Vegetables have always been known as the rich source of nutrients and those are widely consumed all over the world. Most of the vegetables are low in calories but provide a good amount of fiber, vegan vitamins, and minerals. Few of the vegetables offer health benefits to people with their specific health conditions and nutritional needs. Hence if you have a habit of loading your cart with vegetables regularly then you are surely on a way to live a longer life. But here the question is which one to choose as there are plenty of options in the market. Here is the list that would help you to choose the right set of vegetables.
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Carrots
Talking about the first vegetable on the list, Carrot is known to be the powerhouse of Vitamin A. A single cup of serving provides 428% of the daily recommended portion of Vitamin A in your diet. It is a rich source of beta carotene which is known as the anti-oxidant that gives the bright orange color to the carrot. Apart from this it also helps in the prevention of cancer. According to recent research, each serving of carrots helps to decrease the risk of prostate cancer in individuals. Eating carrots regularly can also reduce the risk of lung cancer in smokers as compared to the ones who do not eat them. Talking about the nutritional content, it is a rich source of Vitamin K, Vitamin C, and Potassium.
Spinach
If you are a lover of green leafy vegetables then spinach should be on the top of your list. It is known as one of the healthiest green leafy vegetables. One cup serving of raw spinach helps you to provide 56% of the daily recommended Vitamin A along with Vitamin K. One cup serving of raw spinach consists of only 7 calories. Hence if you are on a weight loss program then this would be the best pick for you. It contains a good amount of anti-oxidants which helps to reduce the risk of chronic diseases. According to the research, spinach contains a high amount of beta carotene and lutein that helps to prevent the risk of cancer.
Garlic
Garlic has always been known as a medicinal plant. Garlic contains allicin which is known as the active compound that provides various health benefits. According to recent studies, garlic helps to regulate blood sugar and promote the good health of your heart. Regular consumption of garlic helps to lower total blood cholesterol, LDL cholesterol, and triglycerides. According to the experts, it can also help in the prevention of cancer.
Broccoli
Broccoli is known as part of the cruciferous family of vegetables which is rich in sulfur-containing plant compounds glucosinolate and sulforaphane. Sulforaphane has shown results in preventing cancer in individuals and it also helps to reduce breast cancer cells. Consuming broccoli on regular basis helps to protect the heart from disease-causing oxidative stress by lowering the level of oxidants. It is loaded with a lot of nutrients. One cup of serving gives you 116% of the daily requirement of Vitamin K,135% of the daily requirement of Vitamin C, manganese, folate, and potassium.
Brussels Sprouts
Brussels Sprouts are also considered as the part of cruciferous family vegetables similar to broccoli. It consists of health-promoting plant compounds. Talking about nutrients, Brussels Sprouts consists of kaempferol which is known as the anti-oxidant that helps to prevent damage to the cells. Apart from this it also helps to protect the body from free radicals which can lead to chronic diseases. Regular consumption of Brussels Sprouts can promote detoxification of the body and increase specific enzymes which help to reduce the risk of colorectal cancer. Brussel Sprouts are a rich source of Vitamin A, Vitamin K, Vitamin C, Folate, Potassium, and Manganese.
