Overview

Vegetables are essential for a healthy, balanced diet. In fact, most nutritional organizations emphasize the importance of including veggies in your daily diet.

In this article, we will cover the most healthful vegetables that optimize your physical and mental wellbeing.

The most healthful vegetables,

Kale

Kale is a nutrient-dense vegetable that contains loads of vitamins, minerals, fiber, and antioxidants.

One cup (67 grams) of kale has:

684% of the daily value (DV) for vitamin K

206% of the DV for vitamin A

134% of the DV for vitamin C

The antioxidants harbored in kale include lutein and beta-carotene, which significantly reduce the risk of several chronic diseases.

Beet Greens

To appreciate the nutritional value of beet greens, here is a quick overlook of their content:

17% of the DV for fiber

220% of the DV for vitamin A

37% of the DV for potassium

Calcium

Vitamin K

Riboflavin

This unique combination makes beet greens one of the most healthful vegetables in the world.

Collard Greens

The most notable benefit of collard greens is their rich content in vitamin K. 

A 190-gram cup of this veggie could reach up to 1,045% of the DV.

The importance of vitamin K resides within its ability to:

Regulate blood clotting

Promote higher bone mineral density

As a result, you will be less likely to experience bleeding disorders or fragile bones.

Spinach

Spinach is one of the healthiest foods out there that offers a myriad of health benefits due to its rich content in anti-inflammatory and antioxidative compounds.

You may have heard people referring to spinach as a superfood, which is a term used by healthcare professionals to describe the nutritional value and benefits offered by a certain food.

Spinach is a fantastic choice to optimize your skin’s health since it contains potent antioxidants that neutralize reactive oxygen species (ROS).

ROS are notorious compounds that damage the DNA of cells, including the skin, which puts it at a greater risk to develop inflammatory conditions and even malignant tumors.

Fortunately, there are several foods that help eradicate ROS, including vitamin A (beta-carotene), vitamin C, vitamin B9, and polyphenols.

All of these compounds are important for skin regeneration and protection against foreign pathogens, and the good news is that you can find them all in spinach.

Spinach also protects the skin against harmful UV light, which reduces the risk of sunburns when you’re not wearing sunscreen.

Cabbage

Cabbage belongs to the same botanic family as brussels sprouts, broccoli, and kale.

In multiple animal studies, scientists concluded that cabbage could lower the risk of certain types of cancer (e.g., lung cancer, esophageal cancer).

Moreover, when cabbage gets fermented, it transforms into sauerkraut – another food element with great health benefits.

Some of these benefits include:

Improved digestion

Boosted immune system

Weight loss

Takeaway message

Including some healthy vegetables in your diet will undoubtedly improve your health. This simple habit will supply your cells with all the vitamins, minerals, and antioxidants they need.

We hope that this article helped you appreciate the most healthful vegetables and their effects on your wellbeing.