The 10 Healthiest Vegetables on Earth

The 10 Healthiest Vegetables on Earth

1. Spinach

This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories (1).

Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.

2. Carrots

Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams).

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention .

In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%.

3. Broccoli

Broccoli belongs to the cruciferous family of vegetables. It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate .

Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice . Eating broccoli may help prevent other types of chronic disease, too.

4. Garlic

Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt .

The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic’s variety of health benefits .

Several studies have shown that garlic can regulate blood sugar as well as promote heart health.

In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity.

5. Brussels Sprouts

Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.

Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells .

One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease.

Brussels sprout consumption can help enhance detoxification as well.

6. Kale

Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content. A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper.

It also fulfills your entire daily requirement for vitamins A, C and K . Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.

7. Green Peas

Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts. Nevertheless, green peas are incredibly nutritious.

One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.

Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.

8. Swiss Chard

Swiss chard is low in calories but high in many essential vitamins and minerals. 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.

Swiss chard is especially known for its potential to prevent damage caused by diabetes mellitus. In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals.

9. Ginger

Ginger root is used as a spice in everything from vegetable dishes to desserts. Historically, ginger has also been used as a natural remedy for motion sickness .

Several studies have confirmed the beneficial effects of ginger on nausea. In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced ausea compared to a placebo.

Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout.

10. Asparagus

This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin.

Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy ,


Share this post

Leave a Reply

Your email address will not be published. Required fields are marked *