Vegetables, we all love them!

They are low in calories and fat, but their benefits don’t end here. We get the most important nutrients and vitamins through vegetables. So, a healthy diet should include a lot of vegetables! Why? Eating vegetables and taking the nutrients through vegetables reduces the risk of heart diseases, heart attack and stroke and they also may protect against certain types of cancers.

Have you ever wondered which are the healthiest vegetables? Let’s have a look at the list of the 8 healthiest vegetables. 


  • Onions are considered the world’s healthiest food. Benefits of consuming onions include lowering the risk of several types of cancer, improving mood and maintaining the health of skin and hair. Try combining chopped raw onions with tomatoes, avocado, and jalapeño peppers for a blood sugar–friendly chip dip. Finish with a splash of lime juice.
  • One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. 
  • You can guess how great this veggie is by its vibrant color. The health benefits of carrots include reduced cholesterol, prevention from heart attacks, warding off of certain cancers improving vision, and reducing the signs of premature aging. Furthermore, carrots have the ability to increase the health of your skin, boost the immune system, improve digestion, increase cardiovascular health, detoxify the body, and boost oral health in a variety of ways. Since that last nutrient is a fat-soluble vitamin, you should always include something like oil, nuts, or avocado with the veggie. Tossing a few slices into your salad is probably the easiest way to get more of the orange veggie in your diet. 
  • 1 cup of sliced carrots contains 50 calories, 3 grams of fiber, a decent amount of vitamin C, and a whopping 408% of your daily vitamin A needs.
  • Spinach is a rich source of vitamins, minerals, pigments and phytonutrients. All of these together make spinach very beneficial for a number of vital processes. The health benefits of spinach include improved eyesight, healthy blood pressure, stronger muscles, and anti-cancerous benefits, skin protection, healthy fetal development, and boosted growth for infants.
  • Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.
  • Broccoli is full of cancer-fighting antioxidants. This popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancers, improve our digestive system, lower cholesterol, detoxify the body, maximize vitamin and mineral uptake and many other health benefits which makes broccoli a must in your meals. Broccoli florets are so versatile you can use them as an ingredient in almost any dish, including casseroles, pastas, omelets and even quesadillas! There’s nothing tastier or more simple than steamed Broccoli lightly brushed with lemon juice, and olive oil.
  1. KALE
  • It has more vitamin C than an orange and more than 600 percent of your vitamin K need per serving. One tiny cup has almost three times as much calcium as a school lunch milk carton. It is also a very good source of vitamin B6, dietary fiber,calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, omega-3 fatty acids phosphorus, protein, folate, and 


  • One medium pepper is light on calories (only 32!) but heavy on vitamin C, providing 150 percent of your recommended daily value and warding off atherosclerosis, which can lead to heart disease. Bell peppers are an excellent source of vitamin A (in the form of carotenoids), vitamin C, and vitamin B6. They are a very good source of folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin, and potassium. Did you know that a cup of chopped red bell pepper contains nearly three times more vitamin C than an orange—190 milligrams, well now you do!
  1. BEETS
  • Beets are a total super food. Packed with disease-fighting anthocyanins and vitamins like A, C, and several B vitamins, too, they're also an excellent source of calcium and magnesium.Beetroot is frequently added as an ingredient to salads, soups and is also used as a natural coloring agent. The health benefits of beets include the treatment of anemia, indigestion, constipation, kidney disorders, dandruff etc.  
  1. CORN
  • Corn always reminds of summer and the sunny days! It provides many health benefits due to the presence of quality nutrients within. Besides being a delicious addition to any meal, it is also rich in phytochemicals, and it provides protection against a number of chronic diseases. Corn is a rich source of calories and is a staple among dietary habits in many populations. Corn has 342 calories per 100 grams, which is among the highest for cereals. It is why corn is often turned to for quick weight gain, and combined with the ease and flexibility of growing conditions for corn, the high calorie content makes it vital for the survival of dozens of agricultural-based nations.


Do not forget to include in your meals and enjoy these delicious and healthy vegetables. 



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