Obviously , vegetables are called to participate eternally in each of our meals. And the reason for this statement is that they contain almost all micronutrients and some healthy macronutrients, which participate in almost 100% of the body’s metabolic functions.
Edible vegetables always bring us health and life and it is only up to us to take advantage of their advantages.
It is for this reason that in this article we describe 12 of the healthiest vegetables that we must necessarily include in our diet.
What are vegetables?
Scientifically, plants are all those multicellular organisms that have life. These vegetables lack a locomotor system , so they cannot move and feed on the nutrients provided by the soil where they are.
This group of foods are the ones that provide us with practically all the micronutrients such as vitamins, minerals and interesting chemical compounds for our diet and for the stimulation of the immunoprotective functions of the human body.
Note: The consumption of vegetables prevents the appearance of many diseases caused by bad eating habits.
What are the most nutritious vegetables?
Below we describe 12 more nutritious and healthy vegetables for our body, thanks to their chemical and nutritional components:
1. Broccoli
To begin with, broccoli has a high content of vitamin C, since it provides 145% of the recommended daily needs per 100 grams of edible portion. (1)
In addition to this antioxidant, it also contains vitamin A, beta-carotene, zeaxanthin, glucosinolates, among other compounds that strengthen the immune system.
You should know: The consumption of broccoli is suitable for healthy meals and with many benefits for your well-being, since it contains little caloric load, low fat content, as well as abundant fiber and water content.
This vegetable contains substances that can reduce the risk of some types of cancer, combat oxidative damage, and help prevent cardiovascular and other degenerative diseases such as diabetes thanks to its antioxidant compounds.
Note: Broccoli provides an interesting quantity and values of minerals such as calcium, phosphorus, magnesium, potassium, zinc and folic acid, micronutrients necessary for bones, muscles, skin, hair and nails. (two)
2.kale
Kale , or kale, is another vegetable that brings health benefits. It is an intense green leafy vegetable, they have very little caloric intake but they do have a high antioxidant power . It provides many vitamins and minerals, especially vitamin C with a contribution of 105 mcg per 100 grams of edible portion .
It also represents a source of antioxidants (3) , thanks to its content of ascorbic acid and phenolic compounds that combat oxidative stress. In addition, it provides a quantity of vitamins and minerals that reinforce the protection of the cardiovascular system against pathologies such as high blood pressure or arteriosclerosis.
Kale can also help control bad cholesterol, glucose, prevent constipation and last but not least, it helps you lose body weight.
To highlight: Kale has a significant contribution of vitamin K with 86% of the recommended daily intake. (4)
3. Spinach
Spinach is another powerhouse that is packed with nutrients, especially vitamins like vitamin C, vitamin K, and folic acid. In relation to minerals, spinach contains calcium, iron, potassium, phosphorus and magnesium that contribute to various metabolic functions of the body . (5)
In this sense, spinach can help you prevent oxidative damage and cardiovascular diseases, as well as regulate LDL cholesterol levels and blood glucose. It also facilitates the transit of food through the digestive system.
Note: This vegetable prevents iron deficiency anemia thanks to its iron content.
4. Sweet potato
Sweet potato is a great source of dietary fiber , essential for your intestinal health. Contains vitamin A, with a contribution of 67% of the recommended daily intake for every 100 grams of edible portion. It also highlights its contribution in beta-carotene and vitamin E. (6)
The sweet potato stands out for its energy contribution to the body and its content of antioxidants and fiber, which can help you control cholesterol and diabetes due to its vitamin C content, as well as promoting cardiovascular health.
5. Carrot
The carrot represents one of the vegetables that contains the highest amount of vitamin A and carotenoids. This vegetable provides 89% of the daily requirements of retinol, a vitamin that contributes to the maintenance of vision, skin and mucous membranes. (7)
Carrots also relieve gastric discomfort and excess acidity , thanks to mineral salts such as sodium, chlorine, potassium and B vitamins. Added to this, it prevents constipation thanks to its fiber content.
You should know: All vegetables in a greater or lesser proportion contain antioxidants, compounds that can prevent the appearance of some types of cancer.
6. Onion
Onion is one of the vegetables that also contains antioxidants such as quercetin , a flavonoid compound that has been given immunoprotective properties. (8)
It also has vitamins among which ascorbic acid and folic acid stand out, and important minerals within which potassium has a greater presence . It contains alliin , another antioxidant with the ability to regulate bad cholesterol and triglyceride levels in the blood . (9)
Tip: To benefit from the nutritional compounds of this vegetable, it is recommended to eat it raw alone or in salads.
7. Asparagus
Asparagus is one of the vegetables with a high content of antioxidants, vitamin A, folates, ascorbic acid and thiamine. In this sense, eating asparagus helps your body defend itself against different cancer cell lines and is also rich in fiber, benefiting your intestinal health and helping to protect you against constipation. (10)
And it is that this vegetable can be included very easily in your daily diet, since it does not contain fats or sugars, so it is highly recommended to lose weight.
8. Garlic
Garlic is another of the foods that contains antioxidants that strengthen your immune system, since studies have shown its antibiotic and antifungal power. (eleven)
This bulb contains significant amounts of potassium, iodine, magnesium, phosphorus and ascorbic acid, important elements for cardiovascular health , for detoxification of the organism, regulating blood pressure, eliminating free radicals , among other benefits. (12)
Note: Garlic can be eaten either raw or cooked as it also retains its medicinal properties.
9. Peas
Peas are one of the healthiest vegetables , which you can confidently have for your diet. Eating this vegetable benefits your health, since it contains a good amount of healthy protein, essential for the recovery and development of muscle mass.
As for micronutrients, they have a large amount of ascorbic acid, thiamine, niacin, folates and contribute amino acids such as leucine, lysine, phenylalanine, arginine or alanine to the diet , important compounds for the metabolic functions of the organism. (13)
To highlight: Peas help you strengthen your bones , prevent anemia, protect the nervous system and promote intestinal health .
10. Beetroot
Beetroot contains lycopene , a compound that has anti-inflammatory, antioxidant, and chemotherapeutic effects on heart disease, neurodegenerative diseases, and certain types of cancer. (14)
In addition, this vegetable contains nitrites, which when transformed in the body become nitric oxide , a substance that promotes cardiovascular health. That is why eating beets benefits your health, since it regulates cholesterol and glucose levels , fights excess free radicals, favors intestinal health, among other benefits.
Note: Beetroot promotes pregnancy , as it provides folic acid, an essential micronutrient for pregnant women.
11. Cauliflower
Cauliflower is one of the vegetables that contain the greatest amount of water, providing 92.4 grams per 100 grams of edible portion . This vegetable provides a large amount of ascorbic acid, a micronutrient that acts as an antioxidant against free radicals and is also a source of vitamin B9.
Important: Cauliflower contains sulforaphane, a compound that helps prevent some types of cancer. (fifteen)
12. Peppers
Peppers are vegetables that can be of various colors, as well as sweet or spicy. They are characterized by their high content of vitamin A and C, as well as various minerals . (16)
Peppers are rich in lycopene and other antioxidant compounds capable of slowing cell aging, protecting cardiovascular health, and have anti-cancer properties.
Key Findings
- Vegetables are necessary foods for the functions of the human organism , since they provide an infinite number of essential nutrients.
- The consumption of healthy vegetables prevents oxidative damage, regulates blood pressure, as well as regulates cholesterol and glucose levels in the blood.
- Vegetables are easily accessible, help you lose body weight and have cardioprotective properties.
- Some of the healthiest vegetables are broccoli, spinach, beets , sweet potatoes, kale, and onions.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.