all vegetables names

 But, certain vegetable sstand apart from others due to their additional health benefits, like the ability to combat inflammation and reduce the risk of developing diseases.

This article looks at the 14 most nutritious vegetables and the reasons to incorporate them into your daily diet

all vegetables names

1. Spinach

This leafy green is on the list as one of the most nutritious vegetables due to its amazing nutritional profile.

1 cup (30 grams) of spinach in raw form provides 56 percent of your daily vitamin A requirements and your complete day vitamin K requirement-and all for only 7 calories .

The spinach also has a large amount of antioxidants that can lower the risk of developing chronic diseases.

A study has found the dark-green leafy vegetables such as spinach are rich in beta-carotene as well as lutein, two kinds of antioxidantsthat have been linked to a lower chance of developing cancer (2Trusted Source).

Additionally, a 2015 study revealed that consumption of spinach could be beneficial to heart health as it can lower the blood tension (3Trusted Source).

SUMMARY:

Spinach is a great source of antioxidants which can reduce the risk of developing chronic diseases by reducing the risk factors for high blood pressure.

2. Carrots

Carrots are a great source of vitamin A. They provide 428 percent from the recommended daily amount in only 1 cup (128 grams) (4).

They are rich in beta-carotene, an antioxidant that gives carrots their vivid orange hue and may aid with the fight against cancer prevention(5Trusted Source).

Indeed, one study found that for every portion of carrots consumed per week, the cancer risk decreased by 5percent (6Trusted Source).

Another study found that eating carrots can reduce the risk of developing lung cancer among smokers too. In comparison to those who ate carrots at least once per week smoking cigarettes, smokers who didn't consume carrots were three-fold higher risk of getting lung cancer (7Trusted Source).

Carrots are also rich in Vitamin C and vitamin K, and potassium .

SUMMARY:

Carrots are particularly rich in beta-carotene. It can transform into vitamin A within the body. The antioxidants in their high levels may aid in reducing the chance of prostate and lung cancer.

3. Broccoli

Broccoli is part of the cruciferousfamily of vegetables.

It is rich in sulfur, a plant compound called the glucosinolate compound, and the by-product sulforaphane of the glucosinolate (8Trusted source).

Sulforaphane is important because it has been proven to protect against cancer.

In a study on animals, the drug sulforaphane has been shown to decrease the number and size of breast cancer cells , while inhibiting tumor growth within rodents (9Trusted source).

Consuming broccoli can help to prevent various forms of chronic illness as well.

A study on animals conducted in 2010 found that eating broccoli sprouts can help protect the heart from diseases causing oxygenative stress, by significantly reducing levels of antioxidants (10Trusted Source).

Alongside its capacity to fight off disease It is also packed with nutrients.

One cup (91 grams) of broccoli in raw form provides 116 percent of the daily vitamin K requirements and 135% of your Vitamin C daily requirement and an adequate amount of manganese, folate and potassium (11).

SUMMARY:

Broccoli is an cruciferous vegetable that is rich in Sulforaphane, which is a chemical that can help prevent the growth of cancer. Consuming broccoli can also lower the risk of developing chronic illness by protecting against the effects of oxidative stress.

4. Garlic

Garlic has a long tradition of usage as a healing plant, and its roots trace all the way back to the time of ancient China as well as Egypt (12Trusted source).

The most active ingredient in garlic is allicin. It's an organic compound the main reason for garlic's array in health advantages (13Trusted Source).

Numerous studies have proven that garlic has the ability to control blood sugar levels as well as improve heart health.

In one study on animals, diabetic rats were treated with the oil of garlic or diallyl trisulfide, one of the components in garlic. Both garlic compounds resulted in an increase in blood sugar and increased the sensitivity of insulin (14Trusted source).

Another study gave garlic to people with and with no heart disease and without. The results showed that garlic could reduce total blood cholesterol as well as triglycerides, LDL cholesterol, while also raising HDL cholesterol for both types of people (15Trusted source).

Garlic could be beneficial for the prevention of cancer, too. A test tube study showed that allicin caused the death of liver cells in humans tumor cell lines (16Trusted source).

However, more studies are needed to know the possible anti-cancer benefits of garlic.

SUMMARY:

Research suggests that garlic could aid in lowering blood levels of triglycerides. Certain studies have also revealed that garlic may lower blood sugar levels and could provide an anti-cancer benefit however further research is required.

5. Brussels Sprouts

Similar to broccoli, Brussels sprouts are part of the cruciferous family of vegetables and have the same phytochemicals that promote health.

Brussels sprouts are also rich in Kaempferol, an antioxidant which could be especially effective in protecting cells from damage (17Trusted Source).

A study on animals found that kaempferol was able to block free radicals that cause cell damage through oxidation and may cause chronic diseases (18Trusted source).

Brussels sprouts consumption may help in detoxification, too.

A study found the consumption of Brussels sprouts resulted in an increase of 15-30% in certain enzymes that regulate detoxification, which may reduce the risk of developing colorectal cancer (19Trusted source).

Furthermore, Brussels sprouts are very nutritious and nutrient-rich. Each portion contains a significant quantity of minerals and vitamins, such as vitamin K Vitamin A folate, vitamin C manganese, folate and potassium (20).

SUMMARY:

Brussels sprouts are a source of antioxidant known as kaempferol. It can help protect against damage caused by oxidative stress to cells and help prevent chronic diseases. They can also aid in the process of detoxification within the body.