For optimal health and health, it is very important to eat vegetables every day.
Three servings of vegetables per day are the key to enjoying the longevity free of disease.
Vegetables of all types and colors are rich in nutrients and antioxidants.
Each of them is loaded with minerals that help our body carry out various internal functions, increase immunity and reduce the risk of chronic disease.
The best thing about adding vegetables to your diet is they fill, high fiber and very low in calories.
That means you can eat as much as you want without worrying about weight gain.
But not all vegetable varieties contain the same amount of nutrients.
Some are more nutritious compared to others and adding it to your plate will give you additional health benefits.
Here are six of the healthiest vegetables on this planet that must be part of your regular diet plan.
Spinach green spinach leaves the top of the chart when it comes to healthy eating.
This is one of the super foods loaded with tons of nutrients such as protein, iron, magnesium, potassium, folate and calcium.
The leaves are also a very good source of vitamin A, which helps reduce the risk of macular degeneration and loss of vision.
Only 30 grams of raw spinach provide 56 percent of your daily vitamins requirements.
Eating spinach regularly can help reduce the risk of cancer, type 2 diabetes, asthma, low blood pressure and promote digestive regularity.
Carrot
The bright orange color of the carrot is caused by the presence of beta-carotene, antioxidants that can help reduce the risk of several types of cancer.
A study revealed that every portion of carrots per week can reduce the risk of prostate cancer by 5 percent.
In addition, it can also reduce blood pressure, promote eye health and help lose weight.
Packed with the benefits of vitamin A, C, K and potassium, carrots can be added to a diet in various ways.
Has carrot juice, add your salad or try warm carrot soup, all the dishes are easily prepared and equally nutritious.
Brokolithm vegetables are very rich in plant compounds containing sulfur known as glucosinolation.
As per study, these compounds can protect against the types of cancer, tumors and other chronic diseases.
In addition, this green vegetables are very rich in vitamin K and vitamin C.
91 grams of raw broccoli gives you 116 percent of the daily intake of vitamin K and 135 percent of daily vitamin C intake.
This green veggie can be enjoyed raw and cooked, but it is better to show it a little to get maximum health benefits from it.
Garlic
Garlic is a super food used to make various types of drugs over the past few years.
All thanks to the presence of allicin active compounds in it.
This can help regulate blood sugar levels, promote heart health and reduce the level of bad cholesterol in the blood.
Garlic is rich in manganese, vitamin B6, vitamin C and selenium.
In addition, it also contains the amount of calcium, copper, potassium, phosphorus, iron and vitamin B1 which is feasible.
But you must be careful when consuming too many garlic because you can face some side effects such as bad breath, acid reflux, digestive problems, and increased risk of bleeding.
Peasgreen Peas did not find mention in healthy vegetables due to the high amount of carbohydrates and starch but they were very rich in nutrients.
Only one cup of peas media that can give you 9 grams of protein and other nutrients such as vitamin A, C and K, Riboflavin, Thiamin, Niasin and Folat.
Because of the high fiber content, peas are also useful for reducing the risk of constipation.
They can also protect your heart and reduce the risk of diabetes.
Sweet ocatoesweet potatoes are an excellent alternative for potatoes, which are starch and can surge in blood sugar level instantly.
This root vegetable is a much healthier, delicious choice and has several health benefits.
One sweet potato is giving you the amount of protein, vitamin C, vitamin B6, potassium and manganese.
Not only this, but sweet potatoes are also rich in vitamin A which can help reduce the risk of several types of cancer, including breast and lung cancer.
The study also shows that having sweet potato regularly can help reduce blood sugar levels and bad cholesterol.
Removal vegetables to be included in the diet
