Top 10 Healthy Vegetables to Maintain a Healthy Diet and Lifestyle

We all know that vegetables are one of the most essential foods to eat if we want to live a healthy lifestyle. It is as important as breathing oxygen, as vegetables give so many health benefits that are utterly necessary for you to live healthily throughout the years with minimal risks of cancer and other health conditions that may prove fatal. Vegetables are also the easiest to digest as they can be eaten raw or easily prepared in foods such as salads, sandwiches, and other different dishes.

Here are a few essential reasons why we should all include vegetables in our daily diets:

  • Helps to lower our cholesterol level- This is highly beneficial if we want to lessen the risks of getting heart attacks or heart problems.
  • Helps lower the risk of getting cancer- Most vegetables present our bodies with the necessary nutrients and vitamins that are anti-cancer. Prevents breast cancer, brain tumors, kidney cancer, lung cancer, pancreatic cancer, prostate cancer and stomach cancer.
  • It enhances our other bodily functions- Vegetables aid our eyesight, liver, immune system, nervous system, muscular system, digestive system, acts as an anti-inflammatory, and gives us anti-aging benefits.

Top 10 Healthiest Vegetables

Vegetable play a vital and important role in our everyday diets as they lead our lifestyle to becoming healthier. It is recommended that we eat five to ten servings of vegetables per day so that we can live a lifestyle free from risks of cancer and other types of fatal illnesses that are dangerous. Here are the top ten healthiest vegetables:

1. Lettuce

lettuceRed and Green Lettuce are an excellent source of Vitamins A, B, K, C, manganese and Chromium and are high in fiber content which is very essential especially for the body’s digestive properties. Red and green Lettuce also contains high levels of Iron, Potassium, Calcium, Magnesium and Carotenoids that are extremely beneficial to the body.

Lettuce also benefits the heart as it has Vitamin A, Beta-Carotene, and is a low sodium vegetable that is essential in promoting good over-all heart health.

Benefits of Lettuce:

  • Calcium- Calcium is beneficial as it strengthens our skeletalsystem or bones
  • Folic Acid- Helps pregnant women fight the risks of their unborn getting birth defects.
  • Vitamin C- Aids in the boost of the immune system and protects the body from free radicals.
  • Potassium- The most essential property as it enhances the body’s many functioning nerves and muscle movements.
  • Anti-Oxidants- This allows the body to fight cancer and anti-aging.
  • Magnesium- Greatly aids the cardiovascular system and enhances heart rate.
  • Lettuce helps regulates sugar levels, which is beneficial to diabetics.

2. Spinach

spinachSpinach is good for building muscle mass as it makes you stronger due to the presence of Calcium and Potassium, which are nutrients that promote the body’s ability to build muscle and to heal from exercises that build muscle such as weight lifting, swimming, cardiovascular exercises, and most sports. Spinach also contains Choline which is essential for our livers as it promotes the ability of our livers to act as effective filters for the many harmful toxins that we ingest every day. Spinach also is a great vegetable that helps us fight cancer as it aids in preventing many cancers such as: pancreatic cancer, prostate cancer, and stomach cancer. This is due to the presence of Vitamins A, B, K, C, Z, E, Iron, Calcium, Carotenoids, and Magnesium.

Benefits of Spinach:

  • Vitamin C, E, Carotenoids serve as powerful Anti-Oxidants that combat the chances of osteoporosis, Atherosclerosis, and High-Blood Pressure.
  • Spinach slows down cell division in the stomach and Skin Cancer.
  • Spinach fights the risk of getting Prostate Cancer.
  • The Vitamin K in Spinach contributes to a healthy nervous system.
  • Spinach has lutein which aids in the prevention of cataract.

3. Broccoli

broccoliBroccoli is part of the Cruciferous vegetables which is an excellent source of chlorophyll. Chlorophyll is similar in composition to human blood, in such a way that it enhances our blood to become healthier. This allows for more oxygen to reach all of our body part as well as for our bodily functions to act optimally. Broccoli also helps to fight cancer as it contains phytonutrients that greatly reduces the risk of getting cancer. It has Vitamin C, Vitamin K, Potassium, Calcium, iron, and Folic Acid.

Benefits of Broccoli:

  • Broccoli is good for the heart as it lowers LDL Cholesterol levels.
  • Broccoli has more Vitamin C than oranges. Vitamin C enhances the body’s immune system.
  • Calcium- Calcium is beneficial as it strengthens our skeletal system or bones.
  • Broccoli has more fiber than a slice of bread, which is beneficial to the digestion process.
  • Very delicious addition to any diet.

4. Sweet Potatoes

sweet potatoSweet Potatoes are essential to our body as it gives us much needed fiber and also helps to improve and strengthen our skin. Sweet Potatoes are very rich in Carotenoids, Vitamins A, B6, C, Potassium, and Iron. These are very effective in aiding the body in fighting cancer cells.

Benefits of Sweet Potatoes:

  • Naturally delicious to eat.
  • Great source of Vitamin c for immune system enhancement.
  • Great source of beta-carotene.
  • High in Fiber which is beneficial to digestion.

5. Asparagus

asparagusAsparagus are essential for our health as it provides in each serving, a 2:1 ratio of Calcium to Magnesium. Furthermore, Asparagus has Vitamins A, C, K, and B complex, and Folic Acid.

Benefits of Asparagus:

  • Low Calorie vegetable.
  • High in Potassium.
  • Low in Sodium.
  • High on Foliate, which promotes anti-inflammatory levels in the body.
  • Has many anti-oxidants which promote body cleansing.

6. Garlic

garlic Garlic may be the healthiest vegetable around as it aids the battle against so many cancers such as breast cancer, brain tumors, kidney cancer, lung cancer, pancreatic cancer, prostate cancer and stomach cancer. Garlic belongs to the Alium food group that are best known for their natural antibiotic properties that can greatly reduce inflammation and boost immunity levels that fights infections and illnesses.

Benefits of Garlic:

  • A natural anti-biotic that acts against many bacteria and viruses.
  • It is anti-Fungal and anti-Yeast which act against the growth of parasites in the intestines.
  • Boosts the immune system’s ability to fight colds, fevers, coughs, flus as well as asthma and tuberculosis.
  • Effective in treating HIV, Atherosclerosis, Stroke and certain cancers.
  • Garlic has a powerful effect on the liver’s detoxification enzymes.
  • Garlic fights against cardiovascular disease.
  • Garlic thins the blood and lowers blood pressure.
  • Very delicious addition to a healthy diet.

7. Tomatoes

tomatoesTomatoes are high in Lycopene Carotenoids and Vitamins A, B, C, K, Protein, Dietary Fiber, and Lycopene. Tomatoes have antioxidants that fight free radicals such as toxins in the body. Tomatoes also contain Vitamin A which is essential in promoting good eye health.

Benefits of Tomatoes:

  • Tomatoes have anti-oxidants which is beneficial for cleansing the body.
  • Tomatoes have Vitamin A for good eyesight.
  • Tomatoes have Vitamin K which is good in preventing bleeding.
  • Treats infections, indigestion, diarrhea, and restores liver functions.

8. Carrots

CarrotsCarrots tremendously aids eyesight health due to its high levels of carotenoids and Vitamin A. Carrots also fights the risk of cancer as it contains Vitamins B, C, and K as well as having Fiber, Potassium, Magnesium, and Foliate.

Benefits of Carrots:

  • Vitamin A promotes good eyesight.
  • Carrots have high Beta Carotene which aids in the detoxification of the body.
Eating carrots cleanses the as it removes unwanted plaque.

9. Onions

onionsOnions are filled with sulfur and a chemical called Alisin, which gives them the bitter taste. Onions have Vitamins A, B, C, E, K and has Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc.

Benefits of Onions:

  • Onions help the body to maintain good blood-sugar levels.
  • Onions promote anti-inflammatory levels in the body.
  • Onions also help reduce the chances of allergies to various foods and elements.
  • Onions are a very good source of Chromium which lower blood-fasting glucose levels which is beneficial for diabetics.
  • Onions help the heart as it lowers cholesterol levels.
Eating carrots cleanses the as it removes unwanted plaque.

10. Brussels Sprouts

BrusselsBrussels Sprouts has Vitamin A, C, E, K, as well as Potassium, Calcium, iron, and Folic Acid. Brussels Sprouts contain many phytochemicals that fight many diseases. Brussels Sprouts also has Glucobrassicin and Glucosinolate which enhance the body’s anti-inflammatory capabilities.

Benefits of Brussels Sprouts:

  • Contains many phytochemicals that fights diseases.
  • Lowers cholesterol by speeding the digestion process through binding bile acid .
  • Promotes stability of the DNA in white blood cells by blocking Sulphotransferase enzymes.
  • Promotes antioxidants in the body for detoxification.
  • Provides anti-inflammatory in the body through Glucobrassicin and Glucosinolate.
Eating carrots cleanses the as it removes unwanted plaque.