Vegetables are full of nutrients: vitamins, fiber, and minerals. Just add a few to your diet to improve your overall health! Here are the best 12 vegetables to eat every day for a healthy lifestyle:
Spinach
Some of the best vegetables to include in your daily diet are leafy greens. Spinach is rich in antioxidants that reduce the risk of chronic diseases. It also contains vitamins A and K, and there are 7 calories in a cup of raw spinach.
Carrots
Carrots help with vision because they contain about four times the recommended daily amount of vitamin A. They also contain beta-carotene, an antioxidant that may help prevent cancer.
Broccoli
Broccoli belongs to the cruciferous vegetable family. This vegetable contains sulforaphane, which may reduce the risk of cancer. It contains vitamins K and C as well as folic acid, manganese, and potassium.
Brussels sprouts
Brussels sprouts also belong to the cruciferous family. They contain the same vitamins and minerals as broccoli. Brussels sprouts also contain kaempferol, a compound that reduces the risk of cell damage.
Sweet potatoes
Like carrots, sweet potatoes contain beta-carotene, a type of vitamin A that fights cancer and improves eye health. Sweet potatoes are good for diabetics as they have a low glycemic index and are high in fiber.
Mushrooms
Mushrooms aid in cognition, heart health, and disease prevention. They are a great alternative to meat as they contain protein and fiber. Mushrooms also contain vitamins B and D.
Asparagus
Another of the best everyday vegetables is asparagus. Asparagus spears are low in calories but high in fiber. They also contain folic acid, vitamin C, vitamin A, and vitamin K. Asparagus can even protect the liver from toxins.
Beets
Beets improve heart health. This anti-inflammatory and antioxidant vegetable may have positive effects on blood pressure and oxidative stress. They have an antioxidant that can fight diabetic nerve problems.
Peppers
Did you know that peppers contain more vitamin C than oranges? They also contain vitamin B-6, folic acid, and beta-carotene. Paprika contains antioxidants that protect eyesight.
Onion
Onion contains sulfur compounds that have been linked to cancer prevention. They contain vitamin C, B-6, and manganese. Some compounds found in onions have been linked to a reduction in stomach and prostate cancer.
Garlic
Garlic contains allicin, a compound associated with many health benefits. Studies show that garlic can be used to regulate blood sugar and support heart health. Cooking garlic loses some of its health benefits, so it’s best eaten raw.
Tomatoes
Tomatoes are technically a fruit, but people treat them like vegetables and pair them with many vegetarian dishes. They are high in potassium and vitamin C. The lycopene in tomatoes is linked to a reduced risk of cancer, as is beta-carotene. Tomatoes also contain compounds that contribute to healthy eyesight.
We all know that we should eat vegetables, but sometimes it’s difficult to get enough of them in our diet. You don’t have to eat a lot of veggies to benefit – moderation is key. Eating too many vegetables can have negative consequences, so finding the right balance is important.
The best way to reap the benefits of vegetables is to eat a variety of them and focus on those that are particularly good for you. For example, dark leafy greens are packed with nutrients, so they’re good choices. But don’t forget other veggies like carrots, tomatoes, and peppers—they’re all good for you in different ways. So eat vegetables, but don’t overdo it!