Everyone knows that in order for them to stay “fit and healthy,” vegetables are a necessity. Without vegetables, supplying the nutritional needs of the body to stay at its optimal state would be difficult.
Despite their nutritional value and numerous health benefits, some people find it difficult to incorporate vegetables into their daily diet. According to a survey conducted in 2019, more than 25% of respondents claim they do not eat vegetables. While there are 36% of those who do, the amount of vegetables in their meals only takes a third.
With the number of vegetables in the market, there is no reason for you not to get the enough amount needed by your body. In this article, we will explore the 10 healthiest vegetables that are easy to prepare and can be easily prepared with different recipes.
If you’re aiming to have a change in the course of your lifestyle, keep reading to learn more about the fascinating health benefits vegetables can bring you.
Picking vegetables to eat also requires your body needs
Vegetables are good for your body. It keeps you strong, energizes and, most of all, it keeps you away from harmful diseases.
But how can you ensure that you get the most out of the vegetables you consume?
Essentially, looking into its vitamin and mineral contents is probably the best way to know. However, knowing the nutrients that your body lacks is also another factor to consider. This way, you will be able to supply your body the essential nutrients and be able to sustain its health.
Amount of vegetables to eat
Knowing how much vegetables your body needs is also an effective way for you to be aware of how much vegetables you consume. If you are someone who is adjusting your bad eating habits by eating healthy meals, this can be an essential step for your transition.
The amount of vegetables needed to be sustained by a person actually varies based on several factors: age, sex, heigh, weight and physical activity. When eating veggies, the ideal amount that most studies suggest ranges from 2-3 cups per day for a better eating habit.
The types of vegetables that you can eat varies depending on your preferences. You may choose to eat frozen, canned or juiced – just make sure to look into its nutritional value. But ripe and fresh vegetables are the best to incorporate to your meals.
Benefits of vegetable to your health
There are several reasons health professionals encourage people to ensure that they consume enough vegetables. The benefits of vegetables to you actually goes beyond supplying you with energy or to lose weight.
Vegetables matter to you as it provides valuable health benefits for a longer and meaningful lifestyle. Here are some of its striking benefits:
- Eating vegetables helps in lowering your calories intake; thus, reducing the risk of obesity and developing chronic diseases.
- As veggies are significantly lower in calorie – compared to other kinds of high-calorie food – it helps improve your overall health which help in prevent cardiovascular conditions like high blood pressure, heart attack and stroke
- Diet rich in vegetables provide you essential vitamins and minerals which helps to protect you from various types of cancers
- Vegetables are high in vitamin E and A that are crucial to improve the overall health condition of your skin and eyes
- Incorporating veggies increases the intake of essential nutrients such as fiber, potassium and protein
Eat the healthiest vegetables around and stay healthy!
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 vegetables – part of the Brassica genus – are loaded with natural chemicals called phytonutrients.
These natural chemicals commonly found in plants are known to help strengthen the immune system, delay aging, fight cancer and ensure that the body functions accordingly. It is also responsible for protecting plants from threats like germs and bugs. There are over 25,000 phytonutrients that are present among plant foods including carotenoids, ellagic acid, glucosinolates and resveratrol.
Aside from this, cruciferous vegetables are packed with folate and vitamins C, E and K. Cruciferous vegetables are also a great source of fiber which is beneficial in keeping your gut healthy. These nutrients are essential in order to ensure that your body has a strong immunity.
Among the cruciferous vegetables that you should try include broccoli, cauliflower, Brussels sprouts and cabbage. Eat them raw, stir fried or lightly steamed for maximum nutrition.
2. Carrots
Carrots are famous for its versatile usage as an ingredient which made it widely popular across the globe. This veggy often comes in a variety of colors including orange, yellow, red and white. But do you know that the most popular orange colored carrots were only developed during the 15th or 16th century in central Europe.
What made this vegetable a popular ingredient is due to its unique taste, not only as a rabbit food. Unlike other vegetables that have a weird bitter taste, this one has a slightly sweet flavor in it. This taste was due to its sugar content which is almost around 3 grams of sugar.
Aside from sugar carrots are also rich in vitamins A, B, C and K and are also loaded with fiber, magnesium, potassium and folate. Eating carrots, according to several studies can aid in fighting cancer, as well as, protect your eye health. In addition, it is also packed with antioxidants that help in improving heart health.
3. Dark green leafy vegetables
These veggies are more than just your regular go-to-meal when you are on a diet trying to lose weight. Dark leafy green veggies are one of the favorite additions for salad due to its low calorie content and high nutrient value.
Dark leafy green vegetables such as spinach, lettuce, kale and parsley are among the most abundant food sources of iron, folate, potassium, calcium, magnesium carotenoids and vitamins B, C, E and K.
In fact, its high carotenoid content are great antioxidants which are beneficial in fighting the harmful free radicals in the body. According to several studies, carotenoids found in leafy greens have the ability to prevent the development of cancer in breast, skin, lung and stomach.
Some research also suggests that dark leafy greens to be rich in folate can also reduce the risk of pancreatic cancer.
To get the most out of its benefits, it is recommended for adults to consume at least 1 ½ to 2 cups of it per day. This will ensure that your body receives enough supply of nutrients to keep you strong and healthy.
4. Tomatoes
Eating this vegetable is often associated with keeping the skin smooth and moisturized –perhaps due to its antioxidant property. Just like carrots this vegetable is also famous due to its versatile usage. You can eat tomatoes cooked, stirred, or raw, and they are also simple to grow if you want to have an endless supply in your backyard.
Tomatoes are a great source of antioxidant lycopene which helps in protecting your body against diseases such as prostate and lung cancer. It also benefits heart health by reducing the risk of developing heart cancer.
Tomatoes are packed with vitamin C, potassium, vitamin B9 (folate) and vitamin K. Folate are an essential vitamin for the growth of the tissue and cell function in the body. Meanwhile, vitamin K or phylloquinone is a vital nutrient to sustain bone health and also aids in blood clot.
5. Beans and Peas
There is a reason why a lot of people love eating beans and adding it to their favorite meal. Despite being small in size, beans and peas are packed with essential vitamins and minerals which carries a wide array of health benefits.
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.
It also contains a high concentration of carotenoid lutein and zeaxanthin which are beneficial for your eye health. These two components protect the eyes from chronic diseases by filtering the harmful blue light that can cause cataracts and macular degeneration.
Peas and beans contain vitamins C, zinc and vitamin E which helps in boosting the body’s immune system. It also has anti-inflammatory properties that reduces the risk of diabetes and arthritis.
Here are some of the beans and peas that you should try:
- Green peas
- Snow peas
- Soybeans
- Snap peas
- Kidney beans
6. Asparagus
The next addition to this list is a vegetable that is widely used across various cuisines. Asparagus is a vegetable that is not only rich in vitamins and minerals but is also ideal for losing weight due to its low calorie content.
Aside from vitamin A, folate, vitamin C, fiber, vitamin K, potassium and phosphorus, this vegetable is also packed with minimal amounts of micronutrients. These micronutrients are iron, zinc and riboflavin which helps in the conversion of energy in the body.
Vitamin C, glutathione and vitamin E found in asparagus also contribute to its ability to fight free radicals and oxidative stress. These high antioxidants in this veggie acts in preventing aging, chronic inflammation and cancer.
This vegetable is also packed with flavonoids quercetin, isorhamnetin and kaempferol that can lower blood pressure and viral effects in the body.
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
Despite its pungent smell caused by its high organosulfur compounds, allium foods are one of the most used ingredients to add aroma and flavor to your favorite dishes.
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.
These types of foods are commonly rich in vitamins and minerals such as B vitamins, folate, potassium, manganese, and vitamin C. Onions and garlic are also packed with fructans, a soluble fiber that promotes healthy gut bacteria. Gut bacteria are important as it functions in communicating the production of certain vitamins in the body, as well as regulating digestion.
8. Sweet potatoes and yams
Sweet potatoes and yams are underground tubers that are used for making chips, bread, flour and chips. It is high in nutrients that can be enjoyed by anyone when boiled, baked, steamed and fried.
This vegetable often comes in a variety of colors such as orange, white, red and purple. It is high in fiber and an antioxidant substance called beta carotene. Beta carotene is beneficial in improving eye health due to its property that can raise vitamin A levels in the blood. These root crops are packed with vitamin B5, B6, C, fiber, iron and potassium.
It is also that sweet potatoes and yams have properties that can improve blood sugar regulation in the body. According to a study, this root is also capable of controlling cell growth which can help in reducing oxidative damage and cancer risk with its antioxidant properties.
9. Bell Peppers
Unlike other peppers that are spicy in taste, bell pepper often comes sweet in flavor. This is an ideal addition to add rich flavor to cuisines without making it spicy.
Bell peppers are a great vegetable as it contains high nutrients such as vitamins A, B, C, and K which are essential to the body. This vegetable is particularly high in vitamin C which can boost the immune system, absorb iron, fasten wound healing process and prevent heart disease and cancer. They are also loaded with potassium, manganese and fiber.
The dietary fiber found in this vegetable can also promote a better digestive health. The fiber is also responsible for mitigating the risk of developing hemorrhoids.
Aside from this, it also prevents diabetes by slowing down the sugar absorption in the body. Its vitamin C content also contributes to this function.
10. Squash
Squash is one of the most versatile vegetables that you can use for your favorite meal.
From its seeds to its flesh to even its skin, everything can be a valuable addition to your meal which you can enjoy. This delicious veggie is also easily accessible in the market making it a great ingredient.
No matter what way you want to eat squash, it is undeniably a healthy and nutritious vegetable that is a must for you to eat.
This vegetable is rich in carotenoids, potassium, magnesium, fiber and vitamins A and C. These vitamins can protect you from cancer, lung disease, high blood pressure, heart disease and type 2 diabetes.
Vitamin C, together with beta carotene, are highly beneficial in improving eyesight. These two are vital in slowing the development of macular degeneration and prevent cataract.
Why do some people hate vegetables?
There are several reasons why people hate vegetables — even some adults don’t like eating them. This may be due to their “idea” of the taste of vegetables growing up.
So if you are someone who dislikes vegetables you are not alone. It is also possible to start eating vegetables if you think you should but are unable to do so.
You can start by choosing vegetables that fit your taste. Along the way you start to slowly add it to your meal plan until you get used to it.
If you do not like a certain vegetable, you do have to force yourself. Instead, look for an alternative that has a more tolerable taste to you.
But this is not always the case.
In fact, according to a study, some people do not like vegetables because of their genes that make them bitter to them. Although vegetables are not really that bitter, these people with this certain gene will avoid eating veggies due to the way it tastes to them.
What happens when you don’t eat vegetables?
Well, the answer to this question is something that you should already know. Obviously, you won’t be able to enjoy its nutritional benefits. This means that you will lack several vitamins and nutrients needed by your body.
Simply put, you are not able to have necessary protection you need to fight harmful infections, bacteria and diseases. Not eating healthy vegetables can also cause you to develop harmful diseases or worse it may progress to cancer.
If you are thinking of switching to a healthier eating habits, make sure to include healthy vegetables to it. Basically, vegetables are the initial steps you will need to get used to in order to have a better lifestyle.
Never skip a day without eating these healthy and nutritious vegetables. If you want to know more on what healthy meals to eat and how to live a healthier lifestyle check out our food blog posts.
