Vegetables contain many essential nutrients like proteins and vitamins. Their nutritional content varies considerably. They are often consumed as salads or cooked in savory or salty dishes. The USDA Dietary Guidelines for Americans recommends 3 to 5 servings of vegetables daily.
Here is the top 10 healthiest vegetables.
10.Carrots($4.8 billion)
One serving of this vegetable has around 30 calories. It contains vitamin K, fiber and lutein (a caretenoid concentrated in the retina of the human eye). Regular consumption of carrot decreases the risk of cardiovascular disease. Eating carrots is definitely good for the eyes.
9.Radicchio (raw)
Two cups of this vegetable yields 20 calories. Also known as Italian chicory, this healthy vegetable contains vitamin C, potassium, lutein and vitamin K. while buying this vegetable in the grocery store, look for the leaf vegetable with white-veined red leaves.
8.Sweet Potato
Sweet potato is America’s favorite superfood. It is rich in vitamin C and also contains other nutrients like fiber, potassium, magnesium and other vitamins. Healthy eaters love this naturally sweetened carbohydrate.
7.Mustard Greens
The mustard plant is native to sub-Himalayan plains of the Indian sub-continent. One serving of this vegetable yields just 10 calories. It is rich in lutein, vitamin K, fiber and vitamin C. Also known as leaf mustard, it is a popular winter vegetable. It is known to prevent breast cancer, prostate cancer, colon cancer and ovarian cancer.
6.Pumpkin (canned)
This favorite orange vegetable contains vitamin C, vitamin K, potassium and fiber. It prevents weight gain. It controls blood pressure. Buy pure canned pumpkin and avoid canned pumpkin pie mix, because it is high in sugar.
5.Turnip Greens
One serving of this vegetable contains only 20 calories. It contains lutein, vitamin K, fiber and vitamin C. It is a cruciferous vegetable. It is known to prevent cancer. It has four times more calcium than cabbage.
4.Swiss Chard
This leafy green vegetable is rich in vitamin K, vitamin C, lutein, fiber and potassium. It is rich in minerals and vitamins. It is a good idea to sauté it. Cooking mellows the bitter taste of the vegetable.
3.Collard Greens
This vegetable in loaded with lutein, vitamin K, vitamin C, fiber and potassium. Many people love sautéed collard greens with bacon. One serving of this vegetable yields only 20 calories.
2.Spinach (raw)
Many people all over the world love this vegetable. It contains lutein, vitamin A, vitamin E, vitamin C, vitamin K, magnesium, folate, manganese, iron, betaine, calcium, vitamin B2, vitamin B6, potassium, copper, folic acid, phosphorous, protein, niacin, zinc, omega-3 fatty acids and selenium.
1.Kale
This vegetable has been around since the dark ages. It is rich in vitamin A, vitamin C, vitamin B6 and vitamin K. It also contains calcium and iron. It is rich in antioxidants and prevents many types of cancer. It promotes a healthy cardiovascular system. It is well-known for its anti-inflammatory properties.
It is definitely advisable to include the above-mentioned vegetables in your diet.
