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.[0] But with thousands of different types of vegetables out there, how do you know which ones are the most nutritious?[1] To help you choose the best vegetables for your health, we’ve gathered the top recommendations from nutritionists and credible health sources.[0]
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.[0] 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.[2]
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.[0]
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.[0] They are high in vitamins A, C, and K, and flavonoids B-carotene and lutein, which may aid in cancer prevention.[0] Beet greens are also a good source of vitamin K, which has been associated with a lower risk of developing type 2 diabetes.[0]
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/
