15 Vegetables That Are Supercharged with Nutrients

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Consuming vegetables on a daily basis for good health is extremely important as they provide the required vitamins, minerals, and essential nutrients. People who include at least 5 servings of vegetables a day in their diet have a low risk of being infected by several diseases as per research.

Almost every vegetable is filled with vitamins, minerals, and dietary fiber but there are some vegetables that stand out for their exceptional health benefits.

What Nutrients Do Vegetables Provide?

The following are some of the common nutrients found in a range of vegetables:

  • Fiber
  • Potassium
  • Folate
  • Vitamin A
  • Vitamin C
  • Iron
  • Calcium
  • Phytonutrients

1. Broccoli

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Broccoli falls under Cruciferous vegetables and they are naturally low in fat and salt, and they are filled with several beneficial nutrients. It contains a special chemical called Sulforaphane and is an excellent source of vitamin C and iron.

Sulforaphane can lower the risk of cardiovascular disease, helps prevent osteoporosis and it also has cancer-fighting properties. Even research has suggested that eating just 3 to 5 servings per week is enough to get all the essential nutrients to your body.

2. Bell Peppers

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Bell peppers that are yellow, green, and red in color have their unique health benefits and can be easily included in your everyday diet. It contains a high amount of Vitamin C, eating 1 cup of bell pepper has about three times more vitamins than an orange.

Red Peppers contain capsaicin that aids with pain relief, cancer prevention, and weight loss. Yellow bell pepper has flavonoids, which are helpful for learning and memory and green peppers contain phenolic acids that help lower the risk of diabetes and prevent skin damage.

3. Garlic

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Using a clove of garlic in almost every vegetable has been a tradition and people have been following it for a very long time. They are also considered natural antibiotics that can provide you with various healthy nutrients your body requires on a daily basis.

The main chemical that is found in Garlic is allicin which helps to aid blood sugar and heart health. It can also help improve insulin resistance and avoid early suffering of type 2 diabetes. You can add garlic to the number of dishes and can also be sprinkled on the top to give that extra flavor.

4. Mushrooms

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Mushrooms are rich in nutrients while low in calories and are also considered the nutritional powerhouse for various different reasons. Research has suggested that they may help in weight management, immunity, and preventing dangerous diseases like cancer.

This vegetable is great for those people who suffer from vitamin D deficiency as the mushroom is an excellent source of Vitamin D. Mushrooms are better when consumed cooked, and you can also have it during your breakfast time, or you can include it with your favorite lunch like quinoa, rice, or as a simple soup at night.

5. Spinach

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The green leafy vegetable spinach is an excellent source of calcium, vitamins, iron, and antioxidants. This leafy vegetable can also be added to meat or any dairy-free diet due to its iron and calcium content. 

Phytochemicals present in the vegetables cause the body to release hormones that make you feel full, which can be helpful to those people who want to lose weight. One cup of raw spinach is made of water contains 7 calories and provides a full daily requirement of vitamin K for an adult which is essential for a healthy body and strong bones.

6. Sweet Potatoes

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Unlike regular potatoes, sweet potatoes help you with a balanced and varied diet. They are rich in fiber and also possess an impressively high nutritional value, which has been shown to promote a healthy digestive system by various research and studies.

This vegetable may also be useful in the prevention and management of duodenal and gastric ulcers, including those resulting from NSAIDS (non-steroidal anti-inflammatory drugs). A medium-sized sweet potato contains 103 calories and 0.17 g of fat, which fulfills the daily requirement of vitamin A for adults, the beta carotene present in the vegetable may improve eye health and help fight cancer.

7. Carrots

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Carrots are nutrition-rich food known for improving night vision as they are a great source of lutein and Zeaxanthin, which help protect the retina from UV light and may reduce the risk of cataracts. Carrots are charged with beta-carotene, which our body converts to vitamin A for a powerful immune system, healthy vision and skin.

This versatile vegetable can be consumed every day by cooking, baking, or eating raw. One cup of chopped carrot consists of 52 calories and fulfills the adult's daily recommended intake of vitamin A for over four times. Although it is not proven but as per many studies, certain nutrition found in carrots may also have cancer-fighting properties.

8. Kale

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One of the most popular vegetables that is supercharged with all the essential nutrients, kale is rich in vitamin A, C, k and include plant compounds, including beta carotene, which supports a healthy immune system. This leafy green vegetable has also been used as a medicine for a much longer time.

This superfood is an excellent source of iron, calcium, and folic acid and owes its healthy reputation to lutein. This nutrient helps prevent neurological problems like memory loss or difficulties with learning. It also helps prevent eye diseases, cardiovascular problems, skin irritation, and bone decay. You can incorporate Kale in your everyday food, snacks, dinner, or with salads, sandwiches, and pasta dishes.

9. Swiss Chard

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Another healthy option on the list is Swiss Chard, which contains fewer calories and more magnesium than kale and is certainly one of the most underrated vegetables. Swiss chard is rich in iron, vitamin C, lutein, and zeaxanthin and its stems are a good source of heart-healthy potassium.

One cup of raw chard consists of only 7 calories, 1 gram of fiber, 1 gram of protein, and lots of manganese, magnesium, and vitamins A, C, and K. According to various studies, this vegetable helps prevent damage caused by type 2 diabetes, helps reducing oxidative stress caused by high blood sugar levels in the lungs and improve blood sugar levels.

10. Beet Root

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This ruby red beet is a great source of nitrates, it is heart-friendly because the nitrates help improve blood flow by relaxing blood vessels, reducing arterial stiffness, and promoting dilation—all of these aid in lowering blood pressure. Nitrates present in Beets also support exercise endurance and potentially improve sports performance.

One cup of raw beets contains 58.5 calories, 442 milligrams of potassium, and 148 micrograms of folate. They may also benefit people with diabetes and the presence of an antioxidant called alpha lipoic acid might be helpful for people with a diabetes-related nerve problem called diabetic neuropathy. 

11. Cauliflower

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Cauliflower is a cruciferous vegetable that contains an antioxidant called indole-3-carbinol. They are also a good source of fiber and contain essential nutrients such as carotenoids, lutein, zeaxanthin, vitamins C, E, and K, folate, and minerals.

Just like broccoli, Cauliflower also provides detoxifying sulforaphane which has numerous health benefits that include the risk of cancer. One cup of chopped cauliflower contains only 27 calories and according to the American Heart Association eating 25g of dietary fiber each day promotes heart and gut health.

12. Red Cabbage

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Another cruciferous vegetable is best known for its cancer-fighting compounds, red cabbages are also considered good for the heart and digestive system. The presence of dietary anthocyanins may also help improve obesity and obesity-related diseases, such as type 2 diabetes.

One cup of raw red cabbage contains 22 calories, 2 grams of fiber, Vitamins C, E, and carotenoids. Per one animal study, red cabbage extract oxidative stress and lowers the levels of LDL (bad) cholesterol, and help in weight loss. People like to consume this vegetable in salad, cabbage soup, adding in sandwiches, and more.

13. Asparagus

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Naturally acts as a prebiotic, Asparagus is one of nutrient nutrient-dense vegetables that helps feed the beneficial bacteria that lives in our digestive systems. This green vegetable is extremely high in folate and makes a useful contribution to our iron intake. 

The vitamin B present in it contributes to battling against high blood pressure. It also protects against disease and prevents developmental irregularities of the neural tube during pregnancy. One cup of cooked asparagus contains 72 calories and 33 percent of the daily value for folate, as well as plenty of selenium, vitamin K, thiamine, and riboflavin.

14. Green Peas

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Green Peas are an excellent source of plant-based protein, this can especially be the best option for people with vegetarian or vegan diets. It contains fiber, which helps to support good bacteria in the gut and helps ensure regular bowel movements and healthy digestive tracts.

Peas are also rich in saponins, plant compounds that may help protect against oxidative stress and cancer. Also, eating more dietary fiber is associated with a reduced risk of a number of conditions, such as obesity, type 2 diabetes, heart disease, and cancer. This can be added to our regular diet and a half cup of green peas contains 59 calories.

15. Seaweed

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Seaweed is a great source of plant-based omega-3 fatty acids, including docosahexaenoic acid and eicosapentaenoic acid, which are essential for maintaining good health. These nutrients are typically found in meat and dairy products, making seaweed an ideal choice for vegetarians and vegans.

Some common types of seaweed include kelp, nori, sea lettuce, spirulina, and wakame. Many types of seaweed contain chlorophyll, a plant pigment with anti-inflammatory properties. Studies have suggested that fucoxanthin in brown seaweed has 13.5 times more antioxidant power than vitamin E. Consuming seaweed can also provide antioxidants that reduce cellular damage.

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