15 Healthy Vegetables You Should Eat

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Raw, peeled, steamed, roasted, boiled or grilled vegetables bring a wide variety of options to our table. That’s good After all, we need them in our diets.

The versatility of vegetables during processing gives vegetables a great opportunity.

And although all vegetables are beneficial to our health. But some provide vitamins, minerals and other nutrients. in larger quantities

for the best food We want to know which vegetables are the healthiest for us.

healthy vegetables to eat

Next time you go to the market or prepare dinner for next week. Consider this list of the healthiest vegetables to eat.


View modest bets It has been a food additive for a long time. But in the last two generations, it has become a fall vegetable that can be served as a standalone side dish.

It comes in a variety of colors, although most of us think of them as red-pink. This is one of the few foods that are naturally pink!

The color comes from betanin, an antioxidant found in plants. And it has been shown to prevent DNA damage and lower cholesterol.

100 grams of beets contain nearly 3 grams of fiber, a beneficial amount of calcium and magnesium. and almost as much potassium as a banana It is said to be a good source of beets.


While many people say that broccoli is a negative food that requires more calories to digest than the food that contains it. But that’s not true.

However, broccoli is still a healthy choice. Because broccoli has a relatively high water content. This is one of the reasons that negative thoughts about food can take root.

Broccoli contains a lot of protein, fiber and B vitamins, thus providing excellent nutritional value

But it’s worth noting that broccoli’s nutritional value can be greatly influenced by how it’s prepared.

The glucosinolates in broccoli, which may be the plant’s cancer-fighting part, are broken down in any cooking situation. Although boiling shows the greatest breakdown of glucosinolates among all cooking methods,

I love adding broccoli to a salad or sautéing tofu with a delicious dressing for a veggie-rich meal.


A 99-gram serving of cauliflower (about 1/6 of a head) packs a punch.

At just 25 calories, this serving contains 100% of your daily recommended amount of vitamin C. In addition to fiber, protein and a few grams of sugar each.

As a cruciferous vegetable, cauliflower is an antioxidant and anti-cancer food.

Cauliflower is also a great low-carb option in many dishes, such as using it in pizza and rice.


You only get 33 calories from one cup of kale. Of those calories, you’ll get a decent amount of Potassium, Copper, Manganese, and Calcium. In addition to vitamins A, C and K.

It is an excellent cold weather plant. So if you grow your own vegetables, you may have fresh kale on your table by the end of the year.

One of Kale’s biggest selling points lies in its versatility. Of course, it can be eaten raw in salads, but as a vegetable, kale can be steamed, sautéed or roasted, and each style offers great flavor and texture.

Also, kale has made its way into the smoothie world. It brings its superfood qualities to these healthy frozen veggie drinks.

Crispy kale is also my go-to healthy snack when I’m craving something savory.


Dark green leafy vegetables, such as spinach, are known to be high in iron.

Iron plays an important role in the supply of oxygen to the blood. Therefore, the right amount per day is very important.

Iron-rich foods like spinach play an important role in the nutritional needs of pregnant women.

One cup of spinach has 7 calories and is high in vitamin K, among other properties, so eat them all!


Sweet potatoes are an important food crop in several countries. Due to the high concentration of vitamins and nutrients

Provides a good amount of calories needed to prevent malnutrition

We sometimes forget this in the ongoing search for ways to cut calories and lose weight. But that’s not empty calories.

Sweet potatoes provide a healthy percentage of the daily value of:

  • Vitamin B6 and C
  • kali
  • Niacin

It also contains a very high amount of vitamin A.


Asparagus is another superfood, with 20 calories in a half cup packed with protein, fiber, phosphorus and potassium. Includes vitamins A, C, E and K

like broccoli Some nutritional degradation has occurred. Although the difference may be small. This depends on the cooking method and the nutrients involved.

Protein and fiber are slightly reduced when raw asparagus is cooked, as is vitamin B6.

However, the iron and potassium values ​​are more than halved when raw asparagus is cooked.

However, the vegetables served with the cooked salmon pieces were all delicious.


Carrots are good for your eyes. But the belief that carrots improve eyesight stems from a propaganda and disinformation campaign during World War II.

However, carrots have amazing health benefits. Although they did not help British pilots see better than German planes at night.

Beta-carotene, vitamin A and biotin are found in large amounts in carrots. And if you also eat the peel, you’ll get even more niacin.

The fact that they appear on this list and contain antioxidants is no coincidence. I love honey-roasted carrots during the holidays.


One of the most important components of garlic’s healthful properties is the sulfur it contains.

Sulfur does amazing things for the body. including stimulating the immune system It also helps with physical activity. This makes the athlete’s recovery a bit faster.

The ancient Greeks also knew this. when they are given to Olympic athletes as a performance-enhancing drug.

Besides, Garlic also provides vitamins and nutrients with only a few calories.

Its healing properties can be overshadowed by its palatability. But that’s the icing on the cake.

Garlic is used in almost every dish. So it’s no surprise to learn about different types of garlic!


As one of the best sources of copper Mushrooms bring B vitamins into your diet. and when exposed to UV light Mushrooms bring more vitamin D to your party than any other vegetable.

Extremely low in calories Mushrooms contain no cholesterol. It has very little fat and sodium. Eaten raw or fried is delicious.

Technically Mushrooms are mushrooms, not vegetables. but enough with the vegetables I picked under the tree

I like to use mushrooms for BBQ. Because it is one of the best vegetables for grilling.


In addition to their ability to add intensity to the flavor of almost any spicy food, Onions also impart antibiotic properties to foods. This makes onions a healthy and disease-preventing element in our diets.

While the onion is sliced. They also carry fructans. it’s a chain of fructose molecules that act as a prebiotic. This means they’re beneficial for our digestive health.

That said, fructan intolerance can occur. And many people mistake it for gluten intolerance.

That said, even people who react badly to them will need it. even in small amounts This is because gut health is an important component of overall health.


With more than 90% water, tomatoes can help retain moisture.

Although they don’t have a lot of fiber and protein, they are instead clumps of chockablocks that contain a pigment called lycopene.

Why should we care about pigmentation? Color is not the real attraction. Because tomatoes spend a lot of time in the sun. they need to be protected and supplied with lycopene

That pigment (an antioxidant) also protects us from sun damage while it’s in our bodies.

But lycopene also helps improve heart health. lowering blood pressure and reducing inflammation that can lead to circulatory problems and even stroke.

Tomatoes, of course, are fruits. But we all treat it like a vegetable. After all: knowledge is knowing that a tomato is a fruit. The wisdom is to know that they should not be added to fruit salads!

so sweet

High in Vitamin C and Potassium (Whether you choose green, red, yellow or orange.) Bell peppers are both delicious and help maintain your health.

There is ample evidence that bell peppers have anti-arthritic properties. Protects bones and cartilage

They are also high in carotenoids, which contribute to the overall function and health of the body’s immune system.

I like to eat them raw in a Greek pasta salad or stir-fry. They bring a fresh crunch to many dishes.


If there’s a better, millennial-friendly food somewhere in the world, it would be. No one has discovered it yet. Avocados are a rare food that provides more healthy fats than carbs.

Avocados, like the others on this list, are high in potassium. That’s important because potassium acts as a counterweight to sodium.

We all get too much sodium. regulates extracellular fluid levels Therefore, the presence of potassium in our diet is also very important. Potassium regulates fluid levels in cells.

Add good fiber along with zero cholesterol for a delicious buttercream and you can describe a perfect meal.

Learn about different types of butter!

Brussels cabbage

Okay, someone complains about these things. While they’re hard to eat (they’re not), they’re packed with fiber and vitamins, and help keep your bones, blood, and immune system working properly.

They are very filling while being relatively low in calories. Therefore, they are important in many weight loss diets. Brussels sprouts are also packed with vitamins, minerals and fiber.

But that doesn’t matter if you think it’s bad. And what if you grow up forced to eat boiled or steamed bean sprouts? You may not like these nutrient-dense vegetables.

But it might change your mind if you toast it with olive oil and sea salt. You will have a pleasant experience and never think that these beautiful vegetables will be the same.

healthy vegetables to eat

  1. turnip
  2. broccoli
  3. cauliflower
  4. Kale
  5. Spinach
  6. jam
  7. asparagus
  8. carrot
  9. garlic
  10. mushroom
  11. onion
  12. tomato
  13. so sweet
  14. avocado
  15. Brussels cabbage

final thought

Leaving Mom’s Cooking Methods We can learn to love some vegetables we might otherwise hate. Or you can choose to eat other vegetables so we have a balanced diet.

These are some of the healthiest vegetables. And everyone can find at least a few options that make us drool.

After all, we have to eat and need vegetables, so we can also find what we like to eat, right? Let us know your favorite vegetables in the comments section below!

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Categories: Food & Drinks


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