Health is Wealth: 10 Healthiest Vegetables You Must Include in Your Diet 

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Today, we are now surrounded by numerous fast-food chains of both local and global brands. In fact, the number of fast-food restaurants has increased drastically over the past years. Moreover, these diners have become popular because of the convenient meals they sell. But, amid the convenience that these establishments provide, studies have shown that the foods they serve are the leading contributors to major diseases like diabetes, obesity, and cancer.

Thus, health experts are now alarmed by the unusual fast increase of patients diagnosed with such related diseases. What’s more disturbing is that these diseases become prominent in the teenage age group. Studies have found out that the added preservatives to foods make them unhealthy and harmful to the body.  

In the now, health is the new measurement of wealth. Therefore, you must keep your body fit by eating healthy foods, such as vegetables, which contain a tremendous amount of nutrients. Hence, below are 10 of the most nutritious vegetables you must include in your diet. 

1. Spinach

As one of the dark green leafy vegetables, Spinach contains an impressive amount of nutrients like beta-carotene, which decreases the risk of cancer. It’s rich in antioxidants that reduce the risk of acquiring a chronic disease. You can steam or boil it halfway and drizzle some sesame oil and sesame seeds to enjoy this vegetable.

2. Collard Greens

The collard green is a type of leaf vegetable that’s considered the best source of calcium when we talk about vegetables. Studies also reveal that it decreases the risk of acquiring glaucoma when you eat more than one serving of collard greens per week. Turn it into an amazing healthy dish by following the creamed collared greens recipe. 

3. Carrots

Carrots are a vibrant orange-colored vegetable known for its high beta-carotene content, an antioxidant that helps prevent cancer. It’s also rich in vitamins A, C, and K, which are some of the nutrients that our body badly needs.  While this vegetable is usually used in fresh salads, another better way to get its flavor is roasting, drizzled with honey. You can also make a hearty carrot soup for winters or if someone’s not feeling well.

4. Asparagus

This veggie has the most well-balanced nutritional content. It’s high in folic acid and a source of thiamin, potassium, fiber. It contains essential vitamins like A, B6, and C. Moreover, since it’s low in calories, this vegetable is enjoyed as a side dish. You can roast it with garlic, grill, steam, and pan-fry in butter. It’s the perfect side when you prepare a heavy-meal course. 

5. Brussel Sprouts

The Brussel sprout is also a  member of the cruciferous family. This vegetable has an antioxidant called kaempferol that prevents the cells from being damaged. It’s a great detoxifying variety of vegetables that you must include in your daily diet. However, most kids don’t like their taste. Therefore, to make them love what they hate to eat, you can roast or grill the sprouts and mixed in salads, stews, or a component in your mirepoix. 

6. Potatoes

The potatoes are edible tubers that are high in potassium, and vitamins B6 and C. Since it lacks cholesterol, it’s a hearty and healthy substitution for rice. Steaming or boiling the potatoes is a healthier cooking method because it only uses the steam of the water or boiling liquid to be cooked, unlike the deep-frying method, which submerges the potatoes in hot boiling oil. 

7. Broccoli

Broccoli is one of the vegetables that belong to the cruciferous family. Significantly, this vegetable contains sulforaphane that’s proven to have protective components against cancer. In the culinary world, broccoli is one of the vegetables that’s used in many cooking methods. It’s a great addition to stews because it adds an earthy aftertaste. You can also make a ravioli filled with puréed broccoli and grated cheese of choice. 

8. Garlic

During ancient times, garlic had already been used to cure various diseases. It’s primarily used as antibiotics for infections. More than its medicinal benefits, it’s also one of the superfoods that people of today value. It has a plant compound called allicin, which is responsible for killing bacteria in the body. Studies also have shown that it regulates body sugar when eaten raw. 

9. Bitter Gourd

Bitter gourds are like bigger and taller versions of cucumber and zucchini. It has a wrinkly exterior and intense bitter taste, which most people don’t like. This vegetable is proven to prevent diabetes, and if already diagnosed, maintains the sugar level in the body. Bitter gourds are popular in Asian cuisines. Usually, it’s mixed in scrambled eggs. 

10. Kale

Kale is a well-known vegetable because of its high antioxidant content. With that said, it keeps the heart from acquiring heart-related diseases. It also has vitamins A, C, and K that satisfy and fulfill daily health requirements. Like any green leafy vegetables, the healthier cooking method you can employ with this vegetable is serving it fresh, dressed with your favorite dressing, and added mixed nuts like almond and walnut. 

Takeaway

Indeed, health is wealth, and to achieve a healthier body, you must eat the right foods. Now that we’re surrounded by our body’s greatest enemy, the preservative-lacquered foods, we must counter it by eating fruit and vegetables. Moreover, by closing your eyes and ears to the persuasions of these fast-food chains, your life would be a life well-lived.