistant to digestion, hence should always be boiled/properly cooked before eating.
Q5. What are some of the best and healthiest vegetables?
Answer: The vegetables mentioned above like Spinach, Sweet Potato, Carrot, Green Beans, Green Peas, Beetroot are some of the top healthy vegetables that should be in your weekly diet.
