Vegetables are a natural part of a healthy diet—learn about the veggies that pack the biggest punch.
Your health is in your hands, and it is important to make decisions that support your body’s whole health. To achieve optimal wellness, it is necessary to have a good diet that suits your lifestyle. In fact, the food that you incorporate into your diet can drastically influence what level of support your body receives during each meal. In this article, we will explore the top five vegetables you should eat for your overall health.
5 Nutritious Vegetables to Support Your Health
It is well-known among health experts that adding vegetables to your diet will often improve your health. However, there are quite a few vegetables that really outshine the rest. The ways that certain vegetables influence the body comes down to the vitamins they contain, as well as the functions they enable in your system. Let’s explore five vegetables that give us the best level of support.
Some vegetables you eat for health, and others you eat for pleasure—and some of them offer both. Although garlic is one of the most beloved vegetables for its incredible flavors and aroma, the fact is that garlic is also one of the healthiest vegetables that a person can add to their diet.
Outside of offering flavor, garlic also supports several key systems in the human body. Frequently touted for its many circulatory benefits, garlic as a food and as a supplement has proven to improve heart health significantly. In fact, garlic’s heart impacts can be seen in stabilized blood pressure, reduced hardening of the arteries, and a reduction in cholesterol levels throughout the body.
In addition to health support, garlic also helps the body with balancing sugars and fighting certain kinds of bacteria, viruses, and fungi. Commonly used to reduce blood sugar levels, garlic is already being used to support those with Type 2 diabetes. As a natural antimicrobial, garlic can also help with conditions like periodontitis and even fungal infections.
Although these aquatic vegetables grace many plates at restaurants, most people think they are only there for decoration. However, watercress is probably the healthiest thing on that plate. Offering a subtle peppery taste and plenty of vitamins, this vegetable fits well in salads and sandwiches alike.
Aside from its pleasant flavor, watercress also offers plenty for your body. Rich in Vitamins A and C, this is a vegetable that supports skin, hair, and nails—as well as your immune system. High in calcium, magnesium, and potassium, watercress supports whole-body health every time you eat it.
With a growing list of benefits, this leafy green is also recognized for its high volume of antioxidants. Since it provides extensive antioxidant support, scientists believe that it can be a powerful tool in lowering cancer risk, as well as risks commonly associated with heart disease.
3. Scotch Bonnet Peppers
When you think of the healthiest foods, you probably imagine a full plate of greens—but it helps to add other colors too. The lesser-known Scotch Bonnet pepper is commonly used in Caribbean-style cooking and can bring quite a bit of flavor, spice, and nutrients to your table.
Peppers are notorious for the spice they add to food, and the Scotch Bonnet packs quite a punch when it comes to heat. However, the reason behind this heat—capsaicin—is part of what makes these peppers such a healthy addition to your daily meal planning. Known for its ability to push back against cancer and support metabolic function, capsaicin isn’t just good for flavor. It is also great for your health!
In Scotch Bonnet peppers, there are several vitamins that make them a perfect match for healthy eating. With each pepper, you can find Vitamins A, B, and C—as well as iron, niacin, riboflavin, and magnesium too. If you can handle the heat, these peppers are a great health match!
4. Swiss Chard
This leafy vegetable is a cousin to both spinach and beets, and it has been one of nature’s best-kept secrets until recent years. Filled with plenty of good vitamins and offering an excellent source of fiber, this is a veggie that can be used for everything from salads and sandwiches all the way to helping you make low-carb tacos and wraps.
When you eat Swiss chard, you get all of the essential vitamins—Vitamins A, C, K, and more. With these vitamins in place, every bite of Swiss chard supports good blood pressure, enhances bone density, and helps your immune system protect you against all kinds of threats.
Filled with magnesium, Swiss chard is also a great match for anyone who wants to support their body on a fundamental level. It helps your body to synthesize protein and bone, all while supporting your body’s muscular health and responsiveness. Pair this with a high volume of antioxidants that can fight against cancer and support eye health, and this is a must-have in any kitchen.
Parents have been pushing this vegetable for years, and it looks like everything they say is true—broccoli will help you to grow big and strong. This healthy powerhouse vegetable is delicious, versatile, and easily dressed up with sauces and seasonings. Most importantly, it offers the body exceptional levels of support.
Depending on how you make it, broccoli offers different benefits. Raw broccoli is celebrated for preserving more nutrients than cooked broccoli, but stir-fried broccoli can bring more nutritious ingredients, like healthy fats, creating a great balance.
Broccoli is an excellent source of heavy-hitting vitamins, like Vitamin C. In fact, it actually has more Vitamin C than an orange. Next time you start to feel like you are coming down with something, it might be best to try a broccoli bowl instead.
In addition to Vitamin C, broccoli also has Vitamins A, K, and B9. However, where it really shines is with its antioxidant levels. Like other dark greens, broccoli has antioxidants that support the body by reducing risks associated with cancer and damage to the eyes. Adding more broccoli to your diet can help keep your blood sugar balanced and give you extra support against common diseases.
Revise Your Weekly Menu and Taste the Benefits!
Although moderation can be a great way to balance a diet, diets can be drastically improved by choosing the right high-quality ingredients. Since vegetables are an essential part of any good diet, it helps to choose veggies that offer as many benefits as possible. With the vegetables on this list, you can easily meet the recommended daily nutritional values and enjoy nature’s many flavors too!
This is not professional medical advice.