6 vegetables essential for your diet

A balanced diet, a term most of us have heard from primary school. 'We must have a balanced diet.' This sentence has been read and memorized by several primary school students but as they grow older, attraction towards pizza, burger, cold drinks, and many unhealthy foods make veggies look boring. As a result, they suffer from malnutrition, obesity, heart diseases, and many more. 

 

Vegetables are an essential part of a diet. You can only have a few broccoli and be full. All vegetables contain vitamins, minerals, and fiber. But, some stand out because of their exceptional health benefits. Some veggies are more nutritious and essential than others.

We've listed a few vegetables that you must not miss out on your diet. 

Spinach

Spinach is a leafy green vegetable that is rich in iron. Spinach has many health benefits and contains many minerals and vitamins such as vitamin K, vitamin A, vitamin C, magnesium, folate, iron, calcium, and antioxidants. It is beneficial for different parts of our body, especially bone, muscles, and eyes.  Moreover, researches have proved that spinach reduces blood pressure and is beneficial for your heart as well. 

Brocolli

Broccoli belongs to the family of cruciferous vegetables including cauliflower, cabbage, etc. Broccoli is often beneficial when eaten boiled. Each cup of broccoli contains about 55 calories and some amount of vitamin K and vitamin C. According to different researches conducted, eating plenty of broccoli and other cruciferous vegetables can reduce the risk of cancer and also can reduce tumor growth. 

Peas

Green peas are rich in plant-based protein. If you are a vegan then you should include peas in your diet to boost your protein intake. Peas are rich in fiber, proteins, vitamins A, C, and K, and B vitamins as well. They even help you to boost your metabolism and digest properly. As they are rich in saponins, it may also provide antioxidant and anticancer benefits. 

Sweet Potatoes

Sweet potatoes are root vegetables that are beneficial for diet. They are best beneficial when eaten with their baked skin. Each sweet potato contains an essential requirement of vitamin A, vitamin C, and B-6, some amount of potassium, and beta-carotene which helps to improve eye health and fight cancer. They can also benefit people with diabetes. 

Carrots

Each cup of chopped carrots contains 52 calories. It is rich in Vitamin A which is beneficial for eye health. If you intake the proper amount of vitamin A, you can also prevent vision loss. Carrots also contain cancer-fighting properties. 

Fermented vegetables

Fermented vegetables or pickles are rich in nutrients. They are also rich in probiotics which are beneficial bacteria. Probiotics may also help with the symptoms of irritable bowel syndrome. And, can also treat diarrhea. The best veggies to ferment are cabbage, cucumbers, carrots, and cauliflower.

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