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12 Powerhouse Veggies You Should Be Eating

Updated: Sep 27, 2021

12 powerful vegetables you should eat

From salmon to sweet potatoes, the following culinary crusaders perform heroic acts in your body, such as lowering cholesterol and strengthening your immune system.

Read on to discover the fantastic nutritional benefits these delicious foods provide and the tasty ways to prepare them.

1. Wild Salmon

Pink fish is rich in heart-healthy omega-3 fatty acids that help lower cholesterol, prevent heart disease, and reduce stress by increasing serotonin levels.

Do you feel a little slow? Salmon contains several nutrients (including vitamin B6, niacin and riboflavin) that help convert the foods you consume into energy.

2. Oranges

An Amazing combination of vitamin C, potassium, and folic acid helps these citrus fruits constantly ration energy rather than delivering a quick sugar blast.

In addition, the inner membranes of fruit are filled with pectin, a soluble dietary fiber that can lower blood cholesterol levels in good health foods.

And its vitamin C helps reduce stress hormone levels, making you calmer in times of agitation.

3. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that supposedly suppresses the growth of tumours, fruits disguised as vegetables are also full of other nutrients - such as vitamin C and fiber.

4. Green Leaves

Spinach, Swiss chard & kale are among the excellent health foods you can eat. In addition to having anticancer potential, studies show that they are rich in magnesium, which improves the body's response to stress, and rich in carotenoid antioxidants that protect blood vessels.

Research also shows that folic acid in vegetables can reduce depression and improve blood flow to the brain. Leafy greens, also called greens, herbs in marijuana, or plant leaves, have the largest source of vitamin K (phylloquinone) in the diet due to their green pigment.

These salads are the best raw vegetables to eat daily, including lettuce (lettuce and iceberg), spinach, kale, beetroot, chard, kale, endive chicory, fennel, moringa, Chinese cabbage, and other vegetables are good healthy foods. Greens.

Leafy vegetables are low in calories and fat but high in dietary fiber, calcium, magnesium, potassium, phosphorus, sodium, vitamins A, C, K, beta-carotene, lutein, and zeaxanthin. However, again, they contain some nutritional differences such as vitamin K, folate, and the calcium content in lettuce is lower than in spinach and kale.

Despite this, green leaves contain many phytochemicals, such as beta-carotene, which help reduce the risk of cancer and cardiovascular disease. Additionally, due to their high magnesium and fiber content and low glycemic index.

Additionally, these vegetables contain a high content of polyphenols and antioxidants, which have antimicrobial, anticancer and anti-inflammatory properties.

Research shows that foods rich in luteal carotenoids and zeaxanthin, such as green leafy vegetables, can help to reduce oe eliminate the risk of coronary heart disease and stroke. In addition, they can provide protection against swelling of the skin (oedema) and hyperplasia caused by exposure to the skin's ultraviolet rays.

5. Peanuts

According to recent studies, almonds, walnuts, pistachios, and the like are good health for the heart due to high content of unsaturated fats: eating a handful a day can improve cholesterol.

Taken alone, each type of nut has excellent benefits: just 1/4 cup of almonds has nearly as much calcium (essential for osteoporosis prevention) as the same amount of milk.

In addition, walnuts can help reduce the risk of diseases like arthritis, psoriasis by reducing C-reactive protein and according to a recent study, pistachios can help boost antioxidant levels.

6. Blackberries

The blackberries are Considered an original superfood, these berries are ranked first in antioxidant levels by the US Department of Agriculture (USDA).

They contain 15 anthocyanins (antioxidants), plus vitamins A and C, potassium, iron, folic acid and manganese. In addition, they are believed to lower cholesterol, improve memory and vision, delay the signs of ageing, and reduce the risk of heart disease and diabetes its good healthy food.

Berries like strawberries, cranberries, blueberries, and chokeberries are not vegetables but are among the most potent fruits and vegetables.

Energy vegetables are essential for the body because they are low in calories and rich in fiber, moisture, folic acid, calcium, selenium, alpha, beta carotene, lutein, vitamins C and E.

Berries contain phytochemicals such as polyphenols and flavonoids such as ellagitannins and anthocyanins that help to reduce the risk of cancer, neurodegenerative and cardiovascular diseases.

Studies show that berries may improve their cardiovascular risk profiles by improving lipid peroxidation, dyslipidaemias, LDL oxidation, glucose metabolism & maintain good health.

7. Pomegranates

Pomegranates are an excellent source and rich in antioxidants, which can help lower bad cholesterol.

A study also found that ellagitannins, phytochemicals found in fruit, inhibit the growth of estrogen-sensitive breast cancer.

8. Legumes

Beans and lentils are excellent sources of protein, carbohydrates and soluble fiber, making you feel full for longer.

In addition, they have low glycaemic indexes, which cause blood sugar to rise gradually, not spike sharply, and reduce the risk of type 2 diabetes by helping the body use glucose more efficiently.

9. Sweet Potatoes

Beta-carotene has corneal protective benefits that keep vision sharp and, in studies, has been shown to help fight respiratory infections.

10. Garlic and Onion

Come on, pile them up. Both spicy foods (onion & garlic) contain sulfur compounds that, according to studies, kill viruses and may even help prevent disease. Recent research has also suggested that lower blood lipid levels prevent clots from forming and lower blood pressure.

11. Yogurt

Thanks to its live active cultures ("good" bacteria), the creamy product can help maintain good digestive and immune systems.

It is also rich in magnesium (essential for energy) and contains calcium for bone building. Instead, opt for Greek yogurt, richer in protein and lower in sodium and sugar than the regular type.

12. Brussels sprouts

Whole Brussels sprouts in a brown bowl beside sliced ​​Brussels sprouts and a green napkin Brussels sprouts are an important part of the cruciferous vegetable family. Brussels sprouts also contain kaempferol, a compound that reduces the risk of cell damage, and these are good health Foods.


Powerful fruits and vegetables are good healthy foods that contain large amounts of essential nutrients for good health and practical bodily function.

As you learned from the article, the best vegetables to eat every day include cruciferous vegetables, leafy vegetables, yellow-orange vegetables, and allium vegetables, not to mention berries.

If you want to take care of your body, why not supplement an excellent healthy diet with some exercise? Check out this 20-minute full-body workout at home.

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