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List of the healthiest vegetables around the world

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Vegetables are generally known for their health benefits, but there is a group of vegetables that are distinguished from others as being richer and more useful, here are the most important.

Vegetables are low in calories, rich in minerals and various vitamins, but there is a group of them that are distinguished from others because of their many characteristics and benefits, know them now.

  1. Spinach

It is a green leafy vegetable that are characterized by:

  • One cup of spinach, or 30 grams of it, gives you 56 % of your daily share of vitamin A.
  • One cup of spinach provides you with a full daily share of vitamin K.
  • Each cup contains only 7 calories.

Spinach also contains powerful antioxidants, which help in reduce the risk of chronic diseases and cancer.

In a study published in 2015, found that eating spinach protects the heart and promotes its health, in addition to its ability to lower hypertension.

  1. Garlic

Garlic has been used since ancient times as one of the natural treatments for many diseases; this is due to Allicin, which are included in its composition and responsible for the many benefits associated with it.

Where various scientific studies found that garlic works on:

  • Regulate blood sugar levels
  • Promote heart health
  • Reduce bad cholesterol levels and triglycerides
  • Protection from cancer, especially liver cancer.
  1. Kale

As one of the green leafy vegetables, it has all the benefits offered by these vegetables.

But what distinguishes kale?

  • One cup of it, or 67 grams, contains a high amount of vitamin B group, potassium, calcium and copper.
  • One cup of kale gives you the full daily share of vitamin A, C and K
  • Eating kale enhances the health of the heart because of the antioxidants it contains.
  • Kale can help in reduce bad cholesterol and hypertension.
  1. Carrots

For as long as our mothers always forced us to eat the carrots because of its many benefits, what do you know about it?

  • One cup of carrots, about 128 grams, provides you with a daily share of vitamin A
  • It contains an antioxidant called beta carotene that protects against the risk of cancer such as prostate and lung cancer
  • Carrots contain a high amount of vitamin C, K and potassium.
  1. Sweet potato

It is a root vegetable, and it has orange color and taste delicious, but what about its benefits?

  • One medium-sized sweet potato contains 4 grams of fiber, two grams of protein and a high amount of vitamin C, B6, potassium and magnesium
  • Sweet potatoes contain high levels of vitamin A called beta-carotene and give you daily share of them.
  • Beta carotene works to reduce the risk of cancer such as lung and breast cancer.
  1. Ginger

Did you know that ginger is considered one of the root vegetables?

Ginger has been used in ancient times for alternative treatments because of the many benefits associated with it, the most important:

  • Ginger helps in the treatment of nausea
  • Ginger contains anti-inflammatory that reduce the risk of arthritis and gout
  • Taking ginger reduces the pain caused by osteoporosis
  • It helps to control in blood sugar levels.
  1. Broccoli

Broccoli belongs to crusader vegetables and is rich in Glucosinolates, which has many benefits:

  • Broccoli has been found to play a role in protecting against cancer rates such as breast cancer
  • Broccoli helps to reduce the risk of various chronic diseases
  • It’s a weapon from the risk of heart disease
  • One cup of broccoli, or 91 grams, provides you with a daily share of vitamin K, C, magnesium and potassium.
  1. Asparagus

Asparagus is one of the vegetables rich in many vitamins and minerals, making it one of the basics in your diet.

  • Half a cup of asparagus, or 90 grams, provides you with a third of the daily share of Folate that you need in addition to selenium, vitamin K and thiamine
  • Taking asparagus during pregnancy protects from birth defects of the fetus
  • Asparagus enhances liver health.


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