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Broccoli
Coming from the cruciferous family of vegetables, broccoli can be found in cuisines from all over the world.The part of the vegetable that is most commonly eaten is the flower of the plant, referred to as the head.A single cup (3.2oz/91g) of raw broccoli is absolutely bursting with nutrients, containing:
135% of daily required vitamin C
116% of daily required vitamin K
10% of daily required fiber, folate, manganese, and vitamin A
It’s also claimed that eating broccoli can help reduce the risk of cancer and lower the oxidants in your body.
Brussels sprouts
Brussels sprouts are another member of the highly beneficial cruciferous vegetable family.This vegetable has a much more storied place on the dinner table, though.
It’s heralded by kids across the world as quite possibly the worst vegetable, yet come adulthood, they marvel at its delicious yet nutritious nature!
A single cup (3.1oz/88g) of raw Brussels sprouts packs quite a punch, containing:
195% of daily required vitamin K
125% of daily required vitamin C
At least 10% of the daily required vitamin B6, folate, potassium, and fiber
Like broccoli, Brussels sprouts have many great health benefits. Notably, they contain an antioxidant called kaempferol.This helps detoxify the body, and it’s also said to help prevent cell damage.
Spinach
Spinach is part of a broader category of vegetables referred to simply as leafy greens.Referred to by many as one of the healthiest vegetables you can eat, it certainly doesn’t disappoint!
Baby spinach is often eaten raw, while its ãdül† form is most frequently cooked with other ingredients.
A single cup (1.1oz/30g) of chopped raw spinach is more than just a tasty addition to a salad, containing:
Just 7 calories
56% of daily required vitamin A
181% of daily required vitamin K
A healthy variety of manganese, vitamin c, and folate in small amounts.
Spinach is also rich in a wide variety of antioxidants, which help reduce the risk of chronic diseases.
Two of these antioxidants are lutein and beta-carotene, which also have ties to reducing the risk of cancer.
Kale
A single cup (2.4oz/67g) of chopped raw kale has absolutely crazy amounts of nutrients, containing:684% of daily required vitamin K
206% of daily required vitamin A
134% of daily required vitamin C
26% of daily required manganese
A wide variety of other vitamins and minerals in good amounts, such as vitamin B6, riboflavin, copper, potassium, and calcium.
Kale can be used in various ways, but it’s most commonly used as a crucial ingredient in green smoothies.
In juice form, it’s reported to lower “bad” blood cholesterol, blood pressure, and even reduce your blood sugar levels .
Asparagus
A single cup (4.7oz/134g) of raw asparagus has a balanced variety of nutrients, containing:20% of daily required vitamin A
70% of daily required vitamin K
17% of daily required folate
16% of daily required iron
13% of daily required vitamin C, thiamine, and copper
A wide variety of other minerals and nutrients in good levels such as fiber, vitamin E, riboflavin, phosphorous, and manganese.
Asparagus can be enjoyed in many ways, from soups to salads, to much more. One of the best ways is to keep it simple.
Sprinkle asparagus with some salt, olive oil, and a little parmesan, and roast it in the oven for a delicious yet healthy side.
Not only is asparagus delicious yet nutritious, it’s also one of just a few sources of the antioxidant glutathione, which aids the liver by binding with toxins and flushing them out of your body.
Garlic
A single cup (4.8oz/136g) of raw garlic, should you ever eat this much in one day, contains:114% of daily required manganese
84% of daily required vitamin B6
71% of daily required vitamin C
28% of daily required selenium
Strong amounts of a healthy variety of minerals and vitamins such as calcium, phosphorous, copper, potassium, thiamine, and riboflavin.
The benefits of garlic don’t just stop with the nutrients as mentioned above – it’s also a natural antibiotic.
Garlic has also been attributed to helping reduce the risk of cancer, lowering cholesterol and blood pressure, and even reducing the risk of having a stroke.
The most effective way to gain nutrients from garlic is to eat it raw, as the longer it is cooked, the more it loses nutrients.
Carrots
A single cup (4.5oz/128g) of raw chopped carrots may not give you night vision, but it does contain:428% of daily required vitamin A.
21% of daily required vitamin K.
14% of daily required fiber.
A good range of vitamins and minerals in small doses such as vitamin C, vitamin B6, folate, potassium, and manganese.
The vitamin A you receive from carrots comes from beta-carotene, which your body then converts into vitamin A if your body requires it.
Beta-carotene is also what gives carrots their vibrant orange color.
Ginger
The root of the ginger plant, also called ginger, is used more as a spice than a vegetable.It’s used in many different ways, from cøøkíés to curries, to juices.
A single teaspoon (0.7oz/2g) of raw ginger is such a small quantity that its levels of nutrients are almost insignificant.
What ginger lacks in nutrients per serving seriously makes up for in many other ways.
It’s used as a natural remedy for motion sickness and does wonders to reduce inflammation such as arthritis or gout.
It has also been found to aid in reducing blood sugar levels when taken as a supplement by people with diabetes.
Onions
A single cup (5.6oz/160g) of raw onions has an excellent range of nutrients, containing:11% of daily required fiber
20% of daily required vitamin C
10% of daily required vitamin B6 and manganese
Healthy doses of folate and potassium.
Add the fact that they are packed full of antioxidants and have cancer-fighting properties, and they’re a wonder veg.
Green peas
A single cup (5.1oz/145g) of raw peas contains:16% of daily required protein
97% of daily required vitamin C
45% of daily required vitamin K
30% of daily required fiber and manganese
26% of daily required thiamine
Strong amounts of almost all other vitamins and minerals.
Keep in mind that there can’t ever just be one defining list of the healthiest vegetables.
This is due to the huge complexity surrounding the micro and macronutrients, as well as the many undiscovered benefits that vegetables have to offer.
excerpt from TheFactSite