15 Nutritious Vegetables That Should Not Miss In Your Daily Meals

According to The Center for Disease Control and Prevention, only 8.9% of the US residents hit the recommended amount of vegetable intake. Sadly, they depend on processed food. The reason behind this is that they are more convenient since they are ready for consumption. Vegetables contain essential micronutrients that the body cannot make. What most people do not realize is that the system requires nutrients to function optimally. Though the body needs micronutrients in small quantities, they play a significant role. Even multivitamins cannot match vegetables.

The body absorbs nutrients from the veggie more compared to those multivitamins. So, there is no way to avoid these humble if you want a healthy body. To benefit from veggies, nutritionists advise that you take fresh organically produced vegetables. Those produced by use of chemicals are carcinogenic, and you should avoid them. Again, fresh and unwilted veggies directly from the farm are what you should get. When they wilt, the nutritional value goes down. The nutrients in them are still intact. They also contain a high amount of biophotons.

Discussed below are some of the nutrient dense veggies that you should include in your daily meal:

Kale

Kales, though not much researched bring some unmatched healthy benefits. Rich in vitamins A and C, kales are damn healthy. Vitamin C lowers the level of LDL or bad Cholesterol. When consumed, it gives vitamin K that is good for your blood. Other vitamins found in kales include manganese, copper, calcium, fiber, potassium and Vitamin B-6. Steaming kales for about 5 minutes will give you the maximum benefits.

Kales too contain a special type of cholesterol that you can only get by steaming it. Kales have fiber-related components that help it to bind together with bile acids. Thus, the bile acid is excreted from the body. This has the effect of lowering the cholesterol level in the body. Kales can also reduce the risk of five types of cancer including bladder, colon, and prostate. The glucosinolates present in kale also enhance detoxification of the system. There are antioxidants present in kales that prevent chronic inflammation and also oxidative stress.

Beet

Eaten raw or boiled, the beets contains high levels of antioxidants that help ward off cancer. They are an excellent source of phytonutrients known as betalains. The phytonutrients provide antioxidants and detoxification of the system. They also help in reduction of inflammation. It is also rich in Lutein, which keeps the eyes healthy in the older generation. The green also contain nutrients, and you can cook it like any other veggies. Betanin pigments hinder the growth of cancerous cells.

Avocado

Taking avocados help you gain nutrients. The nutrients have several cardiovascular benefits. First, avocados contain a significant amount of fat i.e. monounsaturated fatty acids and oleic acids. Secondly, avocados are rich in antioxidants nutrients such as carotenoids. Lutein and neoxanthin are good examples of carotenoids. Also, present in avocados are Vitamins E and C.   Thirdly, avocados are packed with anti-inflammatory components. Carotenoids and catechins and phytosterols are perfect examples.

Carrot

Packed mainly with a phytonutrients antioxidant known as beta-carotene, carrots have significant health benefits. Carrots are also rich in antioxidants nutrients such as vitamin C. The antioxidants found in carrots have numerous cardiovascular benefits. To lower the risk of cardiovascular diseases, you need to consider carrots in your meals. Carotenoids present in carrots are associated with the health of the eyes. Those who take carrots several times a week have lower chances of damage to the optical nerve. The damage results from excessive pressure to the present in the eye. Also, carrots have polyacetylenes provide an inhibitory against colon cancer. You could take carrot juice to for better performance.

Asparagus

It is a perfect anti-inflammatory. This is because it has anti-inflammatory nutrients. The nutrients include asparanin, diosgenin, and protodioscin and rutin. Anti-inflammatory and antioxidants play a significant role in the body. They help combat problems chronic health problem such diabetes type 2 and heart problems. Apart from anti-inflammatory, asparagus also has antioxidants nutrients. They include vitamin E, B and C, and beta-carotene. B-vitamin plays a significant role in the sugar and starch metabolism. Thus, they are critical for regulation of blood sugar.

Vitamin B also helps in keeping the amino acids in check. This reduces the risk of heart disease. It also has several minerals such as Zinc, manganese, and selenium. It contains inulin. Inulin is a particular type of carbohydrates good food for certain types of bacteria that help in better nutrient absorption. The risk of allergy colon cancer is lowered. The nutrients in asparagus reduce the risk of certain types of cancers. Asparagus are also rich in fiber, both soluble and insoluble. They also contain proteins. Fiber and proteins are good for proper digestion and food movement through the digestive tract.  Taking soluble fiber is also known to lower the risk of heart disease. Dietary fibers also lower type 2 diabetes attacks.

Onion

Onions belong to the family Allium. They contain sulfur that gives them the pungent odor. When consumed with other flavonoid-containing vegetables, they prevent heart attacks and the blood vessels. Onions also contain antioxidants that help keep in check the oxidation rate of fatty acids. Lowered oxidized fatty acids reduce the risks of inflammation.

They are suitable for women beyond menopause whose bone density has gone down. Onions contain antioxidants that help in fighting cancer. Colorectal, Laryngeal, and ovarian cancers are examples. But you get the maximum benefits by eating it raw. Exposing the onions to high temperatures kills the phytonutrients found in them. The phytochemicals protect you against lung and prostate cancer.

Brussel Sprout

This is one of the members of the cruciferous family. Do you wish to detoxify your body? Then, this magic veggie is what you need because it contains sulfur. Sulfur is an antioxidant that helps to make harmless any cancer-causing free radicals. They have nutrients that help bring the cholesterol levels down. They are rich in glucosinolates, which are important phytonutrients. In fact, no other member of this family comes closer to Brussel in glucosinolates content apart from Broccoli. Phytonutrients are associated with warding off certain types of cancers.

Brussel blocks cancer in three main ways. First, it is a detoxifier, contains antioxidants and lastly is an anti-inflammatory. Chronic imbalance in the systems is what results to cancers. When you make it part of your daily meal, you’ll also benefit from reduced chances of heart attacks. To enhance digestion, they are rich in fiber. Not only sulfur and fiber, if you make it part of your meal, but there are also other vitamins. They include vitamin K, C, and B-6. Also present is minerals such as manganese folate and copper. You’ll also find omega-3 fatty acids from this veggie.

Alfalfa Sprout

This is a nutrient powerhouse despite being tiny. It is rich in beta-carotene. Carotene is an antioxidant that prevents lung cancer. The antioxidant also helps to maintain great hair, healthy skin, and nails, bones, and teeth. It is also rich vitamin E that may combat heart attacks and bladder attacks.

Corn

They are common during the summer season. They are mostly eaten as snacks in as in the case of popcorns. For others, it is a staple food. Corns come in a range of colors such as red, yellow and blue. These require cooking for long as it increases the levels of antioxidants. The contain antioxidant phytonutrients such as manganese. They also contain Lutein, which is an antioxidant that helps in fighting early blindness in adults. Other antioxidants include anthocyanins, cafeic acid, and beta-carotene.

Corns contain soluble and insoluble fibers. After the fibers are broken down into short chain fatty acids, they provide energy for growth of friendly bacteria in the large intestines. They also supply energy to the cells in the large intestines. Thus, the cells stay healthy reducing the risk of colon cancer. The fiber and protein present in corns is also suitable for passage of food in the digestive tract. Corns also help in blood sugar control. This is because the process of movement of food is evened. Hence, sugar absorption in the body is also even. Thus, they prevent diabetes type 2.

Cabbage

To lower your level of cholesterol better, cabbage is best steamed. Just like kales, they contain fiber, which binds with the bile acid in the digestive tract. The bile acids are then excreted. This lowers the level of cholesterol.   Cabbages contain glucosinolates. Singrin is one of them and it helps fight cancer. Cabbages contain vitamin C and manganese. The cabbages rank top in the phytonutrients antioxidants. The antioxidants also fight cancer. Cabbages also deal with the problem of oxidative stress. Hence make sure that you take it in plenty. Red Cabbages contain anthocyanins, which is an anti-inflammatory. It reduces the risk of chronic inflammation associated with cancer. If you have stomach ulcers, then cabbage can heal it. That is was a fact. Recent studies show that cabbages contain a variety of nutrients beneficial to the stomach. The nutrients are essential for the intestinal linings.

Broccoli

It is among the most nutritious food in the veggie category. It contains antioxidants that help fight cancer. Cancer develops due to three main body problems. These are chronic inflammation, oxidative stress, and inadequate detoxification. A study shows that men who eat cruciferous plant (broccoli belong to this family) reduce the cancer of bladder cancer by half. A cupful of broccoli will give you vitamin k and C than you need for the day.

Vitamin C antioxidant can allow oxygen metabolism in the body. When oxygen metabolism is at the optimum, it helps lower the risk of chronic inflammation and cancer. Other minerals you’ll gain from this vegetable include potassium, selenium, and calcium. All antioxidants when combined lower the risks of oxidative stress.

Garlic

Garlic has numerous therapeutic uses. It belongs to the family of Allium together with the onions. This stinking veggie has various compounds containing sulfur. The compounds are responsible for the pungent odor of garlic. The pigments found in garlic make it suitable for maintenance of cardiovascular health. Garlic also lowers the cholesterol level in the body. Taking garlic also ensure that your body pressure remains in check. A compound known as allicin helps to reduce the body pressure

Spinach

These humble, bright and shiny leaves contain vitamin C. Spinach contain high phytonutrient content. The leaves contain anti-inflammatory and cancer-fighting agents. Thus it lowers the levels of inflammation and cancer. The flavonoid and carotenoids nutrients are anti-inflammatory.   The anti-cancer properties contained in spinach have the ability to reduce prostate cancer. Of all the veggies available, spinach can block aggressive prostate cancer from developing.

This food should, therefore, not miss on the table. It is recommended for the men. Antioxidants such as that help to promote healthy eyes prevent macular degeneration. That is the primary cause of blindness in old people. Antioxidant nutrients such as vitamin E, C and A, and manganese helps to lower the risk of oxidative stress. You need to cook them for easier absorption of lutein (a carotenoid) into the body. Carotenoids also curb the occurrence of inflammation.  Vitamin K found in spinach is good to keep the bones strong. Nutrients such as calcium and magnesium are also present in spinach. They too are good for healthy bones.

Green Peas

However small they may be, consuming green peas together with other veggies lowers the risk of stomach cancer. They are rich in antioxidants such as vitamin C and E. they also contain the mineral zinc. Found in them is also carotenoid and phytonutrients such as Lutein and Zeaxanthin. The nutrients help in promoting the vision and health of the eyes. The phytonutrients in peas also provide anti-inflammatory benefits and also act as antioxidants. Antioxidants are useful for preventing chronic unwanted oxidative stress.

Green peas contain a small percentage of omega-3 fatty acids. It is evident that with anti-inflammatory nutrients in peas, then risks of inflammatory diseases go down. Examples of these diseases are heart diseases, type-2 diabetes, and arthritis. Diabetes type-2 is associated with both chronic oxidative stress and inflammation. Green peas also have a substantial amount of proteins and fiber in them. Proteins take a long time to get digested. Thus, it reduces the breakdown of starch into sugars. The fiber also helps in easy passage of carbohydrates through the digestive tract.

Pepper

This is hot and puts fire on the tongue. It contains capsaicin, a substance behind its pungent smell. The pigment is an anti-inflammatory. Tropical Capsaicin is for pain management during diabetes neuropathy. It alleviates the pain associated with this condition. Also rich in vitamin C, that helps keep at bay atherosclerosis that may lead to heart complications. Red chili such as cayenne also helps to reduce the level of cholesterol. A meal with chili also helps to lessen the damage of fat in the blood by the free radicals. To eliminate the mucus in the lungs and the nose then, pepper contains capsaicin that serves that purpose. Vitamin A and C are also found in chili. Vitamin A is necessary for good body immunity. For those in danger of prostate cancer, then capsaicin helps fight the cells.

Conclusion

Your nutrient intake has a tremendous impact on the health of your body. To remain healthy, you need to forget about processed food. You should not find it hard to throw in a few veggies is your daily meals. In fact the more you become vegan, the better your health becomes. People who have embraced proper feeding habit are healthier and do not easily contract diseases. A bigger percentage of lifestyle diseases are related to your diet. Cancer is one of the lifestyle diseases. But by including veggies in the meals, you’ll avoid it. Do yourself a favor. Incorporate these important vegetables in your meals and guarantee yourself a healthier future.