The Top 10 HEALTHIEST VEGETABLES in the Globe – Include Them in Your Diet Using Given Recipes

The proper consumption of vegetables takes care of your digestive and skeletal system, as well as blood pressure levels. Consuming vegetables, you can benefit with abundant antioxidants that keep away diseases like cardiovascular problems, cancer, and strokes.

It is evident that vegetables deliver ample amounts of vitamins, including vitamin A, folate, vitamin K and vitamin B6, and also carotenoids like beta carotene from carrots and lycopene from tomatoes.

There have been countless research studies done around the world that strongly suggest having fresh, green vegetables on a regular basis, which is far better than going for supplementary tablets.

Here is the list of 10 superpower vegetables:

Onions

This is a cancer-fighting antioxidant that gives the best results when is consumed raw, as cooking it at a high heat significantly reduces the benefits. It is usually used for protecting against lung and prostate cancer, due to the containment of phytochemicals.

When you combine raw chopped onions with tomatoes, jalapeño peppers, and avocado, you will get the best remedy for regulating the blood sugar. At the end, you can take a splash of lime juice.

  1. Corn

Corn contains antioxidant lutein, which combats blindness in older adults. A study published in the Journal of Chemistry and Agricultural Food showed that the highest level of antioxidant (lutein) can be found in cooked corn.

Try this recipe for coconut grilled corn –

https://www.rd.com/food/recipes-cooking/coconutgrilled-corn-recipe/

  1. Peas

According to a published study in the International Journal of Cancer, daily consumption of green peas and other legumes protect the stomach of cancer.

Try this recipe for brown rice risotto with lemon and green peas – http://www.readersdigest.ca/food/recipes/brown-rice-risotto-lemon-and-fresh-peas/

  1. Kale

This veggie is full of vitamin C, which is a very effective antioxidant that reduces the risk of heart disease. It has the ability to lower levels of bad” cholesterol (LDL).

Try one of these easy kale recipes –

http://www.rd.com/health/healthy-eating/creative-kale-recipes-try-right-now/

  1. Broccoli

Broccoli is a vegetable that contains a great amount of cancer-fighting antioxidants. There are many examples of using kale regularly in order to reduce the risk of developing bladder cancers. Prepare this broccoli cheddar soup – https://www.rd.com/food/recipes-cooking/cheddar-cheese-and-broccoli-soup/

  1. Red bell pepper

If you consume only one medium pepper you will gain vitamin C (150 percent of your recommended daily value), which can protect you from atherosclerosis and many others heart problems. Pepper is usually used when the people are on a diet for losing weight, as one piece contains only 32 calories.

Try one of these recipes with peppers –

http://www.rd.com/food/recipes-cooking/stuffed-peppers/

  1. Spinach

The carotenoids—antioxidants found in spinach promote healthy eyes and help prevent macular degeneration. When the spinach is cooked it makes lutein more absorbable by your body.

Try this recipe of spinach and goat cheese omelet –

https://www.rd.com/food/recipes-cooking/healthy-spinach-and-goat-cheese-omelet-recipe/

  1. Alfalfa sprouts

They contain beta-carotene, which helps to protect against lung cancer and helps maintain healthy skin, nails, hair, glands, gums, teeth and bones. As a good source of vitamin E, it lowers the risk of death from bladder cancer and helps in preventing heart attacks and strokes.

This is an excellent chicken, avocado, and alfalfa sprouts sandwich

–           http://www.readersdigest.com.au/chicken-avocado-and-alfalfa-club-sandwich

  1. Brussels sprouts

They are called balls of antioxidants, as consuming them can help detoxify cancer-causing free radicals. They are full of vitamin C, and just 1/2 cup will provide you with 80 percent of your daily need.  Brussels sprouts help to fight heart disease and ward off cataracts.

Try this recipe with a little bacon or olive oil and mustard

–           https://www.rd.com/food/recipes-cooking/sauteed-brussels-sprouts-recipe/

  1. Beets

This root vegetable is rich in antioxidants that fight cancer and lutein, which protects the eyes. Because of the nutrients in beet greens, they can be cooked like any other dark leafy green.

Try one of these recipes where beets are the main ingredient

–           http://www.readersdigest.ca/food/cooking-tips/4-healthy-beet-recipes/

Source:

–           http://www.rd.com/health/healthy-eating/healthiest-vegetables/

http://www.rd.com/health/healthy-eating/healthiest-vegetables/

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