Top 5 Nutritious Vegetables Recommended by Nutritionists
We all know that vegetables are a crucial part of a healthy diet, as they are packed with essential vitamins, minerals, fiber, and antioxidants. But with thousands of different types of vegetables out there, how do you know which ones are the most nutritious? To help you choose the best vegetables for your health, we’ve gathered the top recommendations from nutritionists and credible health sources.
Spinach is high on the list and for good reason. According to Healthline, one cup of raw spinach has just 7 calories and provides 16 percent of the Daily Value for vitamin A plus 120 percent of the DV for vitamin K. Spinach also contains antioxidants, which may help reduce your risk of disease. Additionally, it is a great source of calcium, vitamins, iron, and antioxidants and is ideal for meat- or dairy-free diets.
Watercress is another nutrient-dense vegetable that tops the list. SciTechDaily states that watercress contains vitamin C, vitamin K, and beta-carotene. Eating it raw helps to retain more of its vitamin C content, and the antioxidants it contains may help to reduce DNA damage.
Carrots are also a great choice, as they are full of phytochemicals, such as beta-carotene, that your body converts to vitamin A. Vitamin A is essential for good vision and carrots are also a good source of fiber, potassium, and vitamins K and C. Additionally, higher self-reported intake of carrots was associated with a lower risk of colorectal cancer, according to a study published in the journal Nutrients in 2020.
Broccoli is another cruciferous vegetable that is packed with antioxidants that fight cancer. It contains glucosinolates, sulfur-containing compounds that support immune function and help remove toxins from the liver. Also, broccoli is rich in folate, fiber, calcium, vitamins A and C, and much more.
Beet greens are a nutrition powerhouse and should not be discarded. They are high in vitamins A, C, and K, and flavonoids B-carotene and lutein, which may aid in cancer prevention. Beet greens are also a good source of vitamin K, which has been associated with a lower risk of developing type 2 diabetes.
0. “Top 5 healthiest vegetables that should be part of your diet” The News International, 21 Feb. 2023, https://www.thenews.com.pk/latest/1042810-top-5-healthiest-vegetables-that-should-be-part-of-your-diet
1. “15 Healthiest Vegetables To Eat, According To Nutritionists” Women's Health, 22 Feb. 2023, https://www.womenshealthmag.com/food/g42885634/healthiest-vegetables/
2. “Most Nutritious Vegetables: Top 5 Veggies Most Recommended By Experts” Study Finds, 20 Feb. 2023, https://studyfinds.org/most-nutritious-vegetables/