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12 healthy vegetables that we should include in our diet

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Discover the 12 healthy vegetables that we should include in our diet.

Vegetables are the ones called to participate eternally in each of our meals. And the reason for this statement is that they contain almost all micronutrients and some healthy macronutrients, which participate in almost 100% of the body’s metabolic functions.

Edible vegetables always bring us health and life and it is only up to us to take advantage of their benefits.

It is for this reason that in this article we describe 12 of the healthiest vegetables that we must necessarily include in our diet.

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What are vegetables?

Scientifically, plants are all those multicellular organisms that have life. These vegetables lack a locomotor system, so they cannot move from place to place and feed on the nutrients provided by the soil where they are found.

This group of foods is those that provide us with practically all the micronutrients such as vitamins, minerals, and interesting chemical compounds for our diet and the stimulation of the immunoprotective functions of the human body.

Note: The consumption of vegetables prevents the appearance of many diseases caused by bad eating habits.

What are the most nutritious vegetables?

Below we describe 12 vegetables that are more nutritious and healthy for our body, thanks to their chemical and nutritional components:

1. Broccoli

For starters, broccoli is high in vitamin C, providing 145% of the recommended daily needs per 100 grams of edible portion.

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In addition to this antioxidant, it also contains vitamin A, beta-carotene, zeaxanthin, glucosinolates, among other compounds that strengthen the immune system.

You should know: The consumption of broccoli is suitable for healthy meals and with many benefits for your well-being since it contains a low caloric load, low-fat content, as well as abundant fiber and water content. 

This vegetable contains substances that can reduce the risk of some types of cancer, fight oxidative damage, and help prevent cardiovascular and other degenerative diseases such as diabetes thanks to its antioxidant compounds.

Note: Broccoli provides an interesting amount and values of minerals such as calcium, phosphorus, magnesium, potassium, zinc, and folic acid, micronutrients necessary for bones, muscles, skin, hair, and nails.

2. Kale

Kale, or kale, is another vegetable that brings health benefits. It is an intense green leafy vegetable, they have very little caloric intake but high antioxidant power.

It provides many vitamins and minerals, especially vitamin C with a contribution of 105 mcg per 100 grams of edible portion.

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It also represents a source of antioxidants, thanks to its content of ascorbic acid and phenolic compounds that fight oxidative stress.

In addition, it provides several vitamins and minerals that reinforce the protection of the cardiovascular system against pathologies such as high blood pressure or arteriosclerosis.

Kale can also help control bad cholesterol, glucose, prevent constipation and, if that were not enough, it helps you lose bodyweight.

To highlight: Kale has an important contribution of vitamin K with 86% of the recommended daily intake.

3. Spinach

Spinach is another powerful food that is high in nutrients, especially vitamins like vitamin C, vitamin K, and folic acid. About minerals, spinach contains calcium, iron, potassium, phosphorus, and magnesium that contribute to various metabolic functions of the body.

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In this sense, spinach can help you prevent oxidative damage and cardiovascular diseases, as well as regulate LDL cholesterol levels and blood glucose. Likewise, it facilitates the transit of food through the digestive system.

Note: This vegetable prevents iron deficiency anemia thanks to its contribution to iron.

4. Sweet potato

Sweet potatoes are a great source of dietary fiber, essential for your intestinal health. It contains vitamin A, with a contribution of 67% of the recommended daily intake per 100 grams of edible portion. It also highlights its contribution to beta-carotene and vitamin E.

The sweet potato stands out for its energy contribution to the body and its content of antioxidants and fiber, which can help you control cholesterol and diabetes due to its vitamin C content, as well as promoting cardiovascular health.

5. Carrot

The carrot represents one of the vegetables that contain the highest amount of vitamin A and carotenoids.

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This vegetable provides 89% of the daily requirements of retinol, a vitamin that contributes to the maintenance of vision, skin, and mucous membranes.

Carrots also relieve gastric discomfort and excess acidity, thanks to mineral salts such as sodium, chlorine, potassium, and B-complex vitamins. Added to this, it prevents constipation thanks to its fiber content.

You should know: All vegetables in greater or lesser proportion contain antioxidants, compounds that can prevent the appearance of some types of cancer.

6. Onion

Onion is one of the vegetables that also contains antioxidants such as quercetin, a flavonoid compound to which it has been given immunoprotective properties.

It also has vitamins among which ascorbic acid and folic acid stand out and important minerals within which potassium has a greater presence.

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It contains allicin, another antioxidant with the ability to regulate the levels of bad cholesterol and triglycerides in the blood.

Tip: To benefit from the nutritional compounds of this vegetable, it is recommended to consume it raw alone or in salads.

7. Asparagus

Asparagus is one of the vegetables that are high in antioxidants, vitamin A, folates, ascorbic acid, and thiamine.

In this sense, eating asparagus helps your body defend itself against different cancer cell lines and they are also rich in fibers, benefiting your intestinal health and helping to protect you against constipation.

And is that this vegetable can be included very easily in your daily diet since it does not contain fats or sugars so it is highly recommended to lose weight.

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8. Garlic

Garlic is another of the foods that contain antioxidants that strengthen your immune system since studies have shown its antibiotic and antifungal power.

This bulb contains significant amounts of potassium, iodine, magnesium, phosphorus, and ascorbic acid, important elements for cardiovascular health, detoxifying the body, regulating blood pressure, eliminating free radicals, among other benefits.

Note: Garlic can be eaten either raw or cooked since it also preserves its medicinal properties.

9. Peas

Peas are one of the healthiest vegetables, which you can confidently have for your diet.

Eating this vegetable benefits your health since it contains a good amount of healthy protein, essential for the recovery and development of muscle mass.

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As for micronutrients, they have a large amount of ascorbic acid, thiamine, niacin, folates and contribute amino acids such as leucine, lysine, phenylalanine, arginine, or alanine to the diet, important compounds for the metabolic functions of the body.

To highlight: Peas help strengthen bones, prevent anemia, protect the nervous system and promote intestinal health.

10. Beetroot

Beetroot contains lycopene, a compound that has anti-inflammatory, antioxidant, and chemotherapeutic effects on heart diseases, neurodegenerative diseases, and certain types of cancer.

In addition, this vegetable contains nitrates, which when transformed in the body are converted into nitric oxide, a substance that promotes cardiovascular health.

That is why eating beets benefits your health, since it regulates cholesterol and glucose levels, fights excess free radicals, favors intestinal health, among other benefits.

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Note: Beetroot promotes pregnancy, as it provides folic acid, an essential micronutrient for pregnant women.

11. Cauliflower

Cauliflower is one of the vegetables that contain the greatest amount of water, providing 92.4 grams per 100 grams of edible portion.

This vegetable provides a large amount of ascorbic acid, a micronutrient that acts as an antioxidant against free radicals, and is also a source of vitamin B9.

Important: Cauliflower contains sulforaphane, a compound that helps prevent some types of cancer.

12. Peppers

Peppers are vegetables that can be of various colors, as well as sweet or spicy. They are characterized by their high content of vitamin A and C, as well as several minerals.

Peppers are rich in lycopene and other antioxidant compounds capable of slowing cellular aging, protecting cardiovascular health, and having anti-cancer properties.

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Key Findings

Vegetables are necessary foods for the functions of the human organism since they provide an infinity of essential nutrients.

Eating healthy vegetables prevents oxidative damage, regulates blood pressure, as well as regulates cholesterol and glucose levels in the blood.

Vegetables are easily accessible, help you lose body weight, and have cardioprotective properties.

Some of the healthiest vegetables are broccoli, spinach, beets, sweet potatoes, kale, and onions.

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