Top 10 Healthiest Vegetables on Earth:

The healthiest vegetables on earth are the ones that are packed with nutrients but don’t have too many calories or fat, which makes them ideal to include in your diet.

You can combine these healthy veggies with lean meats and whole grains to create delicious and nutritious meals and snacks, as well as boost the nutrient content of your dishes with a few simple additions.

The following are the top 10 healthiest vegetables on earth; not only will they help you get more veggies into your diet, but they’ll also provide you with essential vitamins and minerals your body needs to stay healthy.

1) Broccoli

Is Known Healthiest Vegetables for its numerous health benefits, broccoli contains high levels of cancer-fighting nutrients, including vitamins C and K, which promote bone health and prevent certain cancers.

The calcium in broccoli also helps prevent osteoporosis in postmenopausal women. A member of the cabbage family, broccoli can be eaten raw or cooked.

It is available year-round with peak season from October to April. Steaming is one of the fastest cooking methods for broccoli; it takes only a few minutes to cook and retains most of its vitamins.

Eating cooked broccoli along with a salad dressing made with olive oil provides you with healthy fats that can help lower your cholesterol levels.

2) Green leafy veggies

Green leafy veggies are important for protecting your heart, strengthening your bones and boosting your immunity. Eat green leafy vegetables in a variety of colors to ensure you’re getting as many nutrients as possible.

In fact, a study published in The American Journal of Clinical Nutrition found that eating at least four servings of green leafy vegetables each week lowered blood pressure in people with hypertension by 8 percent—more than any other vegetable.

If you can’t stomach cooked greens, try starting out with dark-green salads; they don’t have to be dressed up—lettuce, cucumbers and broccoli will do just fine.

Spinach (raw or cooked) and kale are also healthy choices. And remember: The darker green it is, the more nutritional punch it packs!

3) Beetroot

Beetroot is high in nitrates, which can enhance athletic performance and lower blood pressure. Additionally, beetroot is low in calories and has a high fiber content.

When combined with sweet potatoes or greens, beetroots provide a fantastic source of antioxidants. Go for it: Juice beets by themselves or add them to your salad for a spicy kick!

4) Radish

If you’re looking for a vegetable that packs a serious nutritional punch, look no further than radishes. They’re a great source of vitamins B and C as well as iron, calcium, magnesium and manganese. (source)

While most people think of radishes in terms of their spicy flavors and pungent smell, many fail to realize that these peppery little vegetables are packed with important vitamins and minerals.

The various colors of radish represent different levels of nutrients contained within. For example, white radishes have lower amounts of nutrients compared to red or purple ones but still contain small amounts of health-boosting properties regardless.

5) Asparagus

This spring veggie is a great source of vitamin K, as well as fiber and potassium. You can steam it or roast it to bring out its best flavor.

It’s also an anti-inflammatory food that may help protect against cancer. Have some grated for your favorite pasta dish, or serve it with salsa for a unique twist.

6) Artichoke

Artichokes are a great source of fiber, potassium, folate and magnesium. In one cup (144 g) of boiled artichoke hearts you’ll also get vitamin C and E as well as significant amounts of calcium and iron.

All in all, artichokes have seven different B vitamins, beta-carotene, omega-3 fatty acids, flavonoids—plus they taste delicious! If you can’t find canned or frozen artichoke hearts you can boil them fresh. No matter how you prepare them they’re going to be great for your health.

7) Celery

Cabbage is one of those super-healthy foods that many people turn their noses up at. However, it’s high in fiber and resistant starch, which help promote good gut health, as well as vitamin C, manganese and other essential nutrients.

This veggie may just be one of your keys to longevity! The antioxidants found in cabbage help protect your body from cancer by fighting free radicals.

Research has shown that cabbage can prevent stomach ulcers caused by H. pylori bacteria and it may even prevent colon cancer because it contains indole-3-carbinol (I3C), a compound that blocks harmful chemicals from causing damage to DNA cells.

8) Eggplant

This versatile veggie is a great alternative to meat, especially for those looking to cut back on their saturated fat intake. Eggplant has more fiber than most other vegetables and is a good source of potassium and magnesium.

Try serving eggplant as an alternative to meat in dishes like lasagna or by slicing it thin and saute´ing with olive oil and fresh herbs for a tasty side dish. Another perk: eggplant is low in calories, but high in nutrients like Vitamin C and beta-carotene. At just 30 calories per cup, you can include plenty of these veggies in your diet without worrying about calories or weight gain.

9) Okra

Okra is an edible plant that is used as a vegetable. The name okra comes from a word in Igbo, which is spoken in Nigeria. The word o?´ku?`ru?` translates to sauce or juice. It can be boiled, fried, stewed, or eaten raw and is frequently used in soups and stews throughout West Africa and India.

In many parts of Europe it’s referred to as ladies’ fingers. It has been found that Okra contains anti-diabetic effects and insulin-like properties which make it beneficial for people with diabetes or obesity.

10) Cabbage

Incredibly low in calories but high in nutrients and vitamin C, a single serving of cabbage contains around 100% of your daily needs for vitamin C.

It’s also an excellent source of many important vitamins and minerals, including riboflavin, thiamine, magnesium, phosphorus, potassium and manganese.

Red cabbage is even higher in vitamin C than green or white varieties. Nutritionists believe that raw cabbage is best at preserving its nutrients.

Choose firm heads without soft spots or discoloration to ensure maximum freshness. Pickled cabbage does not have as many health benefits as fresh cabbage because it uses vinegar instead of naturally occurring lactic acid to preserve it.

ISMAIL RANA

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