December 8, 2022


Its all about the Health

5 Vegetables You Need To Be Eating and 5 You Should Avoid

3 min read

Vegetables have always had an undisputed status as a healthy food. Growing up, we’ve had enough reminders of how we should eat vegetables. And if anyone asks nutritionists, they’d say everyone should eat at least 3-5 servings of veggies a day.

But why though? Stay tuned until the last second to know the reasons, as well as the other vegetables on our list.


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In a nutshell:

5 Veggies You Need To Eat

Carrots are one of the superstar vegetables.

What’s even more impressive is that it seems to be a favorite even among the pickiest eaters.

That says quite a lot already, huh? As for its nutritional benefits, carrots will never see themselves left behind.

For starters, these bright-looking veggies are packed with vitamin A, boasting 428% of the daily recommended value in just 1 cup.

Perhaps the major component of carrots that are known to many people is beta-carotene.

It’s an antioxidant that’s responsible for the vibrant orange color of carrots.

But beyond that, beta-carotene can help prevent cancer.

We’ve all seen spinach right? Then we know that it’s a leafy green veggie.

Interestingly, it’s related to beets and quinoa.

It’s considered extremely healthy, as it’s packed with nutrients and antioxidants.

First off, it has high levels of chlorophyll and health-promoting carotenoids including beta carotene, lutein, and zeaxanthin.

In addition to being anticancer and anti-inflammatory, these phytonutrients have major contributions to healthy eyesight.

Spinach also provides a whopping 56% of your daily vitamin A needs, plus the entire daily vitamin K requirement.

Brussels sprouts
The cruciferous family of vegetables is a reputable group, mainly because veggies in this family offer a wide variety of nutrients, all the while providing few calories only.

This is why people who want to lose weight healthily consider including cruciferous veggies like Brussels sprouts in their diet.

More than that, Brussels sprouts contain kaempferol, an antioxidant that can help prevent damage to cells.

This veggie is also an excellent source of protein.

It turns out that a cup of Brussels sprouts meets the recommended daily requirements for vitamin C and K.

We’re all familiar with vitamin C, but what about vitamin K?

Adequate vitamin K is essential for healthful bone formation and mineralization.

Consuming Brussels sprouts gives you an amazing amount of vitamin K-1 to improve bone health.

They also provide generous amounts of calcium, a mineral that contributes to bone strength and growth.

Swiss chard
Dark, leafy greens are among the most nutrient-packed foods.

Swiss chard is a perfect representative of this group with its broad range of nutritional benefits.

One cup of Swiss chard contains only 7 calories yet 1 gram of protein, 1 gram of fiber, and heaps of vitamin A, C, and K, magnesium, and manganese.

This leafy veggie is especially famous for its potential to prevent damage caused by diabetes mellitus.

Moreover, it’s high in antioxidants, which fight free radicals that may result in certain diseases.

These antioxidants include vitamin C, vitamin E, polyphenols, and carotenoid plant pigments.

Eating fresh fruits and veggies often is good for the heart.

Clearly, Swiss chard is no exception to this, thanks to its potassium, calcium, and magnesium content that helps maintain healthy blood pressure.

It also contains vitamin K, which is involved in many important processes in the body, including blood clotting, various cellular functions, and bone formation.

Do you miss the earthy-sweet flavor of asparagus? Springtime or not, it’s time to get back to it!

This vegetable is rich in many minerals and vitamins, so it’s always a welcome addition to any diet.

In fact, just half a cup of asparagus already provides 1/3 of your daily folate needs.

The same amount also provides plenty of thiamin, potassium, selenium, and riboflavin.


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