The Healthiest Vegetables. Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Green peas contain a good amount of fiber, which helps support digestive health. Kale is a very popular leafy green vegetable with several health benefits. Kale is high in vitamins A, C and K as well as antioxidants. Asparagus is especially high in folate, which may help prevent neural tube birth defects. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels. Choose meals that combine vegetables and meat for a satisfying entree—and check the label to make sure the sauces don’t sneak in sodium or added sugar. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. The rats were then given red cabbage extract. All vegetables contain healthful vitamins, minerals, and dietary fiber — but some stand out for their exceptional benefits. Collard greens are high in calcium, which could reduce the risk of osteoporosis. Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer (45, 46). Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. People use baby kale in pasta dishes, salads, and sandwiches. Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes (30, 31). A healthy-eating organization called Food Day ">assigned scores to 73 vegetables based on their nutritional content.* Here are our faves. Brussels sprout consumption can help enhance detoxification as well. One small 2008 study reports that males with high cholesterol who drank 150 milliliters of kale juice each day for 12 weeks experienced a 10% reduction in low-density lipoprotein, or “bad,” cholesterol and a 27% increase in high-density lipoprotein, or “good,” cholesterol. Swiss chard is low in calories but high in many essential vitamins and minerals. Ginger supplements may also help decrease blood sugar. Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39). In this article, we look at the best vegetables in the world. One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium (28). Research has linked this compound with cancer-combatting effects in animals. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese (44). Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects (53). “Many health experts consider broccoli to be the healthiest of all the cruciferous vegetables because of its ability to help lower the risk of lung, colorectal, breast, bladder, stomach and prostate cancer.” Friedman also says that broccoli is a solid source of vitamin K, … Don’t eat: Peas Like corn, peas have a high glycemic index and can cause spikes in blood sugar levels when consumed in excess. The American Heart Association recommend eating 25 g of dietary fiber each day to promote heart and gut health. In one animal study, kohlrabi extract was able to decrease blood sugar levels by 64% within just seven days of treatment (54). Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss. 50 Healthiest Foods on the PlanetApples. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol. Studies show that ginger could reduce nausea and alleviate inflammation. Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases. Several studies have shown that garlic can regulate blood sugar as well as promote heart health. Another study fed garlic to participants both with and without heart disease. Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease. Despite its popularity, soy remains a controversial food. 1. Beet greens are the most nutritious part of the vegetable and can be cooked like other dark leafy green vegetables. Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer (51). Baked in its skin, a medium sweet potato provides 103 calories and 0.17 g of fat. Allium, a component of garlic, may be the source of its health benefits. Spinach. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K. These sprouts also boast several compounds that contribute to good health, including: Traditionally, some have used alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation (40, 41, 42). One study found that eating more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness (50). In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. A person may also enjoy kale chips or juice. Some can help fight cancer, boost your eye sight and boost your immune system. Safflower oil. Several studies have confirmed the beneficial effects of ginger on nausea. People can roast it, steam it, fry it, blend it into soups, or enjoy it warm in salads. But each vegetable has its own unique micronutrient profile so, like Maedl says, eat lots of different vegetables most days. Loaded with important, nourishing ingredients like iron (for healthy blood flow!) According to the National Center for Complementary and Integrative Health, probiotics may help with symptoms of irritable bowel syndrome. This article reviews…. Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes (53). The artichoke is a fiber rich vegetable, with a medium sized one providing you with around 40% of your daily requirement of dietary fiber. Peas are a sweet, starchy vegetable. In a 2012 animal study, rats were fed a diet designed to increase cholesterol levels and increase plaque buildup in the arteries. Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects (26). Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout (34). Below is a list of the 30 healthiest vegetables that you can eat, arranged in alphabetical order. Historically, ginger has also been used as a natural remedy for motion sickness (32). Research consistently shows that people who eat at least 5 servings of vegetables a day have the lowest risk of many diseases, including cancer and heart disease. They provide essential vitamins, minerals, and other nutrients, such as antioxidants and fiber. Phytochemicals are found in plant foods and are beneficial to your body in many ways. A 2018 review of 10 articles reports that dietary carrot intake was associated with a reduced risk of breast cancer. However, some carbohydrates are beneficial and can be healthful when included in the…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C. EASY EATING TIP: Grate them into salads for a sweet, crunchy boost. Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer (19). This Is The World's Healthiest Vegetable (And No, It's Not Kale) Step aside, kale and cauliflower. Vegetable noodles are the best Fresh vegetables used in the place of noodles are clearly the healthiest option. Specific types of sweet potatoes may also contain additional benefits. Healthline Media does not provide medical advice, diagnosis, or treatment. One cup of raw spinach is mostly made up of water and contains only 7 calories. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer (7). Certain nutrients in carrots may also have cancer-fighting properties. Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) (4). Research suggests that alfalfa sprouts contain antioxidants, which are compounds that may help fight diseases including cancer and heart disease. Most vegetables are low in calories but high in vitamins, minerals and fiber. It also provides: Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium. It can be easy to incorporate onions into soups, stews, stir-fries, and curries. These blends of butter and vegetable oil have about half the saturated fat of butter but a similar calorie and total fat count. Results showed that garlic was able to decrease total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups (15). “Oven temperature, time and the specific vegetable determines the vitamin content,” said Magee. 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