Many people from different walks of life have learned to appreciate the health benefits of vegetables.  They are one of the best sources of energy and nutrition.  They are rich in vitamins, minerals and antioxidants, the substances that your body needs to stay in top shape and protected from diseases such as cancer, stroke and heart ailments.

Most vegetables are nutritious.  But we have identified the top 10 healthiest vegetables in order to let you know which of them which can help best to nourish your body and brain.  You need to eat them in order to get a strong body and a tough immune system that fights diseases:

1. Cruciferous Vegetables

These are the vegetables which are loaded with phytonutrients with which helps to strengthen the immune system, delay aging and fight cancer.  These include broccoli, cauliflower, Brussels sprouts and cabbage.  Eat them raw, stir tried or lightly steamed for maximum nutrition.

2. Carrots

Carrots are rich in vitamins A, B, C and K.  They are also loaded with fiber, magnesium, potassium and folate.  They are known to fight cancer and protect eye health.

3. Dark green leafy vegetables

Dark green leafy vegetables such as spinach, lettuce, kale and parsley are among the most abundant food sources of iron, potassium, calcium, magnesium carotenoids and vitamins B, C, E and K. These vegetables are best eaten raw.

4. Tomatoes

Tomatoes are packed with lycopene and vitamin C. These antioxidants help to strengthen your immune system and protect your body from diseases like prostate and lung cancer.

5. Beans and Peas

These are the vegetables which are high in protein.  They also contain fiber, calcium, folate, magnesium, iron and potassium which your body needs for healthy blood and bones.

6. Asparagus

Asparagus is a vitamin and mineral-rich vegetable which is a potent agent for alleviating inflammation and depression.  Many fitness enthusiasts also use it to help them reduce weight.

7. Allium foods

Allium foods have earned the reputation as natural antibiotics for their natural immunity-boosting properties as well as their ability to combat infection and reduce inflammation.  Allium foods include onions, leeks, scallions, garlic and shallots.  They are best eaten raw.

8. Sweet potatoes and yams

These root crops are packed with carotenoids, vitamins A, B6, C, fiber, iron and potassium.

9. Bell Peppers

Bell peppers are rich sources of vitamins A, B, C, and K.  They are also loaded with potassium, manganese and fiber.

10. Squash

This vegetable is rich in carotenoids, potassium, magnesium, fiber and vitamins A and C.  It can help to boost your immune system, improve your eyesight and protect you from cancer, lung disease, high blood pressure, heart disease and type 2 diabetes.

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