There are many reasons to incorporate vegetables into your diet, but many people don’t do it because they find vegetables bland and tasteless. This simply isn’t true; there are plenty of vegetables that are quite tasty, even without any added salt or fat. In fact, some studies show that adding salt and fats to vegetables increases the chances of weight gain, which can lead to high blood pressure and heart disease. To start eating more vegetables every day, try these five healthiest veggies you should eat every day.
Five Healthiest Vegetables
Vitamin A, vitamin K, and fiber make carrots a powerhouse of health benefits. They’re also low in calories, making them ideal for weight loss. Vitamin A is important for healthy vision and skin; vitamin K regulates blood clotting, and fiber helps reduce cholesterol levels. Best of all, they’re easy to incorporate into your daily diet. At only 40 calories per cup, you can use them to make many delicious dishes.
A potato is a complex carbohydrate, which means it takes longer to digest. It’s also high in fiber, which will fill you up quickly, keep you full for longer and support digestion. Potatoes are often recommended as a healthy snack for athletes because they contain plenty of carbs that your body can use during training. (source)
One of these nutritional powerhouses is cabbage. This leafy green contains a compound called indole-3-carbinol, which has been shown to act as an anti-carcinogen and helps prevent estrogen from binding to cancer cells (similar to isoflavones in soy). It’s also rich in phytonutrients that have antioxidant, anti-inflammatory and detoxification effects.
According to U.S. Department of Agriculture researchers, 90 percent of our diet should be made up of fruits and vegetables. Unfortunately, most Americans don’t meet that quota—but we can make a great start by loading up on tomatoes: The red fruit is chock-full of disease-fighting antioxidants like lycopene, vitamin C, and beta-carotene. Tomatoes also boast high levels of potassium, which helps with heart health and muscle function
Kale is a nutritional powerhouse of vitamins A, C, and K, as well as folate. One cup of kale offers 156 percent of your daily value for vitamin A and 182 percent for vitamin K. It also contains a decent amount of protein (3 grams per 1 cup). As if that weren’t enough, kale has been linked to cancer prevention due to its high concentration of sulforaphane—an antioxidant compound that may decrease tumor growth.