What are the most healthful vegetables you can eat?

Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.

All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.

Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.

In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.

1. Spinach

Spinach is a leafy green vegetable. It is also a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only 7 calories. It also provides the following nutrients:

• an adult's full daily requirements for vitamin K
• high amounts of vitamin A
• vitamin C
• magnesium
• folate
• iron
• calcium
• antioxidants

Vitamin K is essential for a healthy body, and especially so for strong bones. It improves how well the body absorbs calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a good level of magnesium for muscle and nerve function.

It is also rich in antioxidants. Research reports that spinach leaves may lower blood pressure and benefit heart health.

How to eat spinach

People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.

2. Kale

Kale is a very popular leafy green vegetable with several health benefits. It provides 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K.

Kale may benefit people with high cholesterol. One small study reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced:

• a 10 percent reduction in low-density lipoprotein, or "bad," cholesterol
• a 27 percent increase in high-density lipoprotein, or "good," cholesterol

Other research suggests that kale juice reduces blood pressure, blood cholesterol, and blood sugar levels.

How to eat kale

People use baby kale in pasta dishes, salads, and sandwiches. Also, try making kale chips, or juice kale for its heart-healthy benefits.

3. Broccoli

Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.

Each cup of chopped and boiled broccoli contains:

• 55 calories
• the full daily requirement for vitamin K
• twice the daily recommended amount of vitamin C

Eating plenty of cruciferous vegetables may reduce the risk of cancer, which may be because these vegetables contain sulforaphane. In animal research, sulforaphane reduced the size and number of breast cancer cells and blocked tumor growth.

How to eat broccoli

Broccoli is very versatile. People roast it, steam it, or fry it. Also, some people blend it into soups or eat it warm in salads.

4. Peas

Peas are sweet, starchy vegetables that provide 134 calories per cooked cup. They are also high in:

• fiber, at 9 grams per serving
• protein, at 9 grams per serving
• vitamins A, C, and K,
• certain B vitamins

Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.

Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.

They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.

How to eat peas

It can be easy to keep a bag of peas in the freezer and eventually use it to boost the nutritional profile of pasta dishes, risottos, and vegetable curries. Or, a person can make a refreshing pea and mint soup.

Source: Medical News Today