14 must-consume vegetables to stay healthy and fight disease
08/22/2018 // Rhonda Johansson // Views

We all know that eating a lot of fruits and vegetables is good for you, but do you know which ones are a must? It is true that no single vegetable provides all the nutrients you need, but there are definitely some veggies that are better than others. The celebrities of the vegetable world, if you will. Below are 14 of the must-have vegetables you should start stocking up on now, according to AuthorityNutrition.com.

  1. Spinach -- The plant carries an impressive profile. According to the article, one cup of raw spinach constitutes 56 percent of your daily vitamin A requirement and your entire daily vitamin K requirement. Spinach has also been touted to improve cardiovascular health.
  2. Carrots -- This bright orange vegetable is an excellent source of vitamin A, with one cup providing around 428 percent of the daily recommended value. Carrots are known to be rich in beta-carotene, an antioxidant that has potential in cancer prevention. Carrots also contain good amounts of vitamins C and K, as well as potassium.
  3. Broccoli -- One cup of broccoli provides 116 percent of your daily vitamin K requirements, according to the article. In addition, the same serving gives 135 percent of your vitamin C needs and is a rich source of folate, manganese, and potassium. Moreover, broccoli “may prove to be a natural wonder drug for many types of cancer,” stated OrganicFacts.net.
  4. Garlic -- Several studies have concluded that garlic helps regulate blood sugar, promotes heart health, and helps prevent the onset of various types of cancer.
  5. Brussel sprouts -- These vegetables contain the dietary flavanoid, kaempferol, which was found to improve overall health and prevent cancer. Kaempferol has also been observed to protect the body from free radical damage, which can lead to certain chronic diseases. Brussel sprouts are also suggested to aid in detoxification as well, according to the AuthorityNutrition.com article.
  6. Kale -- This superfood goes over and beyond the “kale” of duty -- being an incredible source of B vitamins, potassium, calcium, and copper. A single serving of kale completely fulfills your daily requirement for the vitamins A, C, and K.
  7. Green peas -- Despite its size, peas are giants in health benefits. In an article on TheHealthSite.com, it was listed that a cup of peas could meet as much as 50 percent of your daily vitamin K requirement. Peas were also noted to improve bone health, prevent signs of ageing, and even reduce depression symptoms. The best part is that these vegetables are extremely low in calories. A single cup only amounts to approximately 118 calories.
  8. Swiss chard -- An animal study found that Swiss chard extract was able to significantly reduce the effects of diabetes. This was done by decreasing blood sugar levels and preventing free radical damage. Swiss chard was also seen to protect the liver and kidneys from damage caused by diabetes.
  9. Ginger -- Traditional medicine uses ginger as a natural remedy for nausea. Several recent studies have confirmed this; pregnant women suffering from morning sickness are often told to eat ginger root to alleviate their symptoms.
  10. Asparagus -- Data shows asparagus can prevent neural tube birth defects when eaten during pregnancy. Half a cup of this delicious and crunchy vegetable fulfills one-third of your daily folate needs.
  11. Red cabbage -- This vegetable can reduce chronic inflammation found in the body, preventing heart and liver damage, and decreasing blood cholesterol levels. A single serving of raw red cabbage meets 85 percent of your daily vitamin C requirement.
  12. Sweet potatoes -- Consuming one medium-sized sweet potato fulfills 438 percent of your daily vitamin A requirement. In addition, the root vegetable is high in fiber, protein, vitamin C, and manganese.
  13. Collard greens --  This vegetable was found to reduce the risk of glaucoma, an eye condition that can lead to blindness. Other studies have suggested that collard greens can decrease the risk of prostate cancer.
  14. Kohlrabi -- This can be eaten raw or cooked, either way offers numerous health benefits. Kohlrabi is a good source of vitamin C and fiber.

The key to overall wellness is variety. Nutritionists suggest getting a good mix of these vegetables every day.

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