Vegetables are well-known for being good for your health.One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer ( 2 ).In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure ( 3 ).Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well.Carrots are also high in vitamin C, vitamin K and potassium (4).A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium (11).Summary: Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth.Garlic may be useful in the prevention of cancer as well.Summary: Studies show that garlic may help lower blood triglyceride levels.One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer ( 19 ).Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium (20).Summary: Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease.Summary: Kale is high in vitamins A, C and K as well as antioxidants.Summary: Green peas contain a good amount of fiber, which helps support digestive health.In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals ( 29 ).Summary: Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.Ginger Ginger root is used as a spice in everything from vegetable dishes to desserts.After 12 weeks, ginger was found to be effective in decreasing blood sugar levels ( 36 ).Ginger supplements may also help decrease blood sugar.The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver ( 42 ).These results were supported by another animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet ( 43 ).Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.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 (44).In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels ( 47 ).In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans.Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer ( 51 ). .
Study: Leafy Greens OK For People on Warfarin
Vitamin K aids clotting, so patients on the anti-clotting drug (or "anticoagulant") warfarin are often warned by their physicians to limit the amount of foods rich in the nutrient. .
12 of the Best Vegetables to Eat Daily for a Healthy Lifestyle
Spinach is full of antioxidants, which reduce the risk of chronic diseases.Carrots are known to help with eyesight since they contain about 4 times the daily recommended amount of vitamin A.Brussel sprouts also have kaempferol, a compound that reduces the risk of damage to cells.Like carrots, sweet potatoes contain beta-carotene, a type of vitamin A, to fight against cancer and improve eye health.Sweet potatoes are good for diabetics since they are low on the glycemic index scale and high in fiber.Mushrooms contribute to helping with cognition, heart health, and disease prevention.This anti-inflammatory and antioxidant vegetable can have positive effects on blood pressure and oxidative stress.Studies show garlic can be used to regulate blood sugar and contribute to heart health.Cooking garlic makes it lose some of its health benefits, so eating it raw is best.Tomatoes are technically a fruit, but people treat them as vegetables, pairing them in many veggie dishes.They contain a large amount of potassium and vitamin C. Lycopene in tomatoes is linked to reducing the risk of cancer, as well as beta-carotene.These are only some of the best vegetables to eat daily; incorporating any veggies will help lead you to a healthier lifestyle change.We hope our list of the best vegetables to eat daily helps you with your health goals.
Collard greens: Benefits, nutrition, diet, and risks
The cruciferous family includes bok choy, kale , broccoli, Brussels sprouts, cabbage, rutabaga, and turnips.A diet that is rich in fruits and vegetables appears to help reduce the risk of many lifestyle-related health conditions.A high intake of plant foods, such as collard greens, appears to decrease the risk of a number of health conditions, including obesity and overall mortality, diabetes, and heart disease.The findings suggested that consuming cruciferous vegetables may lower the risk of breast cancer, especially in women who have not yet reached menopause.Results of a study published in 2014 suggest that a high intake of fiber might reduce inflammation and glucose levels in people with type 1 diabetes.It may help people with type 2 diabetes to achieve better levels of blood sugar, lipids, and insulin.Studies suggest that alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity, and prevent changes related to oxidative stress in people with diabetes.Excessively high doses of ALA appear to produce adverse effects similar to those caused by too little.While “normal” amounts can help prevent oxidative stress, high levels may lead to cell damage.Researchers have found that consuming collard greens improved liver function in rats with high blood pressure.Vitamin C enables the body to build and maintain levels of collagen, which provides structure to skin and hair.Choline also helps to maintain the structure of cellular membranes, the transmission of nerve impulses, the absorption of fat, and the reduction of chronic inflammation.Folate, also present in choline, may help with depression, as it can prevent an excess of homocysteine from forming in the body. .
The table below lists specific amounts that count as 1 cup of vegetables towards your recommended intake. .
The Top 14 Healthiest Greens for Your Salad
While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones.“It's simple to prepare sauteed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. .
Turnip greens: Health benefits, uses, and possible risks
The high levels of nutrients in turnip greens can enhance health and help prevent disease.Other nutrients offer further benefits.Healthy skin and hair.Turnip greens can help maintain healthy skin and hair, because of their high vitamin A content.Hair loss can result from iron deficiency.An adequate intake of iron-containing foods, such as turnip greens, can help prevent this.Eating foods that are high in vitamin C with foods that are iron-rich maximizes the body’s ability to absorb iron.Turnip greens alone are an excellent source of both vitamin C and iron.Turnip greens and other cruciferous vegetables contain nutrients that may offer protection against cancer.Turnip greens are high in fiber, providing 5 grams per 1 cup.Turnip greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract.Turnip greens are a good source of both folic acid and iron.Turnip greens contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory.Leafy green vegetables like turnip greens and arugula are among the top sources of nitrates.A review of studies on the health benefits of vegetables concludes that “a high daily intake of these foods promotes health.”.Studies suggest that eating more plant foods, such as turnip greens, decreases the risk of cancer, obesity, diabetes, heart disease and overall mortality. .
Why You Need to Eat Your Greens: Advanced Health:
Leafy green vegetables are brimming with fiber, vitamins, and minerals.Eating a healthy portion every day can help protect you from many diseases, including heart disease, diabetes, and cancer, and can also help you live longer.Health Benefits of Leafy Greens.Leafy greens contain vitamin K, Magnesium, the B vitamins, Calcium, amongst many other essential nutrients.Which Green Vegetables Should You Eat?There are many leafy greens you can eat.Kale is rich in vitamins A, C, and K, calcium, folate, potassium, and fiber.The darker leaves are more nutritious than lighter varieties.Eat Your Greens for Your Health. .