Six healthiest vegetables that you should include in your diet – Times of India

For optimal health and wellness, it is essential to eat vegetables daily. Three portions of vegetables per day are the key to enjoying a disease-free long life. Vegetables of all kinds and colours are rich in nutrients and antioxidants. Each of them is loaded with a mineral that helps our body carry out varied internal functions, boost immunity and reduce the risk of developing chronic diseases. The best thing about adding veggies to your diet is they are filling, high in fiber and extremely low in calories. That means you can eat as much as you want without worrying about weight gain. But not all varieties of vegetables contain the same amount of nutrients. Some are more nutritious as compared to others and adding them to your plate would provide you with additional health benefits. Here are the six healthiest veggies on this planet that must be a part of your regular diet plan.

Spinach
The leafy green spinach tops the chart when it comes to healthy eating. It is one of the superfoods loaded with tons of nutrients like protein, iron, magnesium, potassium, folate and calcium. The leaves are also an excellent source of vitamin A, which helps to reduce the risk of macular degeneration and vision loss. Just 30 grams of raw spinach provides 56 per cent of your daily vitamin A requirements. Eating spinach regularly can help to reduce the risk of cancer, Type 2 diabetes, asthma, low blood pressure and promote digestive regularities.

Carrot

The bright orange colour of the carrot is due to the presence of beta-carotene, an antioxidant that may help to reduce the risk of several types of cancers. A study reveals that each serving of carrot per week can decrease the risk of prostate cancer by 5 per cent. Besides, it may also reduce blood pressure, promote eye health and help to lose weight. Packed with the benefits of vitamin A, C, K and potassium, carrot can be added to the diet in multiple ways. Have carrot juice, add in your salad or try warm carrot soup, all the dishes are easy to prepare and equally nutritious.

Broccoli
The cruciferous vegetable is particularly rich in a sulfur-containing plant compound known as glucosinolate. As per studies, this compound can protect against types of cancers, tumour and other chronic diseases. Moreover, this green vegetable is exceptionally rich in vitamin K and vitamin C. 91 grams of raw broccoli provides you with 116 per cent of your daily intake of vitamin K and 135 per cent of daily vitamin C intake. This green veggie can be enjoyed both raw and cooked, but it is better to blanch it a little to gain maximum health benefits from it.

Garlic

Garlic is a superfood used to make different kinds of medicine for the past several years. All thanks to the presence of the active compound allicin in it. It can help to regulate blood sugar levels, promote heart health and reduce the level of bad cholesterol in the blood. Garlic is rich in manganese, vitamin B6, vitamin C and selenium. Besides, it also contains a decent amount of calcium, copper, potassium, phosphorus, iron and vitamin B1. But you must be careful while consuming too much garlic as you may face some side effects like bad breath, acid reflux, digestive issues, and an increased risk of bleeding.

Peas
Green peas don’t find a mention in the healthy vegetables due to the high amount of carbs and starch but they are incredibly rich in nutrients. Just one medium cup of cooked peas can provide you with 9 grams of protein and other nutrients like vitamins A, C and K, riboflavin, thiamin, niacin and folate. Due to high fiber content, peas are also beneficial to reduce the risk of constipation. They may also protect your heart and cut down the risk of Types of diabetes.

Sweet potatoes
Sweet potatoes are excellent alternatives to potatoes, which are starchy and can spike the blood sugar level instantly. This root vegetable is a much healthier option, is tastier and has several health benefits. One medium sweet potato provides you with a good amount of protein, vitamin C, vitamin B6, potassium and manganese. Not only this, but sweet potatoes are also rich in vitamin A that can help to reduce the risk of several types of cancer, including breast and lung cancer. Studies also suggest that having sweet potatoes regularly can help to reduce blood sugar levels and bad cholesterol.