10 Healthy Vegetables That Need To Be Incorporated Into Your Diet

These are 10 healthy vegetables that should be incorporated into your day to day diet! Consuming these vegetables weekly will have profound changes on your health in the long run, and will overall make you feel a whole lot cleaner and energized.

1. Spinach

Spinach is commonly known as a superfood. It’s a leafy green that’s been a native product of West Asia and it’s one of those leafy greens that’s can be consumed either raw or cooked up. 

Not only is it low calorie, but it contains protein, iron, and vitamins that are important for the skin, hair, and bone health. It’s an important source of magnesium which Is necessary for sufficient energy, and for maintaining a healthy immense system. Consuming spinach is beneficial in improving blood glucose in people with diabetes, and lowering the risk of cancer. 

2. Kale

 Kale is known for its amazing nutritional benefits worldwide. It’s also known as being one of the world’s healthiest foods. With more nutritional value than spinach it can be found in bundles at supermarkets for a very affordable price. 

It’s fiber content aids with digestion and cardiovascular health while also preventing asthma. It also contains a special antioxidant called alpha-lipoic acid which lowers glucose level and improves neural connections within the body. Kale can be consumed raw by throwing it into a salad, or you can sautee it a little with some olive oil and garlic. You get the most nutritional value out of it however if it’s consumed raw. 

3. Broccoli

Broccoli sometimes gets over looked as another common household vegetable that your parents would nag you about,but it’s one of those healthy vegetables that can be easily incorporated into any dish. You can get riced broccoli and use it as a substitute for rice, or you can stir fry it. 

It belongs to the same family as kale and cabbage do, so it’s nutritional benefits are pretty similar. It decreases your risk of obesity, diabetes, and heart disease. Containing Vitamin C as well, this fresh produce helps to fight skin damage from the sun or environmental pollutants in the air. Broccoli also contains an important vitamin called folate, which is essential in decreasing the risk of breast cancer in women. 

4. Peas

Green peas often get overlooked when it comes to other various vegetables. I know a lot of us don’t think about consuming more peas when we think about eating healthier but these tiny little guys are quite nutritious and contain the same amount of fiber and antioxidants as it’s other larger vegetable friends. 

They’re fairly low in calorie and contain several vitamins, such as vitamin A and K which aid in strengthening one’s eye sight and their bones. They’re also packed with protein which helps in making you feel fuller and promoting muscle growth. If you’re vegetarian or vegan, peas are a great way to get some protein in by adding them in some rice or soup. 

5. Sweet potatoes

Sweet potatoes are known for being a healthier alternative to potatoes but their nutritional value goes beyond just that. Grown in a variety of colors and sizes, the orange sweet potato is my go-too. They contain a great source of fiber and vitamins. 

It’s one of the healthy vegetables that protect your body against free radicals which are unstable molecules that can damage your DNA and cause inflammation in the body. Because of their high percentage of vitamin A, sweet potatoes have incredible vision benefits as well. You can cook this as a normal potato and make some fries out of it, or bake it and then stuff it with whatever you want. 

6. Beetroot

Beetroot is a beneficial vegetable to include in your salads, or to put in a juicer in the morning and have a quick healthy juice when you’re on the run. A popular way  to get the most out of this vegetable is to juice it because it’s easily digested. 

Drinking beetroot juice not only lowers your blood pressure right after digesting it but it also slows the progression of dementia In adults. By increasing oxygenation and blood flow to the brain it slows the onset of dementia. Beetroot juice has also been proven to improve muscle oxygenation while exercising for a longer endurance. 

7. Cauliflower

Cauliflower has become an exceptionally popular healthy vegetable recently because of its versatile nature and beneficial components.  You can incorporate cauliflower by roasting it, or getting cauliflower rice to stir fry with. 

It’s packed with vitamin C for skin benefits and contains a high amount of fiber that will help your digestion. It also contains antioxidants and and phytochemicals which prevent chronic diseases such as cancer. 

See Also

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8. Asparagus

Asparagus is one of those common healthy vegetables that are eaten worldwide, whether it be raw or cooked. Many people eat asparagus because they know it’s healthy, but don’t understand why it’s healthy. Which is why I decided to include it in this list. 

Containing iron, folate, Vitamin K, and fiber it lowers the risk for obesity and cancer. It’s also an important vegetable when it comes to  improving your skin complexion and hair texture. It’s abundant amount of nutrients makes it essential to include in a pregnant woman’s diet to protect the fetus’s development.

9. Brussel Sprouts

This may be my personal bias here, but Brussel sprouts don’t have the best reputation meanwhile not only are they delicious but insanely nutritious at the same time. They’re probably my favorite out of all of the healthy vegetables You can easily roast these with some olive oil, pepper, and salt and you’ll be in awe of how tasty they are 

Be careful not to overcook them because they do lose some of their nutritional benefits. However, once they’re cooked right not only do they improve thyroid conditions, but they also lower cholesterol. Brussel sprouts also have more  cancer reducing benefits than any other vegetable on this list! 

10. Eggplant

Eggplants is another healthy vegetable that’s extremely versatile. You can make eggplant parm with it, you can roast it, you can grill it, there’s numerous ways to cook an eggplant. However, many of us are unaware of it’s nutritional benefits, only that it tastes delicious. 

Packed with fiber, and low in calorie eggplants come with multiple health benefits when consumed. Not only does it help with maintaining your blood sugar, but it also aids in weight loss. It also contains a chemical called nasunin which improves blood flow to the brain making your cognitive skills stronger.

Let us know in the comments below about what your favorite healthy vegetables are!

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