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Vegetables good for body, lot of nutrient and health benefit

Vegetables are well-known good for health. They provide vitamins, minerals, and other essential nutrients, such as antioxidants and fiber, which are very beneficial for the body.

Research shows people who have a diet rich in vegetables have lower risk from diseases, including cancer and heart disease. This why put vegetables into your daily diet is very important.

Vegetables good for body, lot of nutrient and health benefit

A diet rich in vegetables can reduce the risk of disease

Eating vegetables every day is important for health. If you regularly fill your grocery cart with various vegetables, can lead you to more healthier and longer life.

A diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent certain types of cancer, lower the risk of eye and digestive problems, and have a positive effect on blood sugar, which can help keep your appetite in check.

Each vegetable has potential to contain hundreds of different plant compounds that are beneficial for health. Eating green leafy vegetables can promote weight loss. A low glycemic load prevent blood sugar spikes and increase hunger.

So, eating different types and colors of plant-based products can provide the mixture of nutrients needed by the body. This not only ensures a greater variety of beneficial plant chemicals, but also create an eye-catching diet and your daily menu.

What are the best vegetables to eat every day?

Vegetables may already be part of your daily diet, but knowing which vegetables give the best health-boosting effects mean that you can maximize health benefits you get from the vegetables you eat.

You maybe ask 'But which one should you choose!'  Since you are here, this list types of vegetables you can consume every day.

Choosing a variety of vegetables to eat today and tomorrow can help reduce your vegetable boredom.  Enjoy a variety of vegetables every day and get as many health benefits as possible.

1. Chili

Chili peppers contain capsaicin, Chili contains capsaicin, this compound is proven  have many health benefits, such as a mild increase in metabolic rate, lower blood pressure, and even protection against several adverse health conditions.

Consider adding a topping of chili peppers (chili powder or chopped chilies) to control your appetite and portion.  Capsaicin also has powerful antioxidant properties, and several laboratory studies have shown that capsaicin has ability to kill prostate cancer cells.

In one study, participants who ate a breakfast included a serving containing capsaicin red chili powder were less likely to snack or even feel hungry before lunch.

2. Spinach

Dark green leafy vegetables like spinach high in beta-carotene and lutein. Spinach rich in antioxidants may can reduce the risk of chronic disease. Two types of antioxidants that have been associated with a decreased risk of cancer.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus all your daily vitamin K needs, spinach is also beneficial for heart health, as it may can help lower blood pressure.

3. Carrots

Carrots are very high in beta-carotene, which can turn into vitamin A in the body, carrots are also high in vitamin C, vitamin K, and potassium. Its high antioxidant content may can help reduce the risk of lung and prostate cancer.

Studies show that eating carrots can also reduce the risk of lung cancer in smokers. Compared with those who ate carrots at least once a week, smokers who didn't eat carrots had a three times greater risk of developing lung cancer.

4. Tomatoes

Even though tomatoes are technically a fruit, most people treat them as a vegetable. The powerful antioxidants in tomatoes, such as lutein and zeaxanthin, can protect eyesight.

The Age-Related Eye Disease Study reports that people who have a high dietary intake of this substance have a 25 percent reduced risk of age-related macular degeneration.

Each cup of chopped raw tomatoes contains potassium, vitamin C, lycopene, which are powerful antioxidants that may play a role in cancer prevention. The beta-carotene in tomatoes also has anticancer effects.

5. Broccoli

Broccoli is rich in sulfur-containing plant compounds known as glucosinolates, as well as sulforaphane, a byproduct of glucosinolates. Sulforaphane is important because it has been shown to have a protective effect against cancer.

Eating broccoli can also help prevent other types of chronic diseases. Eating broccoli sprouts can protect the heart from disease-causing oxidative stress by significantly lowering oxidant levels.

6. Cauliflower

Just like broccoli, cauliflower contains another potential anticancer compound, sulforaphane. One cup of chopped cauliflower contains vitamin C, vitamin K, and is rich in dietary fiber to promote a person's heart and gut health, prevent digestive problems and reduce obesity.

Cauliflower and other similar vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C can reduce cancer of the breast and reproductive system in men and women.

7. Garlic

Currently garlic is often used as a food spice. Formerly used as a medicinal plant, with roots dating back to ancient China and Egypt.

Allicin, a plant compound responsible for various health benefits of garlic-can lower total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups.

8. Red onion

Each cup of chopped onions provides vitamin C, vitamin B-6, manganese. Onions and other allium vegetables, including garlic, contain sulfur compounds. This may can help protect against cancer.

Onions are a great food source of prebiotic fiber for nourishing the probiotic bacteria in the gut and their potential to help fight disease has been studied.

It is rich in quercetin, a flavonoid antioxidant which is also a natural antihistamine. Antihistamines are usually used to treat allergies, and cure hay fever.

9. Brussels sprouts

Brussels sprouts contain an antioxidant called kaempferol, which can protect against oxidative damage to cells and prevent chronic disease. They can also help increase detoxification in the body.

Additionally, Brussels sprouts are very nutrient dense. Each serving provides plenty of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium.

10. Sweet bell pepper

Sweet peppers are usually available in red, yellow, or orange varieties. Raw green peppers are also popular, but they are less sweet than other colors.

A cup of chopped red bell peppers provides vitamin C, vitamin B-6, folate, beta-carotene, which the body converts into vitamin A.

The antioxidants present in bell peppers include capsanthin, quercetin, and lutein (in the green variety), which protect eyesight.

101. Kale

Known for their health-enhancing qualities, including their nutrient density and antioxidant content. A cup (67 grams) of raw kale is high in B vitamins, potassium, calcium and copper. It also meets your entire daily requirement for vitamins A, C and K.

Apart from being beneficial in improving heart health, drinking kale juice can lower blood pressure and may be beneficial in lowering blood pressure and LDL cholesterol as well as increasing HDL cholesterol.

12. Green Beans

Because they are high in fiber, green beans support digestive health by increasing the beneficial bacteria in your intestines and encouraging regular bowel movements.

Although green beans are considered a starchy vegetable. Mung beans are very nutritious. They also contain plant compounds called saponins, which may have anti-cancer effects.

One cup (160 grams) of cooked green beans contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.

13. Swiss Chard

Famous for the potential to prevent damage from diabetes mellitus. Swiss chard is low in calories but high in many essential vitamins and minerals.

One cup (36 grams) contains only 7 calories but 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium.

14. Ginger

Ginger root is used as a spice in everything from vegetable dishes to desserts. Ginger supplements can also help lower blood sugar.

Studies show that ginger can reduce nausea and reduce inflammation. In a review of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared to placebo.

Ginger also contains strong anti-inflammatory properties, which can help in treating inflammation-related disorders such as arthritis, lupus or gout.

15. Asparagus

Half a cup (90 grams) of asparagus provides one-third of your daily folate needs. it is rich in several vitamins and minerals, making it an excellent addition to any diet. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin.

Getting enough folate from sources like asparagus can offer protection from disease and may prevent neural tube birth defects during pregnancy. Test tube studies have also found that asparagus can support liver function and reduce the risk of poisoning.

17. Red Cabbage

It is also rich in anthocyanins, a group of plant compounds contribute to different colors as well as various health benefits. One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of your daily vitamin C needs.

This vegetable belongs to the cruciferous vegetable family and, like its relatives, is full of antioxidants and health-promoting properties. It can lower blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.

18. Sweet Potatoes

It's also high in the form of vitamin A called beta-carotene. In fact, one sweet potato meets 438% of your daily vitamin A requirement. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese.

Beta-carotene consumption has been linked to a significant reduction in the risk of certain types of cancer, including lung and breast cancer. Certain types of sweet potato may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have anti-diabetic effects.

19. Collard Greens

In fact, collard greens are one of the best plant-based sources of calcium available, along with other leafy greens, broccoli and soy. Adequate calcium intake from plant sources can improve bone health and has been shown to reduce the risk of osteoporosis.

One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs. Collard greens are also high in antioxidants and may can help reduce the risk of developing certain diseases.

20. Kohlrabi

Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). It's also full of vitamin C, providing 140% of the daily value per cup. Also known as cabbage turnip or German turnip, kohlrabi is a cabbage-related vegetable that can be eaten raw or cooked.

Although there are many different types of kohlrabi available, research shows that red kohlrabi has nearly double the amount of phenolic antioxidants and exhibits stronger anti-diabetic and anti-inflammatory effects.

The point

It is clear that including vegetables in your diet is essential for good health. Next time you sit down for a meal-planning session, keep this list close to you.

Basically all types of vegetables are good for the body. As long as you maintain a diet rich in vegetables, that's fine.

Make sure you get a good mix of vegetables in your diet to take advantage of their multiple health benefits and get the most nutrition for your money.

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