5 vitamin-rich vegetables to add to your diet
Vegetables have always been known as the rich source of nutrients and these are widely consumed all over the world. Most vegetables are low in calories but provide a good amount of fiber, vegan vitamins , and minerals. Few vegetables offer health benefits for people with specific health conditions and nutritional needs. Therefore, if you are in the habit of regularly loading your vegetable cart, you are surely on your way to a longer life. But here the question is which one to choose because there are many options in the market. Here is the list that will help you choose the right set of vegetables.
Carrots
Speaking of the first vegetable on the list, carrots are known to be the powerhouse of vitamin A. Just one cup of serving provides 428% of the recommended daily serving of vitamin A in your diet. It is a rich source of beta-carotene which is known as the antioxidant that gives the bright orange color to carrots. Apart from this, it also helps in the prevention of cancer. According to recent research, every serving of carrots helps reduce the risk of prostate cancer in individuals. Eating carrots regularly may also reduce the risk of lung cancer in smokers compared to non-eaters. Speaking of nutritional content, it is a rich source of vitamin K, vitamin C, and potassium.
Spinach
If you like green leafy vegetables, spinach should be at the top of your list. It is known as one of the healthiest green leafy vegetables. A cup serving of raw spinach helps you provide 56% of the recommended daily intake of vitamin A as well as vitamin K. A cup serving of raw spinach contains only 7 calories. Therefore, if you are following a weight loss program, this would be the best choice for you. It contains a good amount of antioxidants that help reduce the risk of chronic diseases. According to research, spinach contains a high amount of beta-carotene and lutein which help prevent the risk of cancer.
Garlic
Garlic has always been recognized as a medicinal plant. Garlic contains allicin which is known as the active compound which provides various health benefits. According to recent studies, garlic helps regulate blood sugar and promotes good heart health. Regular consumption of garlic helps lower total blood cholesterol, LDL cholesterol, and triglycerides. According to experts, it can also help in cancer prevention.
Broccoli
Broccoli is a member of the cruciferous vegetable family that is rich in the sulfur-containing plant compounds glucosinolate and sulforaphane. Sulforaphane has shown results in preventing cancer in individuals and it also helps shrink breast cancer cells. Regular consumption of broccoli helps protect the heart from pathogenic oxidative stress by lowering the level of oxidants. It is loaded with lots of nutrients. One cup serving gives you 116% of the daily vitamin K requirement, 135% of the daily vitamin C requirement, manganese, folate and potassium.
Brussels sprouts
Brussels sprouts are also considered to be part of the cruciferous family of vegetables similar to broccoli. It consists of plant compounds beneficial to health. Speaking of nutrients, Brussels sprouts consist of kaempferol which is known as the antioxidant that helps prevent cell damage. Apart from this, it also helps in protecting the body against free radicals which can lead to chronic diseases. Regular consumption of Brussels sprouts can promote detoxification in the body and increase specific enzymes that help reduce the risk of colorectal cancer. Brussels sprouts are a rich source of vitamin A, vitamin K, vitamin C, folate, potassium, and manganese.
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