Top 25 Best Vegetables for Health Benefits

As with fruit, try and eat a wide range of vegetables to get the best variety of vitamins and minerals. Make them into salads, stir fries or steam them.

Top 25 Best Vegetables for Health Benefits
Vegetables image (creative common)

List of Best Vegetables for Your Health Benefits

1. Artichokes
Contains the following: Vitamin C, thiamine (vitamin B1), niacin (vitamin B3), calcium, iron.

Health benefits: Diuretic properties cleanse the liver and kidneys.

2. Asparagus
Contains the following: Vitamin C, vitamin E, thiamine (vitamin B1), niacin (vitamin B3).

Health benefits: Diuretic properties cleanse the liver and kidneys. Good source of vitamin C.

Consideration: One of the few acid forming vegetables, but still good for you.

3. Avocado
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, biotin, calcium, magnesium, phosphorus, potassium, sulphur, copper, iron.

Health benefits: Rich in vitamin E.

Consideration: Strictly a fruit, but has a more savory taste. Can also be used as a home made face pack.

4. Beetroot
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

Health benefits: Rich in folic acid.

Consideration: If juicing raw beetroot, try diluting it to 4 parts of another, less concentrated, juice - it's very potent.

5. Broccoli
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

Consideration: Also contains an anti-cancer chemical called sulphuraphane.

6. Brussels Sprout
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

7. Cabbage (Red)
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

8. Cabbage (White)
Contains the following: Folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, vitamin E, calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

9. Carrots
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, vitamin E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc.

Health benefits: Rich in beta-carotene.

Consideration: The only vegetable whose juice can be mixed with fruit without causing gas!

Look for healthy vegetables to eat every day

10. Celery
Contains the following: Folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, vitamin E, calcium, chlorine, manganese, phosphorus, potassium, sodium, sulphur.

Health benefits: A good kidney cleanser.

Consideration: It uses more energy to eat celery than it contains.

11. Chilis
Contains the following: Beta-carotene, vitamin C.

Health benefits: Very high in beta-carotene and vitamin C.

Consideration: Also contain a chemical called capsaicin that prevents blood cholesterol levels getting too high, pain relief and the release of mood enhancing endorphins.

Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, calcium, chlorine, magnesium, potassium, sodium, sulphur, copper, iron, zinc.

Consideration: Mix with beetroot juice for a refreshing drink. Use slices to tone the skin and freshen eyes.

13. Garlic
Contains the following: Folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), calcium, magnesium, potassium, iron, zinc.

Health benefits: Good antioxidant and blood cleanser.

Consideration: Eat it raw for most effectiveness.

14. Leeks
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, biotin, calcium, chlorine, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

Health benefits: Good internal cleanser.

Consideration: From the onion family.

15. Lettuce
Contains the following: Beta-carotene, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, calcium, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

16. Mangetout (snowpeas)
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), calcium, magnesium, phosphorus, potassium, sodium, iron.

17. Onion
Contains the following: Folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc.

Health benefits: Contain lots of flavonoids.

Consideration: Also in the onion family are shallots, spring onions (scallions), leeks, garlic and chives.

Next Vegetables and Their Benefits List

18. Parsnip
Contains the following: Folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, vitamin E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc.

19. Pepper (red, orange, yellow and green)
Contains the following: Beta-carotene, folic acid, vitamin C, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, copper, iron, zinc.

Health benefits: Rich in beta-carotene.

20. Potato
Contains the following: Folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), calcium, chlorine, magnesium, phosphorus, potassium, sulphur, copper, iron, zinc.

21. Seaweed
Contains the following: Calcium, chromium, cobalt, iron, iodine, manganese, zinc.

Health benefits: Excellent source of calcium and iron.

Consideration: Look out for organic seaweed which is less likely to come from polluted seas. Varieties include dulse, hijiki, kelp, kombu, mekabu, nori (laver) and wakame - they're very different so experiment to see which you like. Use in small quantities in salads, soups and stir fries.

22. Spinach
Contains the following: Beta-carotene, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin C, calcium, phosphorus, potassium, sodium, iron.

Consideration: Don't consume too much - contains oxalic acid which can prevent calcium from being absorbed.

23. Sweet potato (yams)
Contains the following: Beta-carotene, folic acid, vitamin C, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron.

Health benefits: Rich in beta-carotene.

24. Tomato
Contains the following: Beta-carotene, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc.

Health benefits: Contains additional anti-cancer chemicals, such as lycopene.

25. Watercress
Contains the following: Beta-carotene, folic acid, vitamin C, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), vitamin E, biotin, calcium, chlorine, magnesium, phosphorus, potassium, sodium, sulphur, copper, iron, zinc.

Health benefits: Good source of vitamin C.

This is a supporting article for articles on acne and pimple on this blog.

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