Healthy Vegetables for Health

Importance of Vegetables and Healthy Veetables

Vegetables are good for your health. Most vegetables are low in calories. However, it is rich in vitamins, minerals and fiber.

However, some vegetables have been shown to be good for health, such as fighting edema or reducing the risk of disease.

This article discusses 14 healthy vegetables and why you should include them in your diet.


This green leaf is one of the healthiest vegetables due to its diet.

One cup (30 grams) of raw spinach provides 56% of daily vitamin A and vitamin K, and they all make up only 7 calories.

Spinach is also rich in antioxidants that can help reduce the risk of chronic diseases.

One study found that dark leafy vegetables such as spinach are two antioxidants that help reduce the risk of cancer with beta-carotene and lutein.

In addition, a 2015 study found that eating spinach has a beneficial effect on heart health because it lowers blood pressure.


Carrots are rich in vitamin E and provide 428% of the recommended daily allowance in one glass (128 g).

It contains an antioxidant called beta-carotene, which gives carrots a strong orange color and helps prevent cancer.

In fact, once a week, carrots served to reduce the risk of prostate cancer in participants by 5%.

Another study found that eating carrots reduces the risk of lung disease and lung cancer in smokers. Smokers who do not eat carrots are at least three times more likely to develop lung cancer than those who eat carrots a week.



Broccoli is an important herb.

It is rich in sulfur-containing plant compounds called glucosinolates, as well as sulfur, a product of glucosinolates.

Sulforaphane has anti-cancer effects.

Animal studies have shown that sulforaphene reduces the size and number of breast cells and even prevents tumor growth in mice.

Eating broccoli can also protect against other chronic diseases.

Animal studies in 2010 showed that eating broccoli stalks can significantly reduce free radical levels and prevent a heart attack of oxidative stress.

Broccoli has nutrients and the ability to prevent disease.

One cup (91 grams) of raw broccoli provides 116% of daily vitamin K, 135% of daily vitamin C, folic acid, manganese and potassium.


Garlic has a long history as a medicinal plant originating from China and Ancient Egypt.

The main active ingredient in garlic is allisin, a plant compound that plays an important role in many health benefits of garlic.

Numerous studies have shown that garlic regulates blood sugar and maintains heart health.

In animal studies, mice with diabetes were dialyzed with trisulfide, or garlic oil, or a component of garlic. Both garlic compounds have been shown to lower blood sugar and increase insulin sensitivity.

Another study showed people with heart disease and garlic. Studies have shown that garlic can raise HDL cholesterol by lowering blood cholesterol, triglycerides and total LDL cholesterol in both groups.

Garlic is useful for cancer prevention. In vitro studies have shown that allis causes cell death in human liver cancer cells.

However, more research is needed to better understand the effects of garlic on cancer.

Sprouts are part of the cruciferous family and include similar health-promoting plant associations.

Cabbage contains an antioxidant called gimferol, which is more effective in preventing cell damage.

Animal studies show that hempherol is protected from free radicals, which can damage cells and cause chronic diseases.

Eating brussels sprouts helps with detoxification.

In one study, cabbage consumption increased the amount of enzymes by 15-30%, which regulates detoxification, which reduces the risk of bowel and rectal cancer.

In addition, Brussels sprouts are very nutritious. Each service provides a variety of vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese and potassium.

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