Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). A diet that…, Many people avoid eating carbohydrates to help them lose weight. Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits. The Age-Related Eye Disease Study reports that people who have high dietary intakes of these substances have a 25% reduced risk of age-related macular degeneration. Broccoli belongs to the cruciferous family of vegetables. Safflower oil. Research has linked this compound with cancer-combatting effects in animals. These vegetables may also benefit people with diabetes. Green peas contain a good amount of fiber, which helps support digestive health. Each garlic clove contains just 4 calories and is low in vitamins and minerals. However, further research is needed to better understand the potential anti-cancer effects of garlic. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Blends or combinations of these oils, often sold under the name “vegetable oil,” and cooking sprays made from these oils are also good choices. A 2015 study looked at the effects of ginger supplements on diabetes. Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease. Germination may also improve the digestibility of alfalfa and other seeds and increase their dietary fiber content. Don’t throw out those leaves! Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements (25). This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium (20). Studies show that garlic may help lower blood triglyceride levels. Asparagus is especially high in folate, which may help prevent neural tube birth defects. Healthiest Oil for Your Diet The spectrum of liquid vegetable oils includes avocado, canola, corn, olive, peanut, pumpkin seed, safflower, sesame, soybean, sunflower, and walnut oil. Swiss chard is low in calories but high in many essential vitamins and minerals. Further research suggests that ginger could aid in the treatment of diabetes as well. Brussels sprout consumption can help enhance detoxification as well. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms (35). One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement (41). Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. One cup of raw spinach is mostly made up of water and contains only 7 calories. A healthy-eating organization called Food Day ">assigned scores to 73 vegetables based on their nutritional content.* Here are our faves. This article examines the evidence for and against eating soy. Research from 2015, meanwhile, suggests that kale juice can reduce blood pressure, blood cholesterol, and blood sugar levels. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. All rights reserved. There's a new superfood veggie that's at the top of everyone's grocery list! White sweet potatoes could also help reduce blood cholesterol and blood sugar levels. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer. Still one of the trendiest and healthiest vegetables around, kale is popularly known as a superfood, and for good reason. However, some carbohydrates are beneficial and can be healthful when included in the…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. twice the daily recommended amount of vitamin C, much more than an adult’s daily requirement of vitamin A, 25% of their vitamin C and B6 requirements, saponins, a type of bitter compound with health benefits, beta carotene, which the body converts into vitamin A, flavonoids, such as quercetin and kaempferol. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. 1. A person may also enjoy kale chips or juice. Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects (26). Also like corn, peas contain phytates that keep key nutrients from being absorbed. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity (14). Several studies have confirmed the beneficial effects of ginger on nausea. Studies suggest that sprouting, or germinating, seeds increases their protein and amino acid contents. Sweet bell peppers may be red, yellow, or orange. Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. 13 of the Planet’s Healthiest Seaweeds and Sea Vegetables Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese (44). Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. This article reviews…. Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis (49). Eating sprouted legumes such as these may have other benefits. Each cup of chopped, raw tomatoes contains: Tomatoes contain lycopene, a powerful antioxidant. These blends of butter and vegetable oil have about half the saturated fat of butter but a similar calorie and total fat count. Most vegetables are low in calories but high in vitamins, minerals and fiber. Kale is high in vitamins A, C and K as well as antioxidants. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups. Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. Also Know, which butter is the healthiest? Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer (2). 1. Garlic—along with onion, leeks, chives, and scallions—is part of the allium vegetable family, known for its health-boosting organosulfur compounds, including allicin and diallyl sulfides. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared to a placebo (33). Artichokes. Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K. These sprouts also boast several compounds that contribute to good health, including: Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer (51). Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, National Center for Complementary and Integrative Health, Winter holidays away from the motherland: Effects on migrants' mental health, How gut microbes contribute to good sleep, In Conversation: Volunteering for a COVID-19 vaccine trial, COVID-19: How male and female leaders differ in their political discourse, Through my eyes: Adjusting to life with a spinal cord injury. While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer (7). This leafy green is a member of the cruciferous family of vegetables, which is unique for its high concentrations of glucosinolate, a plant compound shown to possess protective qualities against alimentary and lung cancer. In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals (29). Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease. They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention (5). One test-tube study demonstrated that allicin induced cell death in human liver cancer cells (16). Eating vegetables every day is important for health. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C. EASY EATING TIP: Grate them into salads for a sweet, crunchy boost. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications. What are the most healthful nuts you can eat? One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs (48). All rights reserved. In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet. Stock your fridge with a few of these choices. Baked in its skin, a medium sweet potato provides 103 calories and 0.17 g of fat. What is the healthiest you can eat? It’s also high in a form of vitamin A called beta-carotene. Peas and other legumes contain fiber, which supports good bacteria in the gut and helps ensure regular bowel movements and a healthy digestive tract. Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health. Broccoli. In one animal study, kohlrabi extract was able to decrease blood sugar levels by 64% within just seven days of treatment (54). In addition to its ability to prevent disease, broccoli is also loaded with nutrients. Although tomatoes are technically a fruit, most people treat them like vegetables and use them in savory dishes. Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds. Ginger supplements may also help decrease blood sugar. In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. What is the number 1 vegetable to avoid? In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure (3). Spinach is one of the healthiest vegetables as it contains the minerals magnesium and iron as well as the vitamins A, C, and E. Vitamin E has antioxidant qualities and protects cells. Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes (30, 31). This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin (37). Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. They may also prevent infection- or antibiotic-induced diarrhea. Meanwhile, other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. People enjoy tomatoes raw or cooked, and cooking them releases more lycopene. Vegetable noodles are the best Fresh vegetables used in the place of noodles are clearly the healthiest option. Swiss chard is a colorful, nutritious vegetable. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for people with diabetes-related nerve problems, called diabetic neuropathy. This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile. By the end of the study, HDL cholesterol increased by 27%, LDL cholesterol decreased by 10% and antioxidant activity was increased (22). Healthline Media does not provide medical advice, diagnosis, or treatment. Beet roots’ edible leafy tops are brimming with vitamin K, which is linked to a lower chance of getting type 2 diabetes. Onions and other allium vegetables, including garlic, contain sulfur compounds. Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. Ginger root is used as a spice in everything from vegetable dishes to desserts. However, very few scientific investigations have explored these uses. They work well in casseroles and soups, and they provide great health benefits when eaten raw, possibly with a dip such as hummus. If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. It also fulfills your entire daily requirement for vitamins A, C and K (21). They may also help enhance detoxification in the body. To get the most from their antioxidants, eat them raw — in sandwiches, salads, and dips such as guacamole. Historically, ginger has also been used as a natural remedy for motion sickness (32). Each type of seaweed has a slightly different nutritional profile, but they are typically rich in iodine, which is an essential nutrient for thyroid function. Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout (34). 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