The Nation's Health + [way of life]

10 Healthiest Vegetables List
Health tips

Whereas most vegetables are low in calories and high in nutrition, these top 10 healthiest vegetables are a lot better than others. So start adding at least five choices a day from this healthiest vegetables list.

1. Cruciferous Vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The list below are most nutritious eaten raw, lightly steamed or stir-fried.

Broccoli, Cauliflower, Brussels sprouts, Green and red cabbage.

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as snacks.

3. Dark green leafy vegetables can be lightly steamed or used in soups, chilies, casseroles or stir-fries. Green and red leaf lettuce are most nutritious eaten raw in salads and on healthy sandwiches. They're high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K vitamins. They include:

Kale, Spinach, Swiss chard, Collard greens, The herb parsley, Red and green lettuce, Mustard and turnip greens.

4. Tomatoes are extremely high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.

5. Beans and Peas are much higher in protein than other vegetables. And whether they're dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. They can be added to soups, salads, pasta sauce, chilie or eaten on their own. The list includes:

Peas, Lentils, Soybeans, Lima beans, Kidney beans, Garbanzo beans, And other legumes.

6. Asparagus is an excellent source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just four calories a stalk, lightly steamed asparagus can help reduce weight, inflammation and depression.

7. Allium foods, such as garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are most nutritious eaten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.

Leeks, Onions, Shallots, Scallions, And garlic.

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries.

9. Bell Peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K. These sweet peppers are flavorful additions to salads and healthy stir-fries. You can choose from a rainbow of colors, including:

Green peppers, Yellow peppers, Orange peppers, And red peppers.

10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber and can be served alone or added to many dishes.

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